Strength Training Progression Methods
Strength Training Progression Methods. Nottingham
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Most people go to the gym without a plan and end up lifting the same weight for the same sets and reps for years. They end up wondering why they aren't making any progress.
Training shouldn't be done randomly. You should have a plan with how you're going to progress. These are the 7 progression methods I frequently use with myself and with my clients.
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Top Set With One or Two Back Off Sets
I tend to use this with the big barbell exercises like squats, deadlifts, bench press and overhead press.
We'll work up to a top set and aim for 7 or 8 reps. We'll then take 90% of that weight and do another set. For the third set you'll use 90% of the weight you used for the second set
An example of this when aiming for 7 reps on the top set is,
Workout 1
Set 1 - 100kg x 7 Increase the weight next session
Set 2 - 90kg x 9
Set 3 - 80kg x 10
Workout 2
Set 1 - 105kg x 6 Keep the weight the same for the next session
Set 2 - 95kg x 10
Set 3 - 85kg x 12
Workout 3
Set 1 - 105kg x 7 Increase the weight next session
Set 2 - 95kg x 10
Set 3 - 85kg x 13
We'll work up to a top set and aim for 7 or 8 reps. We'll then take 90% of that weight and do another set. For the third set you'll use 90% of the weight you used for the second set
- Set 1: Aim for 3-8 good and fast reps. (Set a rep target before)
- Set 2: Use 90-95%% of the weight of the top set and do as many good reps as you can.
- Set 3: Use 90-95%% of the weight used in the second set and do as many good reps as you can.
An example of this when aiming for 7 reps on the top set is,
Workout 1
Set 1 - 100kg x 7 Increase the weight next session
Set 2 - 90kg x 9
Set 3 - 80kg x 10
Workout 2
Set 1 - 105kg x 6 Keep the weight the same for the next session
Set 2 - 95kg x 10
Set 3 - 85kg x 12
Workout 3
Set 1 - 105kg x 7 Increase the weight next session
Set 2 - 95kg x 10
Set 3 - 85kg x 13
Reverse Pyramid
This is similar to the top set and back off set option, but with this each set progresses independently and you’ll have rep targets for each set.
In the example below we'll aim for,
Set 1 - 6 reps
Set 2 - 8 reps
Set 3 - 10 reps
Workout 1
Set 1 - 140kg x 6 - Increase the weight next session for the first set.
Set 2 - 120kg x 7- Keep the weight the same for the second set next session.
Set 3 - 100kg x 9 - Keep the weight the same for the third set next session.
Workout 2
Set 1 - 140kg x 6 - Increase the weight next session for the first set.
Set 2 - 120kg x 7- Keep the weight the same for the second set next session.
Set 3 - 100kg x 9 - Keep the weight the same for the third set next session.
Workout 3
Set 1 - 145kg x 4 - Keep the weight the same for the first set next session.
Set 2 - 120kg x 8- Increase the weight the same for the second set next session.
Set 3 - 100kg x 11 - Increase the weight the same for the third set next session.
Workout 4
Set 1 - 145kg x 5- Keep the weight the same for the first set next session.
Set 2 - 125kg x 7- Keep the weight the same for the second set next session.
Set 3 - 105kg x 10 - Increase the weight the same for the third set next session.
Workout 5
Set 1 - 145kg x 5- Keep the weight the same for the first set next session.
Set 2 - 125kg x 7- Keep the weight the same for the second set next session.
Set 3 - 105kg x 10 - Increase the weight the same for the third set next session.
- Set 1 : Increase weight when you hit 6 reps.
- Set 2 : Increase weight when you hit 8 reps.
- Set 3 : Increase weight when you hit 10 reps.
In the example below we'll aim for,
Set 1 - 6 reps
Set 2 - 8 reps
Set 3 - 10 reps
Workout 1
Set 1 - 140kg x 6 - Increase the weight next session for the first set.
Set 2 - 120kg x 7- Keep the weight the same for the second set next session.
Set 3 - 100kg x 9 - Keep the weight the same for the third set next session.
Workout 2
Set 1 - 140kg x 6 - Increase the weight next session for the first set.
Set 2 - 120kg x 7- Keep the weight the same for the second set next session.
Set 3 - 100kg x 9 - Keep the weight the same for the third set next session.
Workout 3
Set 1 - 145kg x 4 - Keep the weight the same for the first set next session.
Set 2 - 120kg x 8- Increase the weight the same for the second set next session.
Set 3 - 100kg x 11 - Increase the weight the same for the third set next session.
Workout 4
Set 1 - 145kg x 5- Keep the weight the same for the first set next session.
Set 2 - 125kg x 7- Keep the weight the same for the second set next session.
Set 3 - 105kg x 10 - Increase the weight the same for the third set next session.
Workout 5
Set 1 - 145kg x 5- Keep the weight the same for the first set next session.
Set 2 - 125kg x 7- Keep the weight the same for the second set next session.
Set 3 - 105kg x 10 - Increase the weight the same for the third set next session.
