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Old 06-08-2011, 09:41 AM   #1
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Default Ultimate Progression Thread

"Progression" can be one of the most baffling concepts for beginners. There are nearly an unlimited number of ways to progress.

My challenge to you is to post/describe a method of progression you enjoy, or one you feel comfortable explaining.
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Old 06-08-2011, 09:44 AM   #2
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Right now one of my favourite ways to progress is with Kroc Rows aka heavy DB rows. My progression scheme is easy.... since the gym doesn't have anything heavier than a 125lb dumbbell, I aim to get one more rep in a given week than I did last week.

For example, 2 weeks ago I did 15 reps (each hand). Last week I did 16 reps. Easy peasy progression scheme to follow.
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Old 06-08-2011, 09:50 AM   #3
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25's

This is a method I have used for exercises that call for 3 sets of conventional bodybuilding style 6-12 or 8-12 (or whatever) rep schemes....

When I can perform 25 or more total reps for all 3 sets, I add weight.

For lower rep ranges, say 6-10, you could use 20's.

For higher rep ranges you could use 30's.
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Old 06-08-2011, 10:03 AM   #4
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Straight Sets

4 sets of 12, let's say.

I pick a weight and try to get all 4 sets of 12 and don't (at least not the first time).

I keep using this weight for all sets until I get 12 reps on all sets. Clean reps.

Then I up the weight (maybe by 5 pounds if it is a Dumbbell) and start over, getting as close to 12 across all the sets as I can.

Ex:

20x12, x12, x12, x10
20x12, x12, x12, x12
25x12, x10, x8, x6
25x12, x12, x8, x6
25x12, x12, x12, x6
etc.
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Old 06-08-2011, 10:08 AM   #5
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Double Progression

Say you are working within the 6 to 10 rep range for a major lift.

Start with 2 sets. When you can perform 10 reps for both sets, add in a third set. When you can perform 10 reps on all 3 sets, add weight to the bar, and drop back down to 2 sets.

You could also work up to 4 sets of 10.

This style injects a little variety into each workout, and is indirectly a form of periodizing volume.
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Old 06-08-2011, 10:10 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
Double Progression

Say you are working within the 6 to 10 rep range for a major lift.

Start with 2 sets. When you can perform 10 reps for both sets, add in a third set. When you can perform 10 reps on all 3 sets, add weight to the bar, and drop back down to 2 sets.

You could also work up to 4 sets of 10.

This style injects a little variety into each workout, and is indirectly a form of periodizing volume.
I like this one Steve

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Old 06-08-2011, 09:48 AM   #7
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The form of progression i used when i first start (and revived again recently doing the Reeves Classic) was the 'one extra rep' form of progression.

Do reps from 8-12 reps, starting at 8, then adding a rep each workout untill you get to 12. Then you up the weight 10% and start again. Not only does this mean you progress quite quickly, it also means there is a built in deload at the end of the sequence. Normally if you can do 12 reps at a given weight you should be able to do 10 reps at 10% higher (mileage may vary), meaning dropping to 8 reps is slightly below where you need to be.

I think this form of progression works best on a 3 day fullbody routine where to exercises are same or very similar for all days. When i first used it i was using a HLM fullbody type of workout so as to not burn out and i just simply added a rep per week. it soon built up to hard work.

The key to it is starting lower than where you are so progression can continue for a while. I would recommend starting at 8 reps with 10% LESS than your current 12 rep max. All those extra reps soon add up and if you start at your current 8 rep max you have no where to go.

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Old 06-08-2011, 09:34 PM   #8
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I originally posted the below here:
http://muscleandbrawn.com/forums/bod...tml#post105152

Quote:
Here's 2 unconventional things I do, and have always done, with good results:

1. 12 reps is the pinnacle, NOT the constant.
If I can perform sets 1 and 2 and hit 12 reps each time, weight has GOTTA go up. But this doesn't mean 12 is my goal for every exercise and every set. If I hit 6 reps, next time I will load the same weight and try for 8. If I don't make 8, it means I'm going too heavy and need to drop the weight. If I DO make 8 reps, next time the goal will be 10. Follow this to 12 reps, increase the weight, and start over.

2. Non-linear progression in weight loading
When I feel I am not progressing in an exercise using the above method, I mix it up. For instance: I have been using a 75kg load for my 1st set of lateral pulldowns, and hitting the 8-10 rep range for some time now. SO today I'm loading it to 85 - 10kgs heavier. I might make only 4-5 good reps, and that's just fine. Coz next week, I will load it to 80kgs, and will not be surprised if I hit 8-10 good reps.
By mixing it up in this way, I should make an increase of 5kgs (11lbs) in 2 weeks.
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