Copyright 2006 Marc David
Without progression, the body has no reason to adapt and
that leads to stagnant training. Which is known as the
dreaded PLEATEU.
If you aren't making gains with your current program, then
you aren't going to achieve the results you want. A big
mistake many people make is finding a program and sticking
with it even if the program isn't producing results.
"If you keep on doing what you've always done, you'll keep
on getting what you've always got." -- W. L. Bateman
A common belief is that if you just stick with the program,
results are inevitable.
Think about this...
If you aren't seeing results on a MONTHLY basis in some
capacity, it's time to change the training protocol.
99% of success comes from having a well formulated plan. A
good plan includes tracking your progress. By monitoring
your nutrition, body composition, and keeping a training
journal, you will be able to see how you are progressing or
if you are not making any progress. Keeping some type of
journal will allow you to make educated decisions on when
and if it's time to change your training load (the weight
you are lifting).
Frankly...
If you do not set specific goals, and if you do not monitor
the own progress toward those goals, then how can you
assess if you are making progress?
Your training program should always be focused on
progression to meet your overall goals. This is where
having a specific goal and timetable is important. You
don't want to just training the same way for an extended
period of time and hope for results.
But let me go back to the beginning of your question and
let's find out if there is a simple way to figure out when
to increase the weight you are using in your training
program.
Graves and Baechle developed a dynamic formula to assess
when progression is necessary called the 2-for-2 Rule.
They said that "if you can successfully complete two or
more repetitions in the last set in two consecutive
workouts for any given exercise the load should be
increased."
For example, 3 sets of 8 repetitions may be prescribed for
a particular exercise. When you can complete 2 more
repetitions (i.e. 10 reps) on the final set for 2
consecutive sessions the weight should be increased.
The International Sports and Science Association (ISSA)
recommends a load increase of 2% to 5% percent for advanced
trainees and 5% to 10% percent for new and intermediate
trainees.
But first a warning: Advanced athletes who are beyond
these guidelines will probably need to adjust the ranges as
necessary where a beginner might not. The reason for this
is the beginner has much more room from improvement than a
seasoned athlete.
Another reason for this is that a beginner has a lot of
neural transformations occurring rather than muscle
hypertrophy. Improved motor unit synchronization and the
recruitment of new motor units account for this faster rate
of progression. This is one reason that new strength
athletes will progress in strength faster than muscle size.
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Marc David is a bodybuilder and author of the, Beginner's
Guide to Fitness and Bodybuilding. You can get info on
Marc's e-book at: http://www.Beginning-Bodybuilding.com .
To get Marc's free e-zine, visit http://www.JustAskMarc.com
