Basic methods of progressions
With the exception of genetic features, the main difference between the two bodies is how often they worked or trained, in how hard their muscles are. If in your training there are the same 3 sets for 12 repetitions, then the body changes with time exactly as much as necessary to ensure a full training until its end. A constant training program entails the habituation of muscles. At a certain stage, their growth and development ends, since they can fully satisfy your need for movement. In addition, over time, accustomed to constant loads, the body will adapt to training and will spend less muscle mass and energy.
Many who are actively engaged in the gym, consider the increase in weights in only one direction: how much more weight will I raise this time? Thus, they measure their progress. But for this, there are several different techniques.
The first method: progressions in repetitions
The method consists in adding an additional repetition to each of the sets with the same burdens that were used during the previous sessions. Increasing the amount of work done on each of the workouts can be expected to increase muscle mass. For the training, built on a three-week program with five sets and five repetitions, the progression can look like this:
- The first week – 5 sets and 5 repetitions
The second method: increasing the number of sets
The technique consists in adding additional sets to the exercises, burdening and the number of repetitions does not change. The method is suitable for stimulating the growth of muscle mass. It looks like this (the beginning of the program – 5 sets, 5 repeats, the duration of 3 weeks):
- The first week – 5 sets and 5 repetitions
The third method: progression in rest
In this case, the main task is to reduce the rest time between sets. The weights used during training remain the same. The main advantage of this method is shortening the duration of your training, increasing the power endurance, which is especially important for athletes and military personnel. Looks like a routine of training in this way:
- The first week – 5 sets and 5 repetitions, rest between sets 75 sec.
The fourth method: speed increase
The meaning of the progression in speed is to increase the speed of the performance of the set from training to training. Thus, the duration of the training is reduced and the athlete's endurance is increased. This method is suitable for athletes and athletes, for whom it is important to be able to fully put on for a few seconds (tennis, football, baseball).
- The first week – 5 sets and 5 repetitions, the duration of the set 8 sec.
In the work with athletes with the same success all 4 methods are used. They are successfully combined among themselves depending on the chosen purpose. For example:
- Increased muscle mass. The progressions of repetitions and sets that follow one another are applied. The method of laborious, however, gives excellent results if the main task is to recruit muscle mass.
Another method that we have saved for the last time is adding weight to the neck. This is one of the most effective ways to assess your progress and simultaneously increase your workload. After completing the same number of sets and repetitions, but using the load of 4 kg more, you can be sure that you are making progress.
The method of adding weights is not the only sure way to measure progression, so do not just use it. Moreover, you will not be able to continuously increase the weight of shells. This is contrary to our human nature, which has limited opportunities, if not for it, all medals in weightlifting would have been given to centenarians. Given the framework that our physiology has set for us, the method of increasing weights is by no means the best way to increase physical activity. After all, even with an ideal program, a constant increase in the balance as a result will "burn" you, with a bad program this process will happen much faster.
The human nervous, as well as the muscular system is not able to cope with the infinitely growing stimulation, so over time, the recovery period is difficult, resulting in overtraining. That is why we recommend alternately combining the method of increasing weight with other methods, for example, with progression in repetitions or sets. It is also useful to develop in parallel other important sports qualities, not focusing on the constant build-up of burdens.