How To Auto-Regulate Your Training For MONSTER GAINS

[@abewilcox4560]

Rest is more important than most people speak of, even long stretches of rest have helped me a lot

[@flyintheskyinc.8705]

For real! I have been overtrained twice because I thought you can only rest for 1-3 minutes. That's what most fitness KZbinrs say. As a newbie I thought it was true and wrecked my body. Now I am painfree and still strong!

[@ShockwaveProd2011]

This is the way I'm training right now combined with conjugate variations of the primary lifts for training variety, no need for fancy internet programs. The workout goes faster and if something is not right with a particular tendon you can pretty much catch it early on in the ramp-ups so you don't injure yourself.

[@harrisashraff]

Bro, you just said how can someone train for the rest of their life in this video. Thanks for the golden information brother. Probably one of the most Underrated KZbinrs and strength Enthusiast. In an age where there are more fluffs and click baits it is very rare to find someone like you who speaks more detailed content. May your legacy grow further.

[@EnkiriElite]

Thanks a lot man! Glad you enjoyed the video.

[@miguellorenzosingian1562]

BBM puts this method very simply in their templates, for example set 1: 4 reps @RPE 7 set 2: 4 reps @RPE 8 set 3: 4 reps @RPE 9 set 4-5: 4 reps @90% of set 3 weight I love how it gives you multiple sets to dial it in so the top set is almost always spot on!

[@HPKazan]

This is gold. You’re what the KZbin fitness people need. Very under-rated. No matter, people who know better will stick with your stuff. No need to have 8 millions lemmings ‘’following’’ you. Natural selection will take care of the rest.

[@EnkiriElite]

No doubt brother. Just trying to do my part to spread the message!

[@steelmongoose4956]

There are a lot more people watching videos than actually training hard. The bad information persists because it's not being tested by casual fanbases.

[@1boyalotofvids]

I love this style of training. It felt natural as a beginner and it has a nice added benefit of really warming up the joints before hitting a relatively big weight.

[@jimwnek9098]

That thing flying around your head was a micro drone being operated by curlean x they want your secrets on how to build muscle and getting strong and explosive.lol💪✌

[@EnkiriElite]

Hahaha curlean already has the right idea!

[@curlean-x4443]

LMAO

[@davidmendez7408]

Nice video. This is why I love the conjugate system. Sleep is something that many overlook.

[@victortironi2403]

Great video Enriki! I just found your channel some days ago and so far really liking your content. This type of training is what i’ve been doing for the last few months (before covid) and it has been the best so far. Auto-regulated training just fits so much better and is a lot less taxing. I find myself focusing a lot more in improving my long term strenght and gains than just looking for numbers. I’ve been following the General Gainz protocol from GZCL, which is about the same concept, but with the GZCL structure. Looking forward for more content, cheers and keep it up! 💪🏼👊

[@mariogreco6843]

Made my best strength gains using this exact protocol

[@EnkiriElite]

No doubt bro. It's good stuff.

[@astroman0500]

This is great info. Just yesterday I trained legs, currently I'm doing legs two times a week, one day is a little heavier and the other is a lighter. But honestly, I was feeling a little tired and annoyed and I was planning on skipping the workout and have some rest, but I was like "nah, I have to do something". And so I did. I did 10x10 squats with some very light weight, and that kicked my mood up, so then I did some calf work, bodyweight sissy squats and practiced on my nordic curl progression. At the end of the workout I felt great and pumped. It might not have been the workout I originally imagined, but it was hard and fun at the same time. So yeah, this auto-regulation thing is legit.

[@Davotheledge]

'You can do what you do, or you can get the fuck away' - Alec Enkiri 3:03

[@osigma-5713]

Lmao hearing that "Get the fuck away" at the 3:05 mark now and I immediately remember G-Shred

[@federiconunezavila6610]

Look at that teddy bear in the background contemplating those gains. excellent as usual sir

[@EnkiriElite]

Haha yup. Thanks man!

[@Hexogentrinitro]

Bro, seeing all of your older videos I would've never imagined that you had such luxurious hair!

[@EnkiriElite]

Haha most of my life has been spent with relatively long hair actually. Only started shaving it off the last few years.

[@victorgomez6330]

Autoregulation is both easy and hard There's more errors than rights, and that's the point. It's a way to know your body and understand to what it responds better

[@jackmcmahon2324]

Brother I really think you have the best info out there, but shaving a few minutes off your videos would probably help get a few more viewers.

[@1000kamikasi]

"You can do what you can do and you can get the fuck away"😂😂

[@EnkiriElite]

Hahaha that's true too.

[@swoleboy9640]

i really like your chanel bro, great content.

[@EnkiriElite]

Thanks a lot man!

