Progression is the key!
Ok I needed to yell that because I’m so tired of seeing debates online of high vs low reps. Truth be told, there’s only one way to actually get gains in the gym and that’s through progression every workout week after week and month after month. Sadly, you can only add so much weight on the bar. There comes a time when it stop and you need to do different work to get different results.
Progression Method One: Do More Reps
This is a simple one that everyone known but it also gets screwed up often. Just doing more reps doesn’t cut it. People think that they can do 12 reps one day then 15 the next and that’s progression. It isn’t. Here’s what a rep progression looks like
Workout 1: Flat dumbbell chest press 12 reps x 90 pounds
Workout 1 2 weeks later: Flat dumbbell chest press 13 reps x 90 pounds.
That’s how you get bigger and stronger.
Progression Method Two: Do More Sets
By routinely adding sets every other week you build up your tolerance to an increased workout and evenly distribute the stress across your various workouts.
Workout 1: Total volume (sets+reps)= 20 sets
Workout 2: Total volume (sets+reps)=22 sets
Workout 3: Total volume (sets+reps)=23 sets
Workout 4: Total volume (sets + reps)=17 sets
Progression Method Three: Rest Less
Just knock off 5 seconds every third workout. It won’t seem like much at the beginning but trust me, you’ll feel it.
So here’s how we put it all together
Workout 1: Perform a normal workout session.
Workout 2: Increase your sets by 1-2 sets.
Workout 3: Keep your workout 1 set longer but decrease your rest between every set by 5 seconds
Workout 4: Perform the same workout as Workout 1 but add an extra rep to every set with the same weight from workout 1
Remember, if you progress, you grow.