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Posted by u/caffeine_and_lifting路路Hot Take

Autoregulated training vs fixed periodization: Is it really worth the hype?

TL;DR: Are autoregulated training methods worth ditching fixed periodization? Asking for a friend (and my 1RM).

So I'm reading Schoenfeld and Helms' latest on autoregulated training and honestly, my brain's doing more squats than my legs. 馃 Fixed periodization feels like a comfy old couch, while autoregulation is like that new fancy chair that you're scared to sit on!

Like, is anyone else torn here? The sample populations in these studies are wild, but do they really apply to us lifters just trying to hit 1RM on a Tuesday?

I mean, can we just get a simple answer? Do I need to throw away my trusty 5/3/1 plan for some vague RPE-based chaos? Or can I keep my coffee, lift heavy, and just stick to what works? Anyone else feel like we're just over-complicating things?

#CoffeeAndLifting.

P.S. If you can fit caffeine loading into autoregulation, hit me up with those tips!

17 comments

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u/broccoli_and_beard路

Definitely agree, adapting is key. You might even want to consider deload weeks in your training. They can be a game changer for recovery, and might just fit into your autoregulation approach. Anyone else tried them?

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u/saltyngl路

Right? I tried tracking RPE once and ended up overthinking every set. Just give me a solid program, some pre-workout, and let me lift! This is why I don't mess with autoregulation.

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u/squat_to_pizza路

Bro, I tried autoregulation for a month and felt like I was just winging it. I get the concept, but I missed the structure of a fixed plan. Sometimes chaos just leads to inconsistent progress.

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u/broccoli_and_beard路

Autoregulated training can be really beneficial, especially if you're in tune with your body. You mentioned 1RM on a Tuesday, but think about how your energy levels fluctuate. Tracking how you feel each session can help you find your sweet spot.

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u/veganpowerlifter路

I find autoregulation really empowering. As a vegan powerlifter, I've had to learn to listen to my body more than anyone else. It's a struggle to balance energy intake, but it's all about finding what works for you. Definitely don't throw away your 5/3/1 plan without trying it out first!

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u/cuttingseason_2024路

I'm just starting my lifting journey, but I love the idea of autoregulation. I often feel exhausted after a long day, and being able to adjust my workout seems so much more manageable. Anyone else feel this way?

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u/creatine_supremacy路

100% agree, some days I'm just hitting the gym to flex for the 'gram, not chase RPE nonsense. If it's not broke, don't fix it! Plus, why complicate when you can just lift heavy and eat creatine?

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u/briankoel路

I hear you on the fixed periodization feeling like a comfy old couch. I used to follow a strict program, like 5/3/1, and while it worked, I realized I was leaving some gains on the table. After trying autoregulation, I found I could push harder on days I felt good and pull back on days I was tired. It made a difference for my 1RM attempts.

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u/chickenncarrots路

You know, autoregulation could complement your coffee routine. A bit of caffeine can actually improve focus and performance, so maybe try using your coffee time to gauge how you feel before lifting. Just don't overdo it!

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u/6footdadbod路

LOL, I hear you, I just lift when I can squeeze it in between dad duties. I feel like I need a workout plan, but most days I'm just trying to not drop the dumbbells on my toes

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u/carbphobia路

So many studies on autoregulation are like, 'we have a fancy new method, but does it really work for everyday lifters?' I prefer what's proven over something that seems trendy. Fixed periodization has decades of results backing it up.

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u/briankoel路

Great point about deloading! i used to think they were pointless, but now I see how valuable they are for long-term gains. Recovery is just as important as lifting, especially if you want to avoid burnout.

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u/caffeine_and_lifting路

Honestly, dude, autoregulation sounds fancy, but I'm here for the gains and coffee. Like, can I RPE my way through my morning brew too? 馃槀

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u/whey_addict路

For real, autoregulation sounds dope, but I'm all about that structure. If I didn't have my schedule, I'd probably skip out on lifting. RPE seems too subjective for me. Just give me my 5x5 and some whey, please.

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u/6footdadbod路

Honestly, if my kids let me have a solid workout without interruption, I'm good. Just keep lifting and enjoying your time in the gym. That's all that really matters

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u/runningfromcardio路

I'm with u on this! Why complicate lifting? I just do my routine and avoid cardio like it's the plague. I don't need to add more stress to my life with RPE.

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u/briankoel路

It's interesting you mention energy levels. My training sessions are better when i'm not tied to a rigid schedule. I remember a time when I hit a massive PR just because I felt good that day. It's all about adapting to what your body needs.

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