Only a Fraction.

Morning Ladies & Gents,

Sayings such as;

“Train insane or remain the same”

“Pain is just weakness leaving the body”

“You must confuse the body by changing it up every week”

and so on.

While these sayings have a place, they often cause people to overcomplicate things.

When it comes to training there are many opposing views and ironically they are all right because they all work but it can become very confusing. The longer I’ve been training the more inclined to the mantra of ‘less is more’ because there comes a point where you can’t keep adding large amounts of volume/intensity, it just becomes too much to handle. The result is improper recovery and a distinct lack of progress, we seem o forget that rest/recovery is the secret to making some gains, the whole ‘S.A.I.D & G.A.S*’ are often forgotten. That said, a good bit of advice for the majority of people is to try training 2-3xP/W (2-3 big lifts and 2-3 accessory movements hitting all major muscle groups/movements) while keeping a keen focus on adding a tiny amount of weight (as in half a kilo or less), just something to keep in mind.

I’m sure plenty of you know about the following types of set/rep progression:

– Single: Adding weight = 5×12
– Double: Adding reps, then weight = 5×8-12
– Triple: Adding reps, then sets, then weight 3-5×8-12

The use of fractional plates with these styles of progression is a recipe for continued progress. This is a nice simple structure that doesn’t involve in-depth knowledge of Periodisation, Concurrent Programming etc. All you need is some basic movements that you wish to progress on (If training 3xP/W I would create two workouts A/B that contain variations of the lifts and alternate them to avoid boredom but still generate the desired training effect for each muscle group), then stick with them for an extended amount of time and make slow and steady progress by moving through the set/rep progression as needed.

For example:

Press Program – 5×8 – hitting all reps and adding 0.5kg until you stall (fail to hit reps with good solid from for 2 weeks or sessions in a row), then take off 5-10% total load and start again using 5×5-8 until you once again plateau. When you hit the next road block drop the weight 5-10% and start using 3-5×5-8.

While only an example you can see the merit in this simple method.

How has your mindset for training changed over the years, how have you grown as a lifter?

*S.A.I.D – Specific Adaptations to Imposed Demands – http://www.exrx.net/ExInfo/Specificity.html

*G.A.S – General Adaptation Syndrome – http://www.humankinetics.com/…/understand-the-general-princ…

Enjoy,

Ross

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