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-   -   Canadian Auto-Regulating System (http://www.muscleandbrawn.com/forum/showthread.php?t=4155)

BendtheBar 09-01-2010 06:18 PM

Canadian Auto-Regulating System
 
Anyone have any comments on the Canadian Auto-Regulating system?

I've been doing some reading and wonder what you guys think.


Quote:

3RM routine

0. Warmup
1. 6 reps/50% of 3RM
2. reps/75% of 3RM
3. reps to failure/3RM*
4. adjusted reps to failure*

*The asterisk indicates that the training load must be adjusted according to the table below.

*Set 4 is used to determine the next sessions 3RM according to the adjustment table below.

Repetitions Set4
1-2 decr 2.5-5kg
3-4 leave same
5-6 incr 2.5-5kg
7- incr 5-10kg

BendtheBar 09-01-2010 06:20 PM

I'm also trying to find a full writeup for the program. If anyone knows where it's located, please provide a link. Google is failing me.

BendtheBar 09-01-2010 06:30 PM

Day 1:
Squat - APRE 3RM
Bench - APRE 6RM
Deadlift - 8x2 @ 60% (Speed)

Day 2:
Squat - APRE 6RM
Bench - 8x2 @55% (Speed)
Deadlift - APRE 3RM

Day 3:
Squat - 8x2 @ 60% (Speed)
Bench - APRE 3RM
Deadlift - APRE 6RM

BendtheBar 09-01-2010 06:33 PM

Adjustment Chart for the 6RM protocol
Reps in third set Adjustment for fourth set (lbs)
0-12 -5 to -10
3-4 0 to -5
5-7 No change
8-12 +5 to +10
> 13 +10 to +15

Example time: you come with 100◊6 as your predicted 6RM for the day. Warmups are 50◊10 and 75◊6. Third set is 100 for max reps. You get 9 reps. According to the chart, thatís the trigger to adjust the weight up 5 lbs/2.5 kg. On the fourth set you get 105◊7 reps. The chart says thats your starting weight for the next session.

BendtheBar 09-01-2010 06:36 PM

The effect of autoregulatory progressive resistanc... [J Strength Cond Res. 2010] - PubMed result

BendtheBar 09-01-2010 06:42 PM

1 Attachment(s)
[Research Review] Autoregulatory Training vs. Linear Periodization | AmpedTraining.com | Matthew Perryman, CSCS

Achilles 09-02-2010 05:59 AM

The good thing about autoregulation is it adapts to your daily form. If you lower the weights a bit because you feel tired or weak it doesnt mean that the workout cant provide a stimulus. Following a pre-planned program isnt always the best way to go because of that. Though I think this is something only more experienced lifters should do. Aside from that I think its very interesting and worth a try.

BendtheBar 09-02-2010 08:09 AM

I like the idea on paper, but don't know how it would work for me in practice. I might try it though.

BRaWNy 09-10-2010 02:20 AM

Quote:

Originally Posted by BendtheBar (Post 79349)
I'm also trying to find a full writeup for the program. If anyone knows where it's located, please provide a link. Google is failing me.

I think its the same, with just a little bit more info.

http://www.sportsperformancecoach.co...tionvsAPRE.pdf

BRaWNy 09-10-2010 02:26 AM

Quote:

Originally Posted by BRaWNy (Post 80867)
I think its the same, with just a little bit more info.

http://www.sportsperformancecoach.co...tionvsAPRE.pdf

This is similar, (maybe better)
Canadian Non-linear Autoregulating Progressive Resistance Training


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