The weight progression?

  • Artesin

    Posts: 482

    Aug 14, 2012 3:50 AM GMT
    I know there is a general formula that can be followed when trying to progress along a workout routine but I cant remember what it is at all. Hypothetically if youre doing a six week routine how often would you attempt to up the weight on, say a bench press, in order to keep progression going consistently in order to prevent plateaus?

    Feel like I've been lifting the same weight since High School, which is roughly four years, so Ive worked myself into a major plateau and not too sure how to get out of it if theres no logical idea to follow.
  • Jerebear

    Posts: 329

    Aug 14, 2012 4:16 AM GMT
    Personally I like HST (hypertrophy specific training) which is essentially:
    1st 2 weeks: 15 rep sets, starting at 75% 15RM, then 80%, 85%, 90%, 95% and finally your 15 rep max.
    2nd 2 weeks: 10 rep sets, starting at 75% 10RM, then 80%, and so on, until your 10 rep max
    3rd 2 weeks: 5 rep sets, doing the same thing as above, progressing in weight each workout
    4th 2 weeks: for the exercises where you can do negatives, keep progressing the weight, for others stay at the 5 rep max
    and then take a week or two off

    I love that I never get bored. I really like that I go through the whole range, from when its easy, and I'm just cranking out set after set of an easy weight, I can slow it down, really feel the active stretch, reconnect my focus to the muscles that I'm working. When I get to the later weeks and lifting heavy, this really helps me improve my technique.