Daily Archives: April 17, 2018

3 is always a magic number

3 Simple tricks to easier progressive overload planning.
 
They manipulate volume, density & intensity.
 
1 – Adding reps, then sets. (Volume)
 
Weight on the bar stays the same, add a rep each session until you hit your target, then drop to the original set/rep scheme add weight and bering again.
 
Example:
 
3-5×3-5 =
 
W1- 3,3,3
W2- 4,3,3
W3- 5,3,3
W8- 5,5,5,3
W9- 5,5,5,4
All the way to 5×5, then add weight and go back to 3×3.
 
2 – Reduce rest time. (Density)
 
Start with say 3min, then take of 10-20 seconds each session (for an arbitrary example), repeat until resting 60 seconds, or perhaps less, that’s up to you. The add weight and crack the rest back up to 3min between sets.
 
Example:
 
W1 – 180seconds (3min)
W2 – 160seconds
W3 – 140seconds
W7 – 60seconds – add weight and up rest.
 
3 – Fractional Plates to 10kg. (Intensity)
 
Following classic linear progression (adding weight each session), however you add up to half a kilo each time, the reps/set/rest stay the same.
 
You would do well to keep the reps lower and the sets higher for this and hit the lift 3 times per week, aim to add 10kg then perhaps tweak the reps/set or lift variation.
 
Example:
 
W1 – S1: 80kg, S2: 80.5kg, S3: 81kg
W2 – S1: 81.5kg, S2: 82kg, S3: 82.5kg
W7 – S1: 89kg, S2: 89.5kg, S3: 90kg
Perhaps change lift variation (overhead press to incline press for example).
 
There you have it, some simper ways you can achieve progressive overload without needing a CSCS level understanding of programming.
Bonus Trick – Increasing lifting/training frequency.
Simply add an extra day of lifting on a weaker or lagging body part/movement (so 4 session a week cineast of 3 and so on), you can apply one of the above in injection with this.
 
Enjoy,
Ross

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