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Example of Progression

Example of Progression
Example of Progression
Example of Progression:

EXAMPLE OF SIMPLE PROGRESSION:

Week          Mon           Wed            Fri
One             50 x 8        50 x 9         50 x 10
Two            50 x 11       50 x 12       55 x 8
Three          55 x 9         55 x 10       55 x 10
Four            55 x 11       55 x 12       60 x 8

In most cases, you will work your progression procedure on multiple sets of each movement. In this case, you must ultimately reach the upper guide number for reps on each set before increasing the weight and dropping the reps back to the lower guide number. In the chart below you will find a model for four weeks of progression on three sets of 8-12 repetitions in barbell bent rows.

Lee Haney (three-time Mr. Olympia) says, “The key to building massive, powerful muscles is to doggedly increase the training weights you use. But it is only good to increase training poundage if you do so in perfect form. Cheating to increase training poundage is a dead end. There is a direct correlation between the amount of weight you use with perfect biomechanics in an exercise and the mass of the muscles that move that weight. Keep this firmly in mind throughout your bodybuilding involvement, and you will ultimately develop a massive and powerful physique that will win many titles for you!”

EXAMPLE OF COMPLEX PROGRESSION:

Week          Mon           Wed                      Fri
One             60 x 8         60 x 9                   60 x 10
                   60 x 8          60 x 8                   60 x 9        
                   60 x 8          60 x 8                   60 x 8
Two            60 x 11        60 x 12                 60 x 12
                   60 x 9          60 x 11                 60 x 12
                   60 x 9          60 x 9                   60 x 11
Three          60 x 12       65 x 8                   65 x 9
                   60 x 12       65 x 8                   65 x 8
                   60 x 12       65 x 8                   65 x 8
Four            65 x 10       65 x 11                65 x 12
                   65 x 9         65 x 10                65 x 10
                   65 x 8         65 x 9                  65 x 9
Example of Progression Reviewed by Bodybuilding Gym on 03:59 Rating: 5

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