REPETITION MAXIMUMS & AUTOREGULATION
Everyone loves max-out days at the gym. These days are usually saved for the end points of training blocks and programs. The chance to test your strength and skill can seem very tantalizing because it gives you the opportunity to display the result of all the work you have done. While this is a normal time to use rep maxes, it is not the only use for them. Rep maxes can serve many purposes in a program. Whether it is to get an idea of how you are reacting to the program or indicate that you need change, rep max testing can give you a glimpse of how well or not well your training is going.
Training Blocks
During a training program, there are typically separate blocks of training. This block of training may contain similar amounts of volume, intensity, or repetitions that build in difficulty over time. For example, one block of training contains four weeks of a program. During this time, all of your sets of exercises may contain five repetitions. Your coach may prescribe that you go up 5 pounds each week on each exercise. In the final week, they might prescribe a five-repetition maximum. This means they would like you to perform five repetitions at the highest weight possible. The five-rep max could be used to get an idea of how much strength you have built over the four-week program. It can also help your coach get an idea of what your next block of training should look like. In this sense, the rep max is not being used to just test how strong you are overall, but rather it tells you and your coach how you have responded to the program. Maybe you were able to add 10-15 pounds more on the last week for the 5 rep max, or maybe you couldn’t put any more weight on the bar from last week cause you were really tired. In either circumstance you and your coach have learned something about your training.
What is Autoregulation?
What is autoregulation, and how does it relate to rep maxes? Autoregulation is how you modify your training in relation to yourself and your daily fluctuations. Rep maxes can serve a purpose in relation to this by having them in your daily training. Your workout for the day might have back squat 5 rep max, bench press 5 rep max, and the barbell row 5 rep max. Now does this mean you are going to max out on each of those movements? Absolutely not. Your coach may tell you to work up to a 5 rep max for the day. Work up to a weight that is challenging but not something you would fail or not complete. This allows you to regulate how heavy or light the intensity of what you are doing can be. Are you feeling good that day? Add some weight to the bar. Not feeling really good? Keep it light and move well. Over time you will start to notice what rep schemes and weights feel harder or easier and how to adjust your training. This can be a great tool for newer or seasoned athletes. For newer athletes, this will allow them to build up and add weight to their exercises in a more manageable way. For seasoned athletes, it can give them the opportunity to manage their intensity and not be stuck with a daily percentage or relative intensity.
Training is extremely modifiable and should be something you tailor to yourself. While sticking to a strict plan sounds like the way to see the best results, we do not train in a vacuum. Everything in our lives influences our training. From work or school to relationships and eating, our lives are dynamic, and so our training can and should reflect that. If you’re looking for more efficient ways to train, schedule a free assessment with one of our trainers today!