Click Here For Your Free High Intensity Training Magazine Subscription
Progression
Weight Training Progression
By Kevin Dye
Amongst all the variables that constitute an effective size and strength program, the most important aspect of them all is progression. Because no matter what combination of exercises, sets, reps, or frequency you presently use, if you aren't witnessing consistent progress on a regular basis, then all these variables mean absolutely nothing and won't aid you in your efforts to achieve a bigger and stronger body.
Unfortunately, most trainees suffer from the all to familiar fate of the same weights / same body, year in, and year out, which could be overcome by applying logic when designing their routines. For progress to be a regular and consistent occurrence we need to start with the best tools for the job; the basics, which are movements that have proven themselves over time, and will do more to alter the way you presently look than all the isolation exercises combined. Out of literally thousands of exercises to select from, there are only five that deserve serious attention, as these are the ones that involve the heaviest poundage's, the highest effort, deepest discomfort, and the quickest results. The honored "five-some" are; squats, deadlifts, bench press, pull-ups, and bb presses. These should be mainstays in any routine aimed at large scale size and strength increases, whether you are a beginner, intermediate, or advanced trainee.
Having the right tools is the first part of the equation, applying them so as to maximize their effectiveness is the next. Keep in mind that the human body either performs all out for short periods of time, or at a steady pace for lengthy periods, so the choice is clear when seeking size and strength increases; we need to train very briefly and infrequently. Watered down with additional work than the minimum necessary will mean a drastic drop in the amount of output a trainee delivers, with naturally reduces results. So it's best to train briefly, but at a high level of effort [or intensity] for maximal results, there is simply no better way to grow larger and stronger.
Properly applied, this small amount of exercise takes a heavy toll on the body, following such effort there needs to be an adequate time period so the body can complete its job of rejuvenating itself, and more importantly, allowing additional overcompensation in the form of growth. This is solely a time dependent process. Being an individual factor, the best thing a trainee could do so that he / she is assured that they are training at a frequency right for their unique body is to listento what their body tells them, and avoid adhering to a strict schedule they might come across in a magazine or from others. The first step is to wait till all soreness has subsided, then allow additional days for growth, as only then can you be ensured of further progress next workout. Training within this period is simply an exercise in futility and will do more harm than good, so avoid the temptation at all costs.
This is where most trainees go horribly wrong, as in their haste to grow as fast as possible they short circuit the very same process that provides them with the size and strength they seek. Instead of allowing time for the effects they train so hard for to occur, they are in the gym again, slowing the rate of progress at best, and ceasing all progression at worst. If trainees would learn to restrain themselves there would be a much higher progress rate, and there would be less frustration among the masses. The outlook of what to look for and expect from weight training would be in focus, so trainees could proceed confidently that while they are progressing they are doing all they can to ensure they are providing adequate growth stimulus.
Trainees can easily determine whether they are using the right frequency based upon their present progress, or lack there of. If you are able to do 1 or more new reps this workout than the last, then all is well and you are on target. Or if you are able to add 1 or more pounds to each exercise you are also on the right path. It's the accumulation of all these small advancements that add up to some serious size and strength gains, so even though these might seem minor at present, don't overlook there importance in the long term scheme of things.
Adding small weight increment of 1-2 lbs is the safest bet, as smaller weight additions are less of a shock to the system and allow the body to adapt to the heavier poundage's a bit at a time. Adding too large a weight increase will hamper progress at best, and more than likely cease progress as it then demands longer rest periods to adapt to the bigger workloads, so progress comes in sporadic bursts if it comes at all! So keep the increments small so you can be rewarded with regular progress on anevery other workout ratio at the least.
You can determine when it's best to return to the gym by assessing how your body feels, meaning all soreness should have subsided, and you should mentally be ready to apply yourself to another intense session. For most trainees it will be a matter of keeping the enthusiasm under wraps, as mental addiction to weight training often overcomes and defeats the cause, which is to balance rest and recuperation with the stress of training so you can return to the gym stronger than the previous workout and do a few more reps or add a small weight increment. Learning to know you body will be one of the best lessons you can learn as it will help you gauge when is the right time to train again, so learn to listen carefully.
In the real world, maybe progression every second workout may be a more realistic goal especially for individuals who's tolerance for high intensity exercise is less than optimum. Alternating easier [1 rep shy of failure] workouts with all out ones might be a better option as this conserves energy, allowing the body to adapt to the stress without it being in a large scale each time. This shouldn't lead to disappointment or dampen your efforts and enthusiasm, as adding something new ever other workout is significant as it's a hurdle for your body to overcome, spelling progression in some small but significant way. After all, fortnightly progress is better than none at all!
After 3 to 6 months of steady training take a break for two weeks to ensure that the body has time to completely recuperate, which will then allow another few months of further weight increases before the next break. The body isn't a machine, and you can't expect it to keep progressing steadily forever, so by allowing extra time for the body to restore itself from the wear and tear from weight training, progress can continue with a system 100% ready to adapt to a higher level. Imagine it as one step back then two forward.
