055 - Duh! Auto-regulation Works!
This systematic review and meta-analysis pulled data from 16 studies involving trained individuals to assess whether load and volume auto-regulation methods (like RPE-based load selection or adjusting volume based on reps in reserve) outperform traditional fixed-loading strategies in strength and hypertrophy gains.
What They Found:
Load autoregulation (e.g., RPE-based) was equally effective or slightly better than fixed-load programming for muscular strength.
Volume autoregulation (e.g., reps-to-fatigue thresholds) showed small-to-moderate positive effects on muscle hypertrophy.
No significant negative effects for either method across outcomes.
Autoregulation methods were more effective when the athlete was experienced, had good self-awareness of effort, and when combined with compound exercises.
Lack of standardization in RPE usage and adherence tracking was a limitation across studies.
What This Means:
Autoregulation is not a gimmick; it’s a viable strategy for tactical athletes operating in dynamic, unpredictable training environments. Whether you're managing shift work, mission timelines, or recovery from injury, adapting load and volume in real-time can preserve gains, reduce injury risk, and match training to readiness.
But here’s the catch: Autoregulation only works when athletes have maturity, awareness, and honesty. For those with limited lifting experience or poor load awareness, autoregulation can easily become undertraining or overreaching.
Tactical Implications:
Use RPE-Based Loading With Experienced Operators: RPE and RIR methods can enhance strength gains if athletes understand how to self-assess effort.
Autoregulate Volume During High-Stress Phases: When sleep, nutrition, or mission load is compromised, adjusting total reps or sets based on performance can protect recovery.
Coach the Skill of Self-Regulation: Auto-regulation isn’t just a system—it’s a skill. Train athletes to use it accurately with feedback and video review.
Don’t Ditch Structure Entirely: Auto-regulation works best within a structured plan, not as a replacement for it. Think flexibility, not randomness.
Questions To Consider:
Are your athletes skilled enough to truly use RPE and RIR accurately, or are they guessing?
When was the last time you adjusted training based on fatigue instead of just sticking to the plan?
Could autoregulation be the missing link for tactical athletes who need high performance despite erratic schedules?
Are you teaching autoregulation as a tool for performance, or as a way to “go easier”?
Do your current programs overvalue precision and undervalue adaptability?
Hickmott LM, Chilibeck PD, Shaw KA, Butcher SJ. The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med Open. 2022;8(1):9. Published 2022 Jan 15. doi:10.1186/s40798-021-00404-9