Continuous Progression in Resistance Training

One of the difficulties facing trainers is how to ensure continuous progression. Unfortunately, it is not enough to simply follow the same training protocol for an individual. If you design a programme of resistance training and expect the client to make continual progress simply by adding more weight or more reps you, and the client, will most likely be disappointed. They may continue to make some gains but for these gains to be optimised it is important to consider a number of factors:

Time under tension: this is why it is so important to control the weight on both the concentric and eccentric paths. The amount of time a muscle is held under tension is crucial to recruiting sufficient motor units for adaptation to take place.

Load: the cumulative load for a particular muscle group should be increased either through increasing the average weight lifted or manipulating loading parameters, with drop sets for example. This will have an impact on time under tension: for example, if you are able to bicep curl 20kg for ten reps on the first set, following a rest of 3 minutes you may only be able to perform 9 reps, and then 7 or 8 on the third set. By dropping the resistance on subsequent sets the time under tension should increase.

Fibre type: depending on the client’s goals and the muscle being trained fibre type is an important factor. With the hamstrings, for example, there is a predominance of fast-twitch, type 2b fibres, which respond better to low reps (heavier weight) and a relatively fast concentric action (think of the explosive power of sprinters – who generally have superior hamstring development to body builders). The soleus, on the other hand, is predominantly composed of slow-twitch fibres and therefore responds better to higher reps.
Reduction of the myotatic response – by pausing for a second or two in the stretch position (i.e. full extension of the elbow in a biceps curl) the plyometric effect is reduced thus increasing the tension on the muscles and leading to greater hypertrophy gains.

Working from different angles – Arnold was quite right to insist upon targeting muscles from a variety of angles but it is perhaps not necessary to perform so many sets at each angle. If you are looking for complete chest development, for example, you may have decided upon 4 sets of bench press but could perform one set on progressively inclined positions rather than 4-5 sets at each position.

Manipulate rest – generally, if you are looking at maintaining strength for each set and being able to challenge the tensile strength of fast twitch (type 2a and 2b) fibres, rest intervals should be at least three minutes. However, there are gains to be made from reduced rest periods (down to 45-60 seconds), in which case there is a second hypertrophic reaction, this time through build up of metabolic by-products and occlusion of the veins. There is a corresponding growth in energy reservoirs (glycogen and phosphate creatine), and in the venous supply.

In addition, close attention needs to be paid to recovery: rest between workouts, sleep, and nutrition. These include consideration of recovery drinks with 60-80g of simple carbohydrates, 25-30g of protein, vitamin C (which not only supports the immune system but also has an anti-catabolic role), magnesium, and perhaps creatine.

These are only some of the factors affecting progress. The bottom line is that the trainer, to be effective, needs to plan for each session, or each period of training, by reviewing workout notes and paying attention to time under tension, loading, rest, and exercise selection. They should also continuously assess the client’s physical development and target lagging areas (structural assessment would be helpful at intervals).

If the client has reached a plateau in terms of strength development there should be an assessment of the primary and supporting (synergistic) musculature: a lift is only as strong as its weakest link.

Generally, a training programme should be thoroughly reviewed at the minimum six weekly. It is no good simply plugging away at the same tired old routine hoping to eke out minuscule gains. The results are likely to be despondence, over training, and too great an identification with Sisyphus of classical mythology.

Heavier Isn't Always Better

Generally the recreational bodybuilders who seem to have reached a plateau in their development adhere to a decidedly myopic training philosophy: increase the resistance, but keep everything else the same. Good form is often sacrificed at the expense of more weight. The result has been the evolution of some rather bizarre lifting techniques: how many times have you witnessed the ectomorphic novice trying to swell his biceps by holding a barbell with elbows flexed, swaying back and forth from the waist before throwing the weights down with a mighty crash and then striding off to admire the supposed growth in the mirror. Lateral raises are the funniest exercise performed poorly. Determined to keep pace with the big boys, the over-zealous bodybuilder extends the prescribed slight elbow bend to a full ninety degrees (thus reducing the lever length and the comparative resistance), and then proceeds to flick the dumb bells up to shoulder height with a complex multi-joint movement focused chiefly on the lower back and wrists.

In such cases the target muscle gets off rather lightly whilst there is an unintentional, and largely ineffective, working of the lower back and forearms. The risk of injury is high and the likelihood of muscular development low.

Let’s look at the bicep curl. This exercise, presumably, is meant to stimulate growth of the biceps/brachialis muscles. To effectively target a muscle it is necessary to focus on the relevant joint action. In the case of the biceps, the role of the muscle is to flex the elbow joint (not the lower back!). It is essential, therefore, to isolate this joint by fixing the elbows at the sides and keeping the wrists in line with the elbows and forearms throughout the motion (many body builders make the mistake of curling the wrists over at the top of the movement). The torso should remain upright with a neutral spine position and the shoulders down and relaxed. The abdominals should be pulled in about 25% and the knees should be soft (slightly bent).

Generally the speed should be moderate with control of the eccentric (downward) movement during which the muscle is lengthening under tension. Poliquin (1990) demonstrates that the greatest hypertrophy gains are made using a repetition range of 8-12 and a moderate resistance: it is not necessary to lift very heavy weights to develop muscle. A weight should be selected that allows the trainer to perform within the prescribed rep range so that overload is achieved at the end of the set. Weight increases should be made in small increments allowing for the retention of perfect exercise form.

The challenge for the recreational body builder is to compete not with the other people in the gym, or with Arnold Schwarzenegger or whoever one’s idol is, but to compete with oneself. The weight must fit the person and that person’s specific goal. The exercise chosen, the form, the speed, the number of sets, the rest periods must follow the law of specificity. What do you wish to achieve? What is the best exercise to achieve this? What joint actions are involved and how do you best perform the exercise? Training is not random and it is not about brute force. You must know what your goals are and how best to approach those goals by using safe and effective exercises. If you must flick your wrists and sway your back during lateral raises then you should be able to explain exactly why you are doing this.