Learn how to properly increase the working weight in a single training program. Familiarize yourself with the basic methods of progression and bring your muscle growth to a qualitatively new level!
Progress is a gradual and gradual increase in the working weight used in bodybuilding or strength training. The increase in working weight stimulates both muscle growth and the growth of strength indicators. But sometimes such a seemingly simple question can seem like a mystery behind seven seals.
Take a look at today's popular training programs, you can immediately notice one confusing circumstance: there are an infinite number of options for structuring approaches and repetitions. If you need to increase the working weight, you will have to compare these training schemes with a different number of sets and repetitions and ask the puzzling question:
How can you progress in a single scheme of approaches and repetitions?
I will try to answer this question. I'll take a popular training program with a certain number of approaches and repetitions and give you several options for solving the problem of how to increase the working weight.
Remember that there is no "better" way to progress. Use those approaches that you really like and make you look forward to the next workout. If you are moving forward – and no matter how fast and how, then you are moving in the direction of the coveted goal.
Before I start, I want to focus on one important point. You must progress in every approach at every training session, and such devotion to the training process will certainly bear fruit. If you do not give the full program, the results will begin to decline. As soon as you start to stomp on the spot and stop pushing your body forward, you are as if telling the body that everything is in order, from this moment you can stop creating new muscles.
On forums, bodybuilders often have to meet such a statement: "I do not want to look like Arnold, but I just want to gain a little muscle mass." There is a high probability that in fact such a statement can be rephrased as follows: "In the gym I do not want to work until the seventh sweat, do not want to take a big working weight, do not want to change the diet significantly, but I still want to see the result."
It will be necessary to disappoint those who are looking for easy ways – in bodybuilding there are no easy ways. Even modest goals, for example, to get "a little" of muscles, maybe "just" 4-5 kg, require a constant increase in working weight (hard work) and a serious approach to compiling a diet based on the principles of true bodybuilding.
If you want a result – any result, no matter how small it seems to you – progression is crucial to achieving your goals.
Here is an example of fixed approaches in training:
- 3 approach for 8 repetitions
The essence of progress in the framework of fixed approaches is not to increase the number of repetitions in the approach, but to achieve the ultimate goal – a certain number of repetitions. This number of repetitions will be the same for all sets of exercises. For example, let's look at possible options for progress in the framework of fixed approaches under the scheme 3×10.
The goal of progress is the First Approach. Use the same working weight for all three approaches. When you can perform 10 repetitions in the first approach, add weight. In the second and third approaches, the number of repetitions that you can complete will decrease as fatigue accumulates.
The goal of progress is All Approaches. Use the same working weight for all three approaches. Add weight when you can complete 10 repetitions in all approaches. In the first approaches, you can do more than ten repetitions, and you can always adhere to a given amount.
Progress: the set range of repetitions
Within the limits of many training programs a certain range of repetitions is set, within which you must work. As a rule, it looks like this:
- 3 approach for 6-10 repetitions
Progression within the specified range of repetitions occurs in the same way as for a fixed number of repetitions. Take for example the scheme 3×6-10 – you can increase the working weight when 10 repeats in the first approach, or you can add weight when complete 10 repetitions in all three approaches.
Many visitors to the gym think that they need to use a different number of repetitions and different working weight for approaches based on the set range of repetitions. This is not true. Of course, if you want, you can increase the working weight from the approach to the approach, but in this case you will have to constantly throw in discs and record or memorize the results of each set on each workout, and very soon you will get tired of it.
Do not forget that you go to the gym to lift weights, and training with one working weight saves time and helps you concentrate on your immediate goals. For a given range of repetitions, I strongly recommend using the same weight for all approaches and building a strategy for progress on this solid foundation.
Progress: approaches to the descending pyramid
Approaches to the pyramid are a very popular principle. As a rule, in training programs, descending pyramids are used, that is, the number of repetitions decreases with each approach. Here is a popular example of a descending pyramid:
There are 2 basic ways to progress within the descending pyramid:
Progress with a constant working weight. In the example above (4 approach – 12, 10, 8 and 6 repetitions), the athlete uses the same weight in all four approaches. When you can complete 12 repetitions in the first approach, you should increase the weight. As accumulation of fatigue is already impossible to perform a large number of repetitions in the approach, so the descending pyramid has become such a popular training scheme. And not gonies for the exact number of repetitions. It is much more important to carry out each approach qualitatively, and not to worry about necessarily completing 12, 10, 8 and 6 repetitions.
Progress with increasing working weight. Many athletes prefer to increase the working weight from the approach to the approach. For example, in bench press the classical scheme of growth of working scales looks as follows:
This is a great way to build a descending pyramid, but it can make confusion when you decide how you progress. Personally, I recommend starting, first of all, the number of repetitions with the heaviest weight: when you can complete all 6 repetitions in the last approach, add weight in all the sets.
Of course, you can add weight in a single approach as you reach the specified number of repetitions. The problem is that, most likely, with this approach, you will eventually use the same working weight (or very close weights) in all four sets.
As already mentioned, because of the accumulation of fatigue, you are unlikely to complete the same number of repetitions in successive approaches. So, if in the first approach you can squeeze 110 kg 12 times and you'll be able to do it all the time, then most likely in the second approach with 110 kg you can only do 8-10 repetitions, and in the third, probably not more 5-8 with the same 110 kilograms.
Very often the beginning athlete thoroughly studies the training program and becomes obsessed with the number of repetitions. He mistakenly believes that the secret of success lies in the achievement of a certain number of repetitions, which is indicated by the author of the methodology. This is not true.
The secret of success lies not in any specific number of repetitions. In most training programs, the number of repetitions is advisory in nature and is only a certain guideline. Do not focus on doing the exact number of repetitions, do not try to reduce the working weight from approaching the approach, just to complete the required number of repetitions. Take as a basis the principle of consistent and gradual progression and give this aspect of maximum attention.
In force training there are no magic recipes. You have to be consistent, do not skip training and eat according to the principles of bodybuilding. And focus on progression in the gym.
very stupid information! write to use the same weight . in all 4 approaches . and then write execute 12 repeats-add weight make 10-8-6! how to understand you?
I did not understand any of the "progress" Progress: fixed approaches The goal of progress is the First Approach. The goal of progress is All Approaches. Could you give an example?
that's the whole point of thanks, I've been looking for this article for a long time