The rate at which we improve is dependent on the rate at which we force adaptation. Simply put, in order for us to improve we need to force our body under loads that we are not used to. We must aim for better results than our last workout otherwise we are simply not improving.
Aim to improve in 1 of 3 areas of a workout
Increase the weight
Increase the reps
Increase the training volume
These are 3 simple variables you can change in a workout in order to force adaptation.
Please take note that the best way of measuring this is by following a set tempo, for a number of reps, for a number of sets.
Tempo may be 5010, 4010 or 3010 but you have to remain consistent week by week
A simply way of doing this is through the following
Increase the Weight
Week 1: 4 sets X 10 reps @ 60kgs
Week 2: 4 sets X 10 reps @ 62.5kgs
Week 3: 4 sets X 10 reps @ 65kgs
By adding a small amount of weight week by week shows you that you have forced an increase in adaptation, a small jump of 0.5 – 2.5kgs added is the difference between 1st and 2nd place in the world of lifting
Increase the Reps
Week 1: 4 sets X 8 reps @ 60kgs
Week 2: 4 sets X 10 reps @ 60kgs
Week 3: 4 sets X 12 reps @ 60kgs
There is no increase in weight but an increase in reps, your goal is to force out an extra 2 reps per set on a weekly basis
Increasing the Training Volume
Week 1: 2 sets X 10 reps @ 60kgs
Week 2: 3 sets X 10 reps @ 60kgs
Week 3: 4 sets X 10 reps @ 60kgs
Your goal here is to maintain the same amount of reps but increase the amount of sets (Volume) performed weekly
Small gains are better than no gains, don’t get caught in being comfortable where you are. Always look to improve.
Let’s get stronger together, Article by ASP Coach George