Progressing from one workout to the next is what you should strive for in the gym, however, many stay with what’s comfortable, such as constantly using the same weight or always doing the same sets/reps. Part of my personal training in Sandycove is always looking for a progression with my clients.
The progressive overload principle states that in order to make progress—more strength, bigger muscles, or a more efficient energy system—your body and muscles need to be continually challenged with a new stimulating training method.
Incorporate my personal training in Sandycove progression methods to ensure you’re always advancing toward your health and fitness goals.
Progress Your Reps
When progressing your reps, add one rep to each set whilst keeping your weight and rest periods identical.
Progress Your Sets
When progressing your sets, add one set to your total while keeping your weight and rest periods identical.
Decrease Your Rest
When decreasing your rest between sets, try to keep your weight and set/rep scheme the same. This will increase the difficulty of your exercise as you’re challenging your body to recover quicker.
This is an uncommon progression method but can work very well for conditioning type workouts. Make sure you keep your form and attempt to complete the set faster, using the same weight as your previous workout. Don’t lose your form for the sake of speed!
Progress Your Weights
The most common method of progressing from one workout to the next is to progress the weight, which doesn’t stop lots of trainees doing it incorrectly. Usually the problem isn’t the eagerness to move more weight, it’s that their form isn’t dialled in from the start.
For successful results and a lower injury risk, it’s better to perform a full range of motion reps with a lighter load, rather than performing heavier loads with half sloppy reps. Half reps are great and have their place, but make sure you have correct form with the full range version before moving on.
Get in touch today to see how personal training with us in Sandycove can help you achieve the results you are looking for.