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WE SH IP TO ALGERI A VIE W D E TAILS

Progression 101: 8 Ways To Keep

Making Consistent Gains

Give the body a good reason to keep growing with various

progression methods that will help keep you from hitting a
plateau at the gym.
Let’s get straight to the point. To gain muscle and strength you have to have a plan. That
plan must include two important ingredients – because without them, your progress in
the gym won’t exist.

You must utilize the big, multi-joint compound movements. These are the exercises
that activate the most muscle in the least amount of time. Big barbell moves such
as bench presses, rows, squats, deadlifts and shoulder presses, not to mention
dips and pull-ups among others.

Your training must be progressive. It must include lifting more weight and
performing more reps over time. This is accomplished through progressive
overload. 

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What is progressive overload?

Progressive overload is simply defined as the gradual increase of intensity, volume,
frequency or time in order to get to where you want to be. In your case that’s more
muscle tissue growth. The body needs a reason (and a good one) in order to sustain a
certain amount of muscle.

How do you progress? The bare-bones basic method is to increase either the amount of
weight you lift or total reps performed for a given weight or both over time.

Now, over time training to muscular failure in this fashion will most-likely lead you to the
ever-loathed plateau. Your gains in strength will slow or stall and your motivation will
crash. When this happens you need a structured plan of action. You need a few
methods that will cover you for the long haul.

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Programming progression
Below are a few general principles to apply when you are structuring a training plan.
These are time-tested methods that are common fair in anyone’s arsenal.

Linear Periodization: This refers to the gradual increase in training frequency,

intensity, volume and/or time. It can be characterized by a steady upward slope of
progress. For example, if your goal is to gain strength and muscle using the bench
press, then you would start out with a light load and high reps. As you progress
through your weeks of training you would apply a gradual increase in weight and a
decrease in reps.

Non-Linear (Undulating) Periodization: This method refers to variances in

reps, volume, intensity, rest periods, velocity of reps (speed) among other factors
 throughout your training cycle. One week may be heavier loads with lower reps, the
next may be lighter loads with higher reps and the next week may be moderate
loads using moderate reps. Frequency, intensity, volume and time will vary from
week to week or even from workout to workout.

Intra-workout progression tactics

On a smaller scale other methods can affect your progression such as using specific
intensity techniques to add some possible much-needed “spice” to your workouts.

Rest/Pause: This technique is an instant strength enhancer. Rest/pause training

will allow you to dramatically increase the amount of weight lifted in a single
session. For example, during a bench press session load the bar with an amount of
weight where you can perform 2 to 4 reps comfortably. Perform 2 or 3 reps and
then rack the bar. Rest for a brief 10 to 15 seconds then perform another 2 or 3
reps. Complete 3 or 4 rounds of this before taking your normal rest period. After
the set is completed you will have performed 8 to 12 reps with a weight you could
only lift 2 or 3 times prior.

Explosive Reps and Power: Lifting at the same tempo day in and day out can
get a bit monotonous. You may need some explosive power in your routine to
shake things up a little. Take a look at sprinter’s legs. They rival those of some
bodybuilders; big, shredded and balanced. Sprinters use power throughout their
training and maybe you should too. Use some ballistic plyometric-style training
such as all forms of box jumps, jump squats, sled pushes and pulls and high-
velocity lifts performed with low weight and speed.

Antagonistic Supersets: A favorite technique of bodybuilders in the 1970’s

was performing supersets of antagonistic (opposite) body parts such as
chest/back, biceps/triceps and quadriceps and hamstrings. Alternating sets like
these with little to no rest forces an enormous amount of blood into the area
helping induce an environment primed for growth. It will also up the intensity ante
in half the time freeing you up for added volume.

Exercise Order: Often overlooked but all too important is the order of your
chosen exercises. Training 101 states that you should perform all multi-joint moves
first and also the big moves for chest, back and legs before hitting arms and
shoulders. Hammering biceps before back, for example, would create a weak link
for pulling and rowing exercises. Start with the big lifts when you are fresh and
strong. Remember, you’ll want to focus on progressing with those lifts in order to
properly overload your muscle for growth.

