1/2 a kilo per session = long term progression

Half a kilo each session.
 
That’s all you need to add to the main lifts.
 
Devilishly simple, some may even say dull, yet super effective.
 
It give your body plenty of time to master the weight.
 
You will not miss any reps (well, you shouldn’t if you start at the correct load).
 
Here is how it’s laid out:
 
Main lift:
 
– Working set/rep options 2×5, 3×3, 5×2
– Warm up sets are as needed
– Pick a large compound movement e.g: Squat, Press, Deadlift, Chin etc
– Rest 3-5min
 
Loading & Progression:
 
– 2x5x70%, 3x3x75%, 5x2x80%
– Add half a kilo to the main lift each session without fail, hence the low starting weights.
 
Accessory work:
 
– 1-3 lifts depending on your time available
– 2-3 sets
– 6-25 reps
– Loading will be dictated but the reps chosen
– Rest 1-2min
 
Split:
 
– Legs/Push/Pull
– Hit each every 3-5 days ideally
 
This can last for months and months and months, I’d change up the accessory lifts every 2-3 weeks to keep things interesting, however the main lifts can be milked for all they are worth as it will take 20sessions to add 10kg to the weight you’re starting at.
 
Avoid the temptation to rush.
 
That’s it.
 
Nothing fancy, however it works very well for developing strength skill, your accessory work will give you either a bolster on strength, hypertrophy, fat loss etc depending on how you plan those.
 
Enjoy,
Ross

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