[@mikec559]

Nice video! I’ve actually been using this method recently and can see its Benefits. You actually covered some things I wasn’t aware of. Thanks!

[@EnkiriElite]

Glad you were able to get something new out of it man. Thanks for watching!

[@Candyapplebone]

Could a backoff set be an entirely different exercise that hits the same muscle? For example on my chest day i do a two sets of db chest press. Then i do my top set where i just amp up the intensity. Then later in my workout i do a chest press but it’s a plate loaded machine; and i do way less weight but focus 100% on technique and getting a good squeeze. does that count as a backoff exercise?

[@neversate]

Please guys share his videos.Lets help alec increase his subscriber count

[@user-yr9sz4og8x]

my coach does linear progression w percentages, but the longer we work w each other the more wiggle room he realizes benefits me when it comes to the percentage range he gives me. in a way its guided autoregulation n works for me.

[@jananilcolonoscopu4034]

3:06: Purebullfit buzzing around your ear

[@endangeredswimmerzanehodge1049]

His wife.

[@zaccyo]

Fucking brilliant presentation. Thank you.

[@christophthiemann5963]

I really like this style of training. But how do I decide that say today I'm going to work up to 5 rm instead of 2 rm etc. You know what I mean?

[@tanhuulusoy]

3:05

[@AnthonyVenmans]

Amazing information man! Are you familiar with ''wave loading'' for example: Wave 1: 5x225 - 4x235 - 3x245 Wave 2: 5x235 - 4x245 - 3x255

[@EnkiriElite]

Sure am! Why what's up?

[@AnthonyVenmans]

@@EnkiriElite Do you prefer it over straight sets or what would be a better way to measure progress over time and from week to week? Thanks man!

[@EnkiriElite]

@@AnthonyVenmans I prefer ramp ups (like I described in this video) over wave loading. But waves are a fun change of pace every now and then as well. Straight sets have their place though and both of those aforementioned methods serve a bit of a different purpose. For the best long term gains increasing the baseline number you can lift on your straight set work (5x5, 4x6, 3x10, etc) and then alternate that work with cycles where you use the ramp up method or wave loading method instead.

[@h-k7804]

Why not rest a few more days to recover properly rather than having fixed days for workouts. This feels to me like pushing through a workout when your body is not fully recovered. Every session you should be getting stronger not weaker, "progress should not be an unpredictable or irregular phenomenon" Mike mentzer

[@DaBrute]

I haven't seen these videos in a while. Your beanies got weird looking

[@jorgeinzunza5562]

The teddy bear In the back ground trying look BIG

[@JesusSaves86AB]

Invisible lat Teddy.

[@TheVersatileHunter]

RIP Forest of Wolves gym.

[@EnkiriElite]

But never forgotten bro.

[@Aron-ve5fe]

Glorious hair! Surely the result of a diet high in micronutrients!

[@EnkiriElite]

Hahaha I like to think so.

[@robopoke-w9t]

12:22 nice easter egg

[@moisesfernandezguerrero76]

I've got a question regarding the "ramp up" method. Could it be useful for beginners that don't really have an idea of how much weight they can move, till they get a feel for their strength levels? If not, how could a beginner know what load to use, for instance, in the classic 5x5 scheme?

[@billaros1000]

This is explained by SS. You should read the programs instead of just the spreadsheets. Anyway, you're supposed to ramp up in 5s until the bar speed changes (not a grinder though). Do your sets at that weight and call it a day.

[@billaros1000]

My problem with autoregulation is I often think I'll have another 2-3 reps still in, then suddenly the next rep is completely impossible. And then again, some times I might perform an absolute grinder and after a couple of breaths I can grind out two more

[@НиколайТобиас]

Actually depends on exercise for me. In weighted dios for example i can probably grind 5 more at least when i start struggling, but in weighted pullups - i can grind 1 more tops

[@lakitu21]

Needs more views

[@Strikerfm1]

The funny thing is that Jeff has never even acknowledged you and that his “his” power trio of defenders just defend him for the sake of it but it’s not like he asks them to .

[@rdabdao3535]

It’s hard to pay attention to everything you said. This can better serve us through an article :)

[@tvhead7074]

3:06 ?

[@EnkiriElite]

Gnat wouldn't stop hovering in front of my eyes. Can't be bothered to do a retake.

[@tanhuulusoy]

@@EnkiriElite edit

[@ollvi]

@@tanhuulusoy why would he need to edit that out? does it really bother you so much? I think that was just funny when suddenly "get the fuck away"

[@EnkiriElite]

@@ollvi lol yeah, it would be hard for me to care enough to edit out something so insignificant.

[@endangeredswimmerzanehodge1049]

I think his wife showed up in a nightie.

