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This method has a lot of benefits for the user. Not only is volume automatically adjusted to the needs and fitness levels of the lifter, this adjustment will occur in real time. This means if you are feeling sick, volume will be adjusted. If you are not getting any sleep, volume will be adjusted. This is a very powerful training tool that you can use to enhance your training every day! Gimme something I can use! Look at your protocol for the day.
We know this means 1 to 3 reps in the tank on all work sets. Start your session by working up to your top set. Now you apply your fatigue percent.
What this means is that you will continue to work until for 3 reps yields a 9 RPE. This may require many sets or only a few. Each workout will be different, as will each movement. So he goes to the gym, fills up his water bottle and stakes out his power rack. When he finally gets settled in to the rack, he goes through his warm-up the way he normally does. The warm-up is followed by a work up to the heaviest weight of the day — in this case a weight that he will do a set of 2 reps that results in a 9 RPE.
So he subtracts 26 from and rounds it to a weight he can load — There are a few ways to go about reaching that level of fatigue. The simplest way is to load pounds and do repeated sets of two reps until the RPE climbs up to a 9. At that point, you would stop. You have to be willing to work hard — very hard — to achieve your goals. Simply put, if you work hard to get stronger, but you also put some thought in your training, this system can be helpful to you.
One thing to keep in mind — keep your rest intervals under control.
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