Strength Progression Methods
Strength Training Progression Methods
Rep Goal Over All Sets
With this you’ll set a rep goal for over all the sets and increase the weight on one set when you’ve hit the rep goal.
Examples are,
20 reps over 3 sets
25 reps over 4 sets
30 reps over 3 sets
40 reps over 4 sets
There are loads of options you can pick depending on the exercise and goal.
In this example we'll aim for 30 reps over 3 sets,
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
You can repeat this cycle until progress slows.
I'll often spend a while at higher reps and gradually move down
Cycle 1 - 30 reps over 3 sets
Cycle 2 - 25 reps over 3 sets
Cycle 3 - 20 reps over 3 sets
Examples are,
20 reps over 3 sets
25 reps over 4 sets
30 reps over 3 sets
40 reps over 4 sets
There are loads of options you can pick depending on the exercise and goal.
In this example we'll aim for 30 reps over 3 sets,
Week 1
- 140kg x 12
- 140kg x 10
- 140kg x 8
Week 2
- 145kg x 10
- 140kg x 10
- 140kg x 8
Week 3
- 145kg x 12
- 140kg x 10
- 140kg x 8
Week 4
- 145kg x 12
- 145kg x 10
- 140kg x 8
Week 5
- 145kg x 12
- 145kg x 11
- 145kg x 9
Week 6
- 150kg x 8
- 145kg x 10
- 145kg x 9
You can repeat this cycle until progress slows.
I'll often spend a while at higher reps and gradually move down
Cycle 1 - 30 reps over 3 sets
Cycle 2 - 25 reps over 3 sets
Cycle 3 - 20 reps over 3 sets
Double Progression with Straight Sets
You'll use the same weight for all of the sets and pick a rep range of between 2-3 reps. For example, 1-3 reps, 3-5 reps, 4-6 reps, 6-8 reps and 10-12 reps. The goal will be to complete all the sets at the top of the rep range. You'll then add weight and build up again.
For example, if you wanted to do 4 sets of 6-8 reps it might look like this.
For example, if you wanted to do 4 sets of 6-8 reps it might look like this.
- Workout 1 - 140kg x 8-8-8-8. All the reps were at the top of the rep range so you'll increase the reps next workout.
- Workout 2 - 145kg x 8-8-7-6. Keep the weight the same for the next session.
- Workout 3 - 145kg x 8-8-8-6. Keep the weight the same for the next session.
- Workout 4 - 145kg x 8-8-8-8. Increase the weight the next session.
- Workout 5 - 150kg x 8-6-6-6 Keep the weight the same for the next session.
Dynamic Double Progression
This is similar to double progression, but with dynamic double progression, you'll use your performance on the previous set to decide what weight to use for the next set.
How to decide when to lower, or increase the weight.
In this example we're going to use the rep range 4-6 reps.
Workout 1
Set 1 - 100kg x 6 Keep the weight the same for the next set and increase the weight for the next session.
Set 2 - 100kg x 5 Keep the weight the same for the next set.
Set 3 - 100kg x 4 Lower the weight for the next set.
Set 4 - 95kg x 5
Workout 2
Set 1 - 105kg x 5 Keep the weight the same for the next set and keep the weight the same for the next session.
Set 2 - 105kg x 4 Lower the weight for the next set.
Set 3 - 100kg x 6
Set 4 - 100kg x 5
Workout 3
Set 1 - 105kg x 6 Keep the weight the same for the next set and increase the weight for the next session.
Set 2 - 105kg x 5 Keep the weight the same for the next set.
Set 3 - 105kg x 5 Keep the weight the same for the next set.
Set 4 - 105kg x 5
Workout 4
Set 1 - 110kg x 5 Keep the weight the same for the next set and increase the weight for the next session.
Set 2 - 110kg x 4 Lower the weight for the next set.
Set 3 - 105kg x 5 Keep the weight the same for the next set.
Set 4 - 105kg x 5
This way of using double progression will help keep each set within the rep range and the rep quality high.
How to decide when to lower, or increase the weight.
- If you get the top of the rep range on the first set you'll increase the weight next session, but keep the weight the same for the next set.
- If you were in the middle of the rep range you'll keep the weight the same for the next set.
- If you only managed the bottom of the rep range or lower you'll lower the weight for the next set.
In this example we're going to use the rep range 4-6 reps.
- If you get 6 reps or more on the first set you'll keep the same weight for the next set and add weight for the next session.
- If you get 5 reps you'll keep the weight the same for the next set.
- If you get 4 or fewer reps you'll lower the weight for the next set.
Workout 1
Set 1 - 100kg x 6 Keep the weight the same for the next set and increase the weight for the next session.
Set 2 - 100kg x 5 Keep the weight the same for the next set.
Set 3 - 100kg x 4 Lower the weight for the next set.
Set 4 - 95kg x 5
Workout 2
Set 1 - 105kg x 5 Keep the weight the same for the next set and keep the weight the same for the next session.
Set 2 - 105kg x 4 Lower the weight for the next set.