[@hassanusman7696]

Alec should I do snatch grip High pulls for 8-10

[@EnkiriElite]

Imo, you should not do more than 5's on the high pull. Just do more sets to increase the volume.

[@anton56789]

​@@EnkiriElite Interesting. Why is that and do you still believe this? I've been doing them the past couple weeks for 10s myself.

[@mattc4266]

Athlean x big six Instead of squats do Bulgarian split squat jump claps Fuck deadlifts ! Do angel and devils ! Fuck pull ups one armed pull downs are better ! Who needs bench press? Do cable chest press across the midline of the body for that abduction ! Barbell Overhead press bad for rotator cuff , do half rep dumbbell ohp ! And last but not least ditch the row for the legendary FACE PULL !

[@EnkiriElite]

Basically athlean-x.

[@pattym9410]

Will this give me tumorous growth in my legs

[@TheVersatileHunter]

You don't want to grow feminine legs bro!

[@EnkiriElite]

Squat 3x a week and it really might!

[@kiyoponnn]

Tumorous growth🤣🤣🤣I'm dead

[@gagang7472]

Most optimal you say? Trenevsky might disagree with you there

[@areyoutheregoditsmedave]

What happened to the Forest of Wolves bro?

[@EnkiriElite]

Just trying to give my web site a little bit more exposure.

[@jorgeinzunza5562]

I think my method is the best here’s my method max out Monday max out Tuesday max out Wednesday max out on Thursday and Friday max out and Sunday some cardio 😤

[@alessandrocostacoutinho7745]

Fuck, all of this content while being forced to work out at home is torture man...

[@EnkiriElite]

Sorry man! Just bookmark that shit and it'll still be here waiting for ya when the gym re-opens!

[@alessandrocostacoutinho7745]

@@EnkiriElite thx man, anyways, why not a special coronavirus video? Show us some cool exercises that woupd help just in case the end comes lol

[@swordofhonor2]

DUDE IS THAT A WIG???

[@EnkiriElite]

No.

[@swordofhonor2]

@@EnkiriElite lol😀

[@simonize251]

RPE training?

[@EnkiriElite]

There are many similarities and I almost mentioned RPE training because of it. However the main difference with what I'm advocating is that with the ramp up you are always working towards the ceiling, no matter what the rep range is. With RPE ok the other hand the number designations exist specifically to keep you AWAY from the ceiling. Know what I saying?

[@simonize251]

Enkiri Elite Fitness I think so man. Good stuff as always. Very helpful and knowledgeable. Thanks for your content

[@EnkiriElite]

@@simonize251 thanks brother. Glad you enjoy it.

[@foreignlocal1799]

Yo Alec can you dunk?

[@steft583]

" get the fuck away "

[@clro666]

Do you drink every night ? I drink a glass of red wine ever since this corona crap started with all the stress and no gym errr .....

[@EnkiriElite]

Not every night, na. Usually just have a drink or two on the weekends, but not every weekend either haha. Just when it strikes my fancy.

[@clro666]

@@EnkiriElite right on bro thats why you look the way you do! I have a question for you I building my own gym I just got a REP PR-1100 Home Gym Power Rack! and a Weider ultility bench now I need to get a barbell with plates bro does it matter to buy .02% weights or doesit really matter too it seems like it would matter to prevent injuries however as always I could be wrong please your 2 cents ? plus all due to covid 19 bs most affordable deals are sold out errrrrrr bro im dieing over here lol !

[@soulution24]

10:08 creepy

[@EnkiriElite]

I don't get it

[@Amivgr1]

Good vid! But next time lose the wig

[@EnkiriElite]

Not a wig

[@Amivgr1]

You got healthy hair then! 😊

[@OuttaThisWorld10]

You can do what you do and .... Get the fuck away

[@courrierdebois]

You're squatting your deadlift.

[@EnkiriElite]

Best raw squat for me is 530lbs, best conventional DL is 556lbs, best sumo is 585lbs. So they're close. The squat catches up to the deadlift over time.

[@patrickstar1439]

Please just get to the point in your vids.

[@EnkiriElite]

If you think they're too long winded then don't watch lol no skin off my nose dude.

[@tjcogger1974]

Not everything can be condensed into a 5 minute video. This is clearly a very nauanced and detailed topic.

[@jorgeinzunza5562]

I think my method is the best here’s my method max out Monday max out Tuesday max out Wednesday max out on Thursday and Friday max out and Sunday some cardio 😤

[@EnkiriElite]

That's what we all want to do man. Sounds like you're just living the dream.

[@jorgeinzunza5562]

I think my method is the best here’s my method max out Monday max out Tuesday max out Wednesday max out on Thursday and Friday max out and Sunday some cardio 😤