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.

Progression in Resistance Training

You must have noticed the guys in the gym who always train hard, always train heavy, and always train the same. You may also have noticed that, no matter how long you have witnessed their training, they also always look the same.

There may be a number of reasons for lack of progress: inadequate nutrition or rest; poor timing of nutrition and supplementation; inappropriate exercises. Often lack of progress can be ascribed to poor knowledge, poor technique, and a lack of variety.

The body is a lazy organism. It is concerned with the conservation of energy and assiduously tries to cling to homeostasis, maintaining its biological state within pre-set parameters. Unless muscle fibres are stressed to the point of overload there will be no incentive for them to grow. If they are taken to the point of momentary muscular failure (or beyond, as with forced repetitions) the signal to grow is even greater (in the latter case up to 30% greater). To ensure muscular overload is progressive, leading to bigger gains, there are a number of variables that can be manipulated. For many recreational bodybuilders, however, it is always about increasing the weight at all costs.

In addition to poor exercise knowledge, poor form, and an ignorance of specificity, the other contributing factor to training plateaus is lack of variety.

If you perform the same routine week in, week out, there will come a point when you cannot increase the weight without sacrificing form. Your body will also quickly adapt to a particular way of training. If it is no longer taxed it will cease to develop.

In order to increase the intensity of a workout there are a number of variables that can be manipulated: resistance (weight), repetitions, rate (speed), rest (in between sets) and range of motion. Experiment with each of the “5 Rs”. Cut down your rest in between sets. The muscles won’t be fully recovered and will fail earlier in the next set. Move through a full range of motion (fully extend the arms at the start point of a biceps curl for example); sometimes pause along various points in the range of movement and allow the muscles to statically contract; exploit peak contraction positions; slow the movements down, control the negative. Sometimes use faster movements; sometimes work with heavy weights, but only if you can maintain good form. Experiment with high intensity techniques (rest-pause, supersets, pre and post-exhaust, negatives, static contraction etc). If you increase the intensity you may need to reduce the volume. Mike Mentzer advocated short bursts of extremely high intensity training using very heavy loads (with perfect form) and then leaving the gym to start the recovery and growth process. Dorian Yates, six times Mr Olympia, successfully exploited this type of training philosophy but there is, for the recreational bodybuilder, a caveat: Yates suffered his share of major injuries, including a detached tricep, and when Frenchman Francis Benfatto experimented with heavy training he seriously damaged his pectoral. If you use high intensity, don’t use it exclusively. Vary your training.

Don’t allow your workouts to become totally random, however. Follow a basic programme that gradually progresses resistance (consider using step loading cycles for 4-6 weeks). Intersperse your regular training with sessions of high intensity work. Don’t be afraid to modify your routine every 4-6 weeks. Listen to your body. Keep notes of how you respond to different approaches and mix your approaches. Francis Benfatto, who recently staged an incredible comeback at the Australian Grand Prix, makes the comparison between training and music:

“You don’t play with just one note of music, and we bodybuilders can’t play just with weights. We must play with technique, reps, speed, machines, dumbbells, barbells, inclines, declines, supersets, giant sets – everything. We must push our bodies with new things all the time so we can always progress.” (Flex, September 2006, p118)

With a combination of good nutrition, adequate rest, clear goals, exercise knowledge, good form and variety you will continue to make gains. Don’t be one of those people who always seem to be in the gym, always train hard, and seldom change their physiques. Think about what you want to achieve, study the most effective exercises and learn correct form (consider having a session on technique with a personal trainer who has knowledge of bodybuilding), manipulate the “5 Rs” and experiment with high intensity at intervals. Don’t worry about what everyone else is lifting. Focus on form – it’s all in the execution not the ego.