Set 3 - 100kg x 6
Set 4 - 100kg x 5
Workout 3
Set 1 - 105kg x 6 Keep the weight the same for the next set and increase the weight for the next session.
Set 2 - 105kg x 5 Keep the weight the same for the next set.
Set 3 - 105kg x 5 Keep the weight the same for the next set.
Set 4 - 105kg x 5
Workout 4
Set 1 - 110kg x 5 Keep the weight the same for the next set and increase the weight for the next session.
Set 2 - 110kg x 4 Lower the weight for the next set.
Set 3 - 105kg x 5 Keep the weight the same for the next set.
Set 4 - 105kg x 5
This way of using double progression will help keep each set within the rep range and the rep quality high.
Rest Pause Sets
Rest pause sets are 3-5 sets done with rest periods of around 15-45 seconds. You'll add weight when you hit your rep goal for the first set. II'll typically aim for 12-15 reps before increasing the weight.
For example, if I was doing 5 sets with 30 seconds rest with a rep goal of 12 reps for the first set it might look like this.
Workout 1
Set 1 - 35kg x 12
Set 2 - 35kg x 8
Set 3 - 35kg x 6
Set 4 - 35kg x 3
Set 5 - 35kg x 2
Increase the weight next session as you got 12 reps on the first set.
Workout 2
Set 1 - 40kg x 10
Set 2 - 40kg x 6
Set 3 - 40kg x 4
Set 4 - 40kg x 3
Set 5 - 40kg x 1
You'll keep the weight the same next session as you only got 10 reps on the first set.
Make sure the rep quality remains good. Sometimes people will get sloppy and cheat on the reps as they're tired. Doing rest pause isn't an excuse to do reps with bad form. When doing rest pause sets you'll notice reps will dramatically drop as you go through the sets. This is normal and to be expected.
For example, if I was doing 5 sets with 30 seconds rest with a rep goal of 12 reps for the first set it might look like this.
Workout 1
Set 1 - 35kg x 12
Set 2 - 35kg x 8
Set 3 - 35kg x 6
Set 4 - 35kg x 3
Set 5 - 35kg x 2
Increase the weight next session as you got 12 reps on the first set.
Workout 2
Set 1 - 40kg x 10
Set 2 - 40kg x 6
Set 3 - 40kg x 4
Set 4 - 40kg x 3
Set 5 - 40kg x 1
You'll keep the weight the same next session as you only got 10 reps on the first set.
Make sure the rep quality remains good. Sometimes people will get sloppy and cheat on the reps as they're tired. Doing rest pause isn't an excuse to do reps with bad form. When doing rest pause sets you'll notice reps will dramatically drop as you go through the sets. This is normal and to be expected.
Rep Goal For The First Set
Keeping the weight the same for all the sets, you'll push each set to, or very close to failure but only use the first set to decide when to add weight. I normally use this method with isolation exercises like curls where pushing each set to failure won't cause too much fatigue and I'm aiming for higher reps.
In this example the target will be to get 12 reps on the first set before adding weight.
Week 1
Set 1 - 120kg x 10
Set 2 - 120kg x 6
Set 3 - 120kg x 4
Week 2
Set 1 - 120kg x 12 (Hit the weight target so increase the weight next week.)
Set 2 - 120kg x 8
Set 3 - 120kg x 5
Week 3
Set 1 - 122.5kg x 10
Set 2 - 122.5kg x 7
Set 3 - 122.5kg x 5
Week 4
Set 1 - 122.5kg x 10
Set 2 - 122.5kg x 8
Set 3 - 122.5kg x 7
Week 4
Set 1 - 122.5kg x 12 (Hit the rep target so increase the weight for the next session)
Set 2 - 122.5kg x 8
Set 3 - 122.5kg x 6
The reps should go down each set if you're pushing the sets hard enough.
In this example the target will be to get 12 reps on the first set before adding weight.
Week 1
Set 1 - 120kg x 10
Set 2 - 120kg x 6
Set 3 - 120kg x 4
Week 2
Set 1 - 120kg x 12 (Hit the weight target so increase the weight next week.)
Set 2 - 120kg x 8
Set 3 - 120kg x 5
Week 3
Set 1 - 122.5kg x 10
Set 2 - 122.5kg x 7
Set 3 - 122.5kg x 5
Week 4
Set 1 - 122.5kg x 10
Set 2 - 122.5kg x 8
Set 3 - 122.5kg x 7
Week 4
Set 1 - 122.5kg x 12 (Hit the rep target so increase the weight for the next session)
Set 2 - 122.5kg x 8
Set 3 - 122.5kg x 6
The reps should go down each set if you're pushing the sets hard enough.
Use Good Form and Don't Rush Adding Weight
It's important with all these progression methods that you maintain good form and every rep looks the same. Don't start lifting your bum off the bench, squat a bit higher, or rush a rep in order to gain an extra rep or two. You won't be progressing faster by cheating to get extra reps and going up in weight quicker.
The last reps might be a bit slower, but form wise they should look the same as the first reps of the set.
The last reps might be a bit slower, but form wise they should look the same as the first reps of the set.
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