Jan083 Ideas To Help Progress The Workouts You Do

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Most people do the same workouts day in and day out, week after week, month after month. The problem with this is that the body needs to be continuously challenged. Without this overload, the body doesn’t get stressed and in turn adapts to the exercises and fitness levels go unchanged. The key to getting results from your workouts is to progress your workouts each and every time. Here are our top 3 tips on exercise progression

 

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Method #1: Add Reps

 

Add reps to each set of each exercise. So if before you were doing 3 sets of 8 you will now do the workout below:

 

1A) Goblet Squat — 3×10

 

1B) Dumbbell shoulder  press — 3×10

 

 

 

Method #2: Add Sets

 

Add one set to each exercise. So if before you were doing 3 sets then you will now do the workout below:

 

1A) Goblet Squat — 4×8

 

1B) Dumbbell shoulder press — 4×8

 

 

 

Method #3: Reduce Rest Periods

 

Decrease the rest between each set. So if before you rested 45 seconds you will now do the workout below:

 

1A) Goblet Squat — 3×8

 

1B) Dumbbell shoulder press — 3×8

 

Rest 30 seconds between sets
An easy way to put this together could be using this formula

 

Week one: Using the above example. 3×8 for each exercise. 45 seconds between sets

 

Week two: Increase the reps on each set. 3×10 for each exercise. 45 seconds between sets

 

Week three: Keep the reps, add one set per exercise. 4×8. 45 seconds between sets

 

Week four: Reduce each rest period by 15 seconds or so. 4×8. 30 seconds between sets

 

Using different methods of progression rather than just increasing weight on the bar all the time. The key to progress is overload and there are numerous ways of doing this. Just make sure the aim is to be moving forward and not backward!