Ultimate Progression Thread

[BendtheBar]

Originally Posted by Carl1174

how would you overcome that.

I guess it depends on how all-out the first set is. Some guys prefer not to make that first set or two of a pyramid "all out" so they can move on to heavier weight in the later sets. This is perfectly fine, of course.

If the first set is all out, they you could add as much as 10-20 pounds for each extra rep. I guess it depends on the muscle stamina of that group.

I have poor stamina.

Originally Posted by Carl1174

Also do you have one for 5x5 schemes too

Carl.

Sure, I have several.

[BendtheBar]

5x5 Progression

(Or 6's are sexy)

One way of progressing on a 5x5 is to slowly go to a 5x6. And when you can hit a 5x6, add weight.

BUT...don't aim for 6's on the early sets. Aim for it on the last set. When you can hit a 6 on the last set, then try to hit 6's on the last two sets the following week.

For a pure 5x5:

Week 1 - 200 x 5/5/5/5/6 (Try for 6 on the last set. If you get it, move on)
Week 2 - 200 x 5/5/5/6/6 (Try for 6 on the second to last set. If you get it, move on)
Week 3 - 200 x 5/5/6/6/6 (Try for 6 on the third to last set. If you get it, move on)
Week 4 - 200 x 5/6/6/6/6 (Try for 6 on the fourth to last set. If you get it, move on)
Week 5 - 200 x 6/6/6/6/6 (Try for 6 on the first set. If you get it, move on)

Week 6 - 205 x 5/5/5/5/6 (Try for 6 on the last set. If you get it, move on)

You could add 5-10 pounds, depending on your level.

A pure 5x5 allows for 10 weight additions each year, or 50-100 pounds per lift.

For a ramped 5x5:

Only looking at the last 3 sets,a s they are working sets.

Week 1 - 200 x 5/5/6 (Try for 6 on the last set. If you get it, move on)
Week 2 - 200 x 5/6/6 (Try for 6 on the second to last set. If you get it, move on)
Week 3 - 200 x 6/6/6 (Try for 6 on the first set. If you get it, move on)

Week 4 - 205 x 5/5/6 (Try for 6 on the last set. If you get it, move on)

You could add 5-10 pounds, depending on your level.

A ramped 5x5 allows for 17 weight additions each year, or 85-170 pounds per lift.

[Abaddon]

I originally posted the below here:
Strength Training Doesn't Build Muscle

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.