The Most Important Keys To Making Progress!

Hopefully my title has gotten your attention, because without this you’ll probably be spinning your wheels.

One thing I mentioned in the last post that I’d like to expand on is progression. One major mistake I often see with peoples program or plan is a failure to make progress when the opportunity is there. For example, if you’re program calls for 5 sets of 3-5 repetitions with the dead lift and your first workout looks like this:

SETS

1. 315 X 5
2. 315 X 5
3. 315 X 5
4. 315 X 5
5. 315 X 5

And now the next time you do this workout it looks like this:

SETS

1. 315 X 5
2. 315 X 5
3. 315 X 5
4. 315 X 5
5. 315 X 5

You’ve already proven that you can do 315 for 5 reps. So why are you wasting sets with the same weight without making an effort to go up in weight?

This is one reason why I write programs with some lea way built in for the reps, such as 3-5 reps and not just for 5 reps. With the above example, going up to at least 320 pounds should have been attempted. Guaranteed this pseudo person would have at the very least gotten 3 to 4 reps, which puts them within the rep ranges given (3-5). And lets say they still would’ve got 5 reps. Then the next set try going up again to 325 reps. You must continue to at least try to drive up the weight. The only real reason not to is if you can’t do it with text book form. If that’s the case, get the weight to where your mechanics are perfect. But, like I said, I see this happen a lot and form often times isn’t the issue.

Here’s another example of two training sessions I did the other day with a client.

Workout 1 Pic

Workout 2 Pic

So from looking at these two training examples you can see that:

• A1 (the first exercise) went up from the average weight being 180 up to 191.7 and the total poundage lifted going from 3240 up to 3450 pounds.
• A2 (the second exercise) went up from the average weight lifted being 173.3 up to 190 and the total poundage lifted going from 7280 up to 7600 pounds.
• C2 (Standing Rope Trap 3) was the only lift that wasn’t attempted to raise because of technique. If the weight would have been increased the mechanics of the exercise would have suffered.

Here’s a couple key take away points with training when it comes to progression through poundage lifted in no particular order of importance.

1. Once you can no longer go up in weight, you’ve adapted to the program. This is often referred to as “Rate Of Adaptation”. Some people will see this with as little as two workouts, others may be able to stay with the same program for up to six workouts. You would never know unless you’re paying attention to your numbers, which is why keeping track of your training is so important.
2. The first one to two lifts in your program are the most important to pay attention to in regards to progression with poundage. The reason being is because you’re the freshest in the beginning of your training, so the first one to two exercises will be the easiest to see progress with. This is also the reason why these first exercises need to be ones that will give you the biggest return on your investment (they should be very important lifts). So squats and incline barbell bench press would be a good choice as opposed to leg extensions and cable cross overs.
3. Once you do adapt to a workout remember that you’re adapting to the repetition ranges first and not the exercises. So if your rep range was 3-5, your new workout shouldn’t be within the same rep ranges. However, I’m not suggesting to train the same exercises. I still prefer to change them up so your angles change so you don’t develop any problems with to much work within the same motion. This can lead to problems. I’m not attempting to cause any confusion here. I just want you to be aware of the importance on changing the reps.

I will be attempting to beat the poundages that I did in workout 2 and then I’ll change the program with some higher rep work and change the exercises because after three workouts with the same program I adapt. Again, this is completely individual. You might be able to do it and see improvements longer. BUT… you’d never know that if you’re not keeping track of your workouts by writing them down.

Here’s another email I got from a client that I track everything on.

Chris, 

 ”I really think that I scored so high because of the training that we have performed and with your guidance, training and nutrition info I can only see myself getting stronger and faster.

 

I will give you my scores from my PFT in comparison to what they were during the SWAT tryouts that were held approx 6months ago. The only thing that has changed was the introduction of your training and diet techniques.

 

1.5 mile run:  In Dec. 12.00 flat, In May 11.13 finishing 4th in my heat while outweighing all others in my heat.

 

300 Meter: In Dec .52sec, In May .48 sec winning my heat and running one of the best overall times, the best time for a team member over 200lbs.

 

Bench Press: In Dec 285 for max test score, In May 300 for max test score.(weight was light)

 

Push-Ups: In Dec did 62 for max test score while fatiguing and squeezing out  each rep from about 45 on. In May performed 62 for max test score with a pause or break in repetition.

 

Sit-Ups 45: With hands locked behind head for max score. In Dec I was able to do it In May I was able to do it in about 42 sec.

 

Pull-Ups overhand from dead hang: In Dec barely got 5 In May I got 8 solid pull ups

 

Vertical Jump: In Dec I scored a 30.5 In May I Scored slightly less but feel that the may test was more accurate (old school reach and jump vs. computerized jump score).

 

In all the test results have shown a lot but the more important thing is that when I play in the police football league the athleticism that Ihave developed training with you really shows when I am running, jumping, changing direction, and continuing to do so all game when other guys are dying. At 28 years of age I feel as if I am in as good, if not better shape now than I was when playing college football and wrestling.”

Aaron Murauskas