Thursday Training Tip 6/16/16: Two Simple Progression Tips

In order to get results in the gym progressing either resistance or reps is important when it comes to resistance training.

However, people usually don't progress enough, try to progress to quickly or are confused on the topic in general.

Here are two tips to help you get the most out of progression. 

1. Single Rep Number:  An example of this would be 5 Sets X 5 Reps using the same resistance.  If you take 5 X 5 it equals 25 total reps.  So if you are performing the Barbell Bench Press with 185 lbs. and you complete 5, 5, 5, 5, 5 reps respectively (25 total) you get to increase the resistance.  The following week you increase the resistance to 190 lbs. and complete 5, 5, 4, 4, 3 reps (21 total) you would want to keep the weight the same the following weeks until 25 reps are completed.
2. Rep Range Number: An example of this would be 3 Sets X 10-12 Reps.  If you take 3 X 10 it equals 30 reps (This is the low range).  Multiplying 3 X 12 equals 36 (this is the high range).  If you perform a Barbell Biceps Curl with 65 lbs. and completed 15, 12, 10 reps it equals 37 total reps.  You get to increase the resistance the next time you lift.  If you did 10, 8, 6 it equals 24 reps and you used too much resistance.  In the future you may want to lower it a bit.

I hope this makes sense in your workouts in the future.

Give one of these methods a try and see how they work for you.