#127 - PROGRESSION - SOLO PODCAST PROGRESSION: THE BREAKDOWN

There are many forms when it comes to progression but the fact is that every single person focuses on progress via increasing weight on the bar. Now vitally to progress we must increase overall volume or total volume, over time to make the all important strength and size gains. However that is not always by adding weight to the bar. If this were the case we would all be lifting enormous numbers like deadlifting thousands of kg and curling hundreds. Clearly then, as you may have found out; its not possible to add weight to your exercises each week especially when your out of the beginner stages of lifting. We must have a smarter approach and train more intelligently to avoid injury and keep progressing. To do this, we must recognise progression for its entirety. It comes in many forms but without delving into every type and making this too long winded, these are the main key elements that fundamentally make up successful progressions.

WEIGHT

Yes we may as well start with the most obvious increasing weight over time on the bar indeed increases over all volume.

REPS

More reps of course is another great way of adding volume as the more reps you do the more volume you accumulate

SETS

Adding sets to your regime is another sure-fire way to increase total volume lifted especially when you can’t do more reps with a given weight/load.

FORM

Now the less obvious progressions most do not recognise as progression, increased quality in form from last week even with the same weight is progress as you are increasing skill acquisition.

REST

As time goes the ability to have less rest in between sets and still lift the same load if not more with as good form is progress in fitness of all your major energy systems.

RECOVERY

Managing recovery and increased recovery over time after each session and training block is a sign of progress as you now have the ability to recover from more volume, which is a progression in neuromuscular adaptations.

THE BOTTOM LINE

These elements are all forms of progression in their own right and should not be overlooked. When you can’t progress in weight it doesn’t mean you didn’t progress. If you are dedicated enough there will come a time when you reach an advanced level where you won’t always be able to add weight to the bar as frequently as you do now.At the end of the day your focus to making progress is via increasing total volume overtime. This is a concept I wish I understood properly when I first started training. Online Coaching - Custom TRAINING & NUTRITION Programs: https://www.fearlesstrainingunited.com/ VIP COACHING: https://alexconnor.com.au/apply/ Coaching/Business Inquiries: alex@fearlesstraining.org https://alexconnor.com.au/ Subscribe & Follow along for more: » Subscribe: https://bit.ly/FearlessChannel » Facebook: https://www.facebook.com/groups/227661021434383 » Instagram: https://instagram.com/Fearless_Training_ » ROAR Podcast: https://bit.ly/FTRoar