autoregulation

8 Self-Experiments in the Gym: What 6 Months of Tracking Everything Actually Taught Me

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Training log covering 6 months of self-experiments in the gym

Quick answer: Across 8 separate self-experiments in the gym — grip strength, isometric holds, BFR training, cardio order, deload timing, Japanese walking, zone 2, and rucking — three patterns showed up repeatedly regardless of the specific method: the log mattered more than the tool, effort-based metrics (RPE) caught changes weight alone missed, and every “plateau” … Read more

Deload Week: How to Know You Need One Without Any App or Wearable

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Person planning a deload week without an app using a paper training log

Quick answer: A deload week without an app or wearable is entirely possible by watching five signs in your own training log: stalled or declining performance across multiple sessions, joint aches that linger, muscle soreness that lasts longer than usual, dropping motivation to train, and poor sleep despite normal habits. When two or more show … Read more