Autoregulation is easy to implement. You decide upon a specific repetition target for your top set with your calculated weight for that set, and depending on how how many repetitions you achieve before reaching muscular failure, you will get an idea of your current ability. By adjusting the loading parameters for the remainder of the sets of the exercise you manage the exercise volume, depending on how well you can tolerate fatigue.
The origin of progressive resistance exercise (PRE) was conceived by Thomas Delorme in the 1940s and have since evolved. It is actually the origin of the traditional 3x10 set-repetition scheme. It has been the industry standard for decades. In 1978 Kenneth Knight developed the Daily Adjustable Progressive Resistive Exercise (DAPRE) protocol in an effort to provide an objective means of increasing resistance concurrently with strength increases. He describes the protocol: "The number of repetitions performed during the third and fourth sets is used to determine the amount of weight that is added to (or sometimes removed from) the working weight for the next set and session, respectively." This was further evolved to autoregulated progressive resistance exercise (APRE) by Mel Siff and later used in the 2010 study by Bryan Mann.
There are others that have taken interest in autoregulation. Powerlifter Mike Tuchscherer developed The Reactive Training System (RTS)(2) to carefully control training volume in order to train frequently with heavy loading without overtraining, making it possible to continually make improvements in all lifts. One key method is the use of rate of perceived exertion (RPE), a subjective assessment used to monitor fatigue during a set, or determine how close to muscle failure you were when you performed the final repetition of the set. The PRE is used proactive so you end the set before fatigue becomes to high. By using Fatigue percents the total volume is controlled. By subtracting 5% (medium fatigue) from the top set load you get the minimum load you will use for the remaining working sets in this exercise. When you have reached the same RPE as the top set in the same repetition range, then you terminate the exercise, and thus your volume is autoregulated. RTS rates high fatigue as 7% and low fatigue as 0-3%.
Borge Fagerli, inventor of Myo-Reps(3), uses a similar approach, where a variation of Mike Tuchscherer's PRE is used. In Myo-Reps the initial set, taken to near failure, are followed by mini-sets after short resting periods. The key to stop is when repetition speed slows down significantly. The method is also a fatigue-management technique but with an interesting innovation. The short rest periods are used to keep fatigue at bay, but not away. Thus the exercised muscles will be kept near the fatigue limit, causing fiber recruitment to be high, even though the load is not very demanding, in order to mimic the effect of the occlusion studies. The workout becomes faster-paced and the stay in the training facility is shortened.
The use of fatigue management can be very helpful to help you progress at your own pace. The ability to listen to your own body is key to successful autoregulation.
If your goal is pure strength or size, or both, there are different ways to apply autoregulation. RTS are mainly for strength while Myo-Reps are for size, although Myo-Reps are allowing for strength-specific exercises using the RPE tool.
The common denominator is using monitoring to stop sets short of failure. What differs are repetition ranges and thus load. The repetition range for strength is 1-5, with loads close to your 1RM. For hypertrophy the repetition range is 6-15.
Working in both ranges are appropriate for increasing strength and size. How to apply the principles? I recommend you read the RTS Manual or the Myo-Reps articles. Their methods are true and tested.
References:
(1) The Effect of Autoregulatory Progressive Resistance Exercise vs. Linear Periodization on Strength Improvment in College Athletes, Mann et al, Journal of Strength and Conditioning Research, 2010
