Progression

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Every training program must have progression. What is progression? All progression means is that your workout must get harder over time. Let’s say your goal is aesthetics; then to apply the progression principle to it you must be lifting heavier weight and performing higher levels of conditioning over time.

There are a variety of ways to apply this to strength training. We will use Bench Press as an example:

A: Standard Linear Progression

Workout 1: Bench 100 3 sets of 5 reps

Workout 2: Bench 105 3 sets of 5 reps

Workout 3: Bench 110 3 sets of 5 reps

Workout 4: Bench 115 3 sets of 5 reps

Workout 5: Bench 120 3 sets of 5 reps

Workout 6: Bench 125 3 sets of 5 reps

B: Standard Periodization

Workout 1: Bench 100 3 sets of 5 reps

Workout 2: Bench 115 3 sets of 3 reps

Workout 3: Bench 125 3 sets of 1 reps

Workout 4: Bench 105 3 sets of 5 reps

Workout 5: Bench 120 3 sets of 3 reps

Workout 6: Bench 130 3 sets of 1 reps

C: Undulated Periodization

Workout 1: Bench 100 5 sets of 5 reps

Workout 2: Bench 115 2 sets of 6 reps

Workout 3: Bench 125 4 sets of 2 reps

Workout 4: Bench 105 5 sets of 8 reps

Workout 5: Bench 120 2 sets of 5 reps

Workout 6: Bench 130 4 sets of 1 reps

Now we have to calculate the volume. Volume is Weight x Sets x Reps = Volume

A: Standard Linear Progression

Workout 1: Bench 100 3 sets of 5 reps = 1500

Workout 2: Bench 105 3 sets of 5 reps = 1575

Workout 3: Bench 110 3 sets of 5 reps = 1650

Workout 4: Bench 115 3 sets of 5 reps = 1725

Workout 5: Bench 120 3 sets of 5 reps = 2000

Workout 6: Bench 125 3 sets of 5 reps = 2075

B: Standard Periodization

Workout 1: Bench 100 3 sets of 5 reps = 1500

Workout 2: Bench 115 3 sets of 3 reps = 1035

Workout 3: Bench 125 3 sets of 1 reps = 375

Workout 4: Bench 105 3 sets of 5 reps = 1575

Workout 5: Bench 120 3 sets of 3 reps = 1080

Workout 6: Bench 130 3 sets of 1 reps = 390

C: Undulated Periodization

Workout 1: Bench 100 5 sets of 5 reps = 2500

Workout 2: Bench 115 2 sets of 6 reps = 1380

Workout 3: Bench 125 4 sets of 2 reps = 1000

Workout 4: Bench 105 5 sets of 8 reps = 4200

Workout 5: Bench 120 2 sets of 5 reps = 1200

Workout 6: Bench 130 4 sets of 1 reps = 520

*Notice how Example C is all over the place? You need to make sure the average is higher over time*

Now you know all about Progression and how to add it to your program.

Dedicate & Succeed,

Justin Kukla