Mike Tuchscherer on Auto-Regulation Fundamentals & Fatigue Percentages

Mike Tuchscherer gives a brief introduction into how Auto-Regulation & Fatigue Percentages work together and how they control the volume in his programming.

As of now I just read some of the free articles about the concept. So I don’t know a lot about it, but it’s on the top of my “Things to Learn” list (just ordered Mike’s RTS Manual & Seminar DVDs).

Have you tried running an auto-regulated program? Share your experience in the comments.

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In the video below Mike gives a general overview and I really like the Compass Analogy he uses:

• Intensity determines direction of the compass needle
• Volume determines how fast you go into the direction (Magnitude of Training effect)

Traditional Volume Measurements: 

•  if you have sets/reps/weight fixed, there’s no regulation depending on how your body is feeling

Example: Goal 5 reps at RPE 9 (Rate of Perceived Exertion), 5 Fatigue Percentages (range from 4-)

• 90×5 @7 (RPE)
• 95×5 @8
• 100×5 @9 (goal reached)
• drop 5% and do sets of 5 until you hit another RPE 9 set
• 95×5 @8
• 95x @9

So volume auto-regulates up and down depending on you capabilities that day.

The above is an example for the Load Drop Method. Read more about the Rep Drop Method, and combinations of them, here.

PS: Even if you don’t use auto-regulation I think it is a worthwhile to develop the habit of rating your sets with RPEs.

More: Mike Tuchscherer’s Deadlift Cues

RPE Refresher (via): There are different versions. Here is the one from the RTS Manual

• 10: Maximum effort. No reps left in the tank.
• 9: Last rep is tough, but could have done one more rep.
• 8: weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
• 7: Weight moves quickly when maximal force is applied. “Speed Weight”.
• 6: Light speed work. Bar speed was fast with only moderate effort
• 5: Most Warm Up Weights
• 4: Recovery. Usually 20+ reps sets. Not hard, but intended to flush the muscle.

RPE’s below 4 aren’t important for strength training purposes.

In his “Beginning RTS” article (PDF) Mike presented the following RPE Chart:

Fatigue Percents (via)

• 0% – no fatigue work
• 2% – minimal fatigue work
• 5% – moderate fatigue work
• 7% – high amount of fatigue work

From here:

• @8 to @8.5 = 3%
• @8 to @9 = 5%
• @8 to @10 = 7%

Update: Powerlifting to Win has a nice write up and explanation video about.