One of the easiest ways for fitness enthusiasts to get better results is to use progressive overload. An simple way to do this is the to increase reps first and weight second. Some times coaches will use one number to represent reps (i.e. 3 Sets X 10 Reps) and or ther times a rep range (i.e. 3 Sets X 10-12 Reps). This post will explain how to progress reps and resistance using the first example using an exercise like a Dumbbell Chest Press for 3 Sets X 10 Reps.
- Workout 1: 20 lbs X 10, 9, 8 Reps
- Workout 2: 20 lbs X 10, 10, 9 Reps
- Workout 3: 20 lbs X 10, 10, 10 Reps
- Workout 4: 22.5 lbs X 10, 8, 8 Reps
- Workout 5: 22.5 lbs X 10, 10, 8 Reps
- Workout 6: 22.5 lbs X 10, 10, 10 Reps
- Workout 7: 25 lbs X 9, 8, 8 Reps
In real world practice this is a simple example to use as if you can hit the required number of reps for all the sets you are doing (3 X 10 = 30 total in Workouts 3 and 6), the resistance increases. If the rep goal is not hit on the required number of sets (Workout 1 was 27 reps, Workout 2 was 29 reps, Workout 4 was 26 reps, Workout 5 was 28 reps and Workout 7 was 25 reps) the resistance stays the same.
Give it a try and see how it works for you.
Here is a great segment from Arnold Schwartzenegger in his book Arnold: The Education of a Bodybuilder. He describes his first workout below:
"I remember the first real workout I had as vividly as it were last night. I rode my bike to the gym which was eight miles from the village where I lived. I used barbells, dumbbells and machines. The guys warned me that I'd get sore, but it didn't seem to be having any effect. I thought I must be beyond that. Then after the workout, I started riding home and fell off my bike. I was so weak I couldn't make my hands hold on. I had no feeling in my legs: they were noodles. I was numb, my whole body was buzzing. I pushed the bike for a while, leaning on it. Half a mile further, I tried to ride it again, fell off again, and then just pushed it the rest of the way home. This was my first experience with weight training, and I was crazy for it."
Whenever you don't feel like working out (like when it is too cold out) or think your circumstances don't allow you to (too far to drive) this describes what training morivation really is.
These tips are from Dave Draper's book Brother Iron Sister Steel. They are keys to
Bodybuilding sucess but they applicable to most fitness goals. They are:
- Set realistic goals - short and long term.
- Plan an orderly and thorough routine to train the entire body.
- Make a commitment to stick to your program for four to six weeks to realize the changes and benefits, develop perseverance and create a habit.
- Establish enthusiasm for your training, the driving force to persevere successfully.
- Ease into the appropriate training program with a wholesome, thoughtful nutritional plan: proper foods, amounts and order of consumption.
- Be confident from the beginning that the application of these sound principles will produce desired results.
If you apply the above tips to your fitness program on a regular basis you are sure to get better results.
