Different ways of making progress in weight-training

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Different ways of making progress in weight-training

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Adding weight or doing more reps is the commonest way but not the only way. Sometimes it is very difficult to add another 5lbs or another rep. That's when alternatives like the following techniques come in handy.

1. Reduce rest intervals between sets - For long term progress do this gradually, e.g.,
Week 1: 2 mins, Week 2: 1 min 45 secs, Week 3: 1 min 30 secs, Week 4: 1 min 15 secs, Week 5: 1 min, and so on.

2. Add sets - Add volume for 3 weeks in a row then reduce the volume for the fourth week. Then again build the volume up for 3 weeks before taking an easier fourth week. It could look something like this for a large body part like back that is being trained once a week:
Week 1: 3x5, 3x10, 2x15, Week 2: 4x5, 4x10, 3x15, Week 3: 5x5, 5x10, 4x15, Week 4: 2x5, 2x10, 1x15. Week 1: Repeat cycle.

3. Hold the stretch or peak contracted position for longer - For an exercise like leg extensions you could hold the top position for 5 seconds each rep. For one like squats you could hold the bottom positions (thighs-to-parallel) for 5 seconds each rep. Progression would be achieved by adding 2 seconds to each rep, eventually for all sets of that exercise.

4. Increase the average weight lifted, e.g.,

Week 1: 195x10, 195x10, 195x10
Week 2: 200x10, 195x10, 195x10
Week 3: 200x10, 200x10, 195x10
Week 4: 200x10, 200x10, 200x10

5. Add partials - At the end of a tough set you are unlikely to be able to do another full rep, but you will probably be able to do a few partial repetitions. Squeeze out a few and work on increasing this number.

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Creator: LeytonStone
Category: Strength Training
Posted: 8/15/2008

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