Whatever your frequency, it has to be in accordance to your unique system, not your training partners, and you must be prepared to adjust it as required by your increasing strength levels. Where every 4th or 5th day might have been best a few months or weeks ago, you might reqire 6 or 7 now to allow the time for the body to adjust. At the least you should be able to match your previous efforts in the gym, otherwise add another day or two until progress occurs. No-one progresses at a set level forever, so allow extra days to ensure you are progressing weekly to fortnightly, and don't let enthusiasm overcome logic, as training is only a small part of the growth process, rest and recuperation need to be addressed in the whole picture to ensure that you keep progress as consistent as possible.
There are many factors that can effect your rate of progress, age being one of them. Being too young tends to hamper gains due to not possessing adequate bone strength or hormonal chemistry. Most trainees, myself included, commence training when they reached sixteen years of age, as at this age the hormones that make a boy a man has kicked in, and bone growth has slowed down and is nearing its peak. On the other end of the scale, we have trainees who commence weight training later in life, and these individuals have to deal with the fact that while they can still progress and improve, due to bones degradation and decreasing hormonal activity, their rate might be severely reduced when compared to younger trainees. This progress reduction stems from a multitude of reasons, from reduced food usage, uneven sleep patterns, as well as inevitable body degeneration, but anyonewho uses a decent weight training program should see at least some progress, even if it's not at a rate we would all desire. Age is a factor that can't be altered we should accept it rather than fret about it, then try and progress as best we can while being honest and realistic about our expectations.
Gender is another factor that effects progress. In general, females lack the high levels of male hormones that is required to grow larger and stronger muscles, so their progress will naturally be much lower than a male who does. That isn't to imply that they can't progress and improve, its just that their rate [in general] will be much lower. Females generally have smaller bone frames which also restricts the weights they can support, even though in time some can achieve poundage's that match or exceed other males, this will be dependent on factors such as genetics, dedication, and proper application of weight training.
Mental addiction is probably the biggest factor that impinges on progress. When one commences a weight program, one of the first concerns that enter ones head is "when will I see results"? But they don't know what the reality is in their expectations! For most males it's Arnold type proportions, which for the general population, will mean NEVER! As the general population has average genetics, average gains should be the expectation. It would be better to think in terms of workout to workout progress, as that is more rewarding, and it's these small improvements that add up to long term gains. Genetic make-up will ultimately deliver the body you where destined to have, a factor that's out of our grasp, so one we all have to accept!
Putting it into perspective, genetic superiors and steroids aside, every single person can build themselves up to a far better body than the one they presently have, whether this happens in a few months or a few years is determined by genetic make-up, the factors mentioned, and the routine chosen to deliver the gains. Multi set, drawn out routines repeated frequently will hamper gains, as additional work beyond the minimum will only lead to the inevitable; over-training, and eventually, regression! So if you are serious about your efforts to get larger and stronger muscles then look no further than applying yourself to a handful of basics on a frequency that allows regular and consistent progress. There is no other way to ensure that the time you spend in the gym is truly constructive to achieve your goals. We all have off days, so don't fret if there are times where progress doesn't occur every single workout, but if you are rested and recuperated there is no real reason why it shouldn't!
Remember, progress isn't a magical occurrence, and shouldn't be deemed as one, but a process whereby the body adapts and overcompensates for the high level of stress that's placed on it. It should be an expectedoutcome from applying yourself in the gym, not sometimes but most often, as something has to change if you are to reach the body you desire, and that something is heavier and heavier poundage's over time. How can you have get a 16" arm if you repeatedly lift the same weights you used as a beginner? Or how can you get a 48" chest while benching only 100lbs? Obviously you can't, so aim to gradually build up your poundage's, only then will your body have to reach a bigger size to compensate for your efforts.
Always strive to do the minimum so you can recuperate the at the fastest rate. One set taken till failure is perfect, as this demands the least from the body, and requires real effort, not the pseudo effort that involves excessive screaming or dramatics, as besides drama school that will get you nowhere fast. We are talking honest labour, each rep as strict and perfect as the last, especially when you tire and the effort intensifies. That kind of work ethic will reap you far greater rewards than all the half-hearted sets in the world, and combined with the right frequency, trainee's will witness results at a rate in accordance with their genetic endowment, which is all you can really ask for.
So before you next step in the gym, stop to determine whether you are truly ready to inflict further punishment on a body already trying to recover from the last workout. That means 100% recuperation, not 99 or 98, and if in doubt, rest two or three days more just to be on the safe side. Over-training is the build up of residue from too many workouts, over too short a time span, don't fall into a trap that decreases progress, instead aim to do all you can to progress at the best rate possible. After all, rest requires zero effort, while lifting all those weights is super demanding [mentally and physically], so don't be afraid to take additional rest days, and then see how your progress improves!
Note: For more information please read the book "Heavy Duty Memioir" by Kevin Dye.
If you have any questions or comments, please email us.
Click Here For Your Free High Intensity Training Magazine Subscription
Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
High Intensity Training | Resources | Personal Training | Contact
