Mixed
Implementing subjective autoregulation methods (such as Reps in Reserve or flexible daily undulation) and objective autoregulation methods (such as velocity targets or velocity loss) into resistance training programs effectively enhances maximal strength.
To maximize strength gains, stop using rigid percentage-based plans that ignore how you feel or perform on any given day. Instead, adjust your weights and volume based on your daily readiness. You can do this subjectively by tracking how many reps you have left in reserve (RIR) or using Rating of Perceived Exertion (RPE). Alternatively, use objective tools like velocity-based training (VBT) to set velocity targets or limit velocity loss per set. Both approaches allow you to account for daily fluctuations in fatigue and fitness, leading to better strength outcomes than fixed programming.
Overall, our findings suggest that using both subjective autoregulation methods for intensity, such as repetitions in reserve rating of perceived exertion and flexible daily undulation periodisation, together with objective autoregulation methods for autoregulation intensity and volume, such as velocity targets and velocity loss, could be effective methods for enhancing maximal strength.
Why this rating
Systematic review of 14 studies with 356 participants, though heterogeneity in methods exists.
Source
Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: a systematic review
Stian Larsen et al. · PeerJ · 2021
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