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Other useful methods
Keeping a Journal: Did you know how much weight and how many reps you
used on each set for your last workout? Are you progressing each week in all of
your lifts either by weight or reps? Or are you at a standstill and have plateaued?
Keeping a running record of reps, sets, weight used, your nutrition intake and even
rest and recovery habits will only get you to your goals faster. You will not only know
if you are progressing or not but will also be better able to adjust things where
necessary.

Track Your Time: Another factor to play close attention to is rest periods
between sets. This is one of the most overlooked aspects of training and can
significantly influence your rate of gains. For general muscle hypertrophy (muscle
growth) rest periods of 30 to 60 seconds for smaller muscle groups such as arms,
shoulders and calves and 60 seconds to 2 minutes for larger areas such as chest,
back and legs is recommended. Don’t cheat yourself – you aren’t performing at a
powerlifting meet needing every ounce of strength to set personal records. The
goal is to fatigue the most amount of muscle fiber for growth.

Partner Up: Nothing can influence your motivation level like an attentive training
partner – especially one that has similar goals. Spotting during heavy lifts, assisting
with forced reps, correcting form and using motivational cues are just a few
advantages. Having a set time to meet up and pacing your training can increase
intensity levels dramatically. Just don’t get into the habit of sitting around and
catching up on your day.

Pick a Plan and Stick With It: One of the biggest mistakes made is not
sticking with a specific plan long enough to see results. Many trainees simply jump
from program to program with little patience hoping to finally land on that “perfect
plan.” News flash: It doesn’t exist. The best plan or program is the one you stay on
for a certain amount of time – normally between 6 and 8 weeks. Whatever you
decide to do, pick a plan, stick to it and give it a chance. You will ebb and flow
during the program, but how else will you know what works for you and what you
need to ditch?

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About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »

10 Comments + Post Comment

 No
Posted Sun, 01/31/2016 - 18:39 LIKE 11
Profile
Pic Thomas
Hi Brad, what would be a good program for developing hard muscles but not the bulky
bodybuilder type, more along the lines of a an athlete like a well defined boxer or basketball
player.

REPLY
REPLY

LIKE
MikeWin Posted Mon, 02/01/2016 - 09:42
13
picture MikeWines
Thomas.
If you looking a program that's catered towards more of a sport specific approach for
basketball, check out this piece:
https://www.muscleandstrength.com/workouts/basketball-performance-workou...

REPLY
REPLY

No
Posted Mon, 07/13/2015 - 01:32 LIKE 15
Profile
Pic L
Hey what can you suggest on here if I'm interested in getting stronger on the main lifts? I'm
currently 230 which is an ok size, but now I'd like to be as strong as I look

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REPLY

No
Posted Sun, 07/12/2015 - 18:03 LIKE 13
Profile
Pic Alex
Hey Brad could you please post a article about the Chaos Training method :D

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No
Posted Wed, 01/14/2015 - 20:30 LIKE 15
Profile
Pic Damon
Brad - can you suggest a good workout for progression on M&S?

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BradBorl Posted Wed, 01/14/2015 - 22:01
18
picture BradBorland
Damon, check this out:
https://www.muscleandstrength.com/articles/train-insane-improve-your-gains

REPLY
REPLY
 No
Posted Wed, 01/14/2015 - 19:50 LIKE 14
Profile
Pic Alvaro
Thank you for offering such a great advice regarding routines, goals, plans and other variables
that we often don't pay attention to.

REPLY
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BradBorl Posted Wed, 01/14/2015 - 21:59
15
picture BradBorland
Hi Alvaro, thanks for the feedback.

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No
Posted Wed, 01/14/2015 - 09:54 LIKE 14
Profile
Pic Damon
Great article! It's so easy to get stuck in a training rut and not even know it

REPLY
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BradBorl Posted Wed, 01/14/2015 - 17:47 LIKE 20

picture BradBorland
Hi Damon, thanks! Yeah, we all need a change every now and then.

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