Week 1 3x10 @70%
Week 2 3x12 65%
Week 3 3x15 60%
Week 4 3x5 80%
Then start over but add 1 set so everything would go to 4 sets and the following month 5 sets then start over but adding weight . Been working out for a couple years and main goal is size only. I am at the point where I can't add weight every week, I would rather add volume in sets, reps, and shorter rest periods
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Thread: How does this progression look
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11-29-2016, 08:17 PM #1
How does this progression look
Last edited by Adi2008; 11-29-2016 at 08:29 PM.
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11-29-2016, 08:59 PM #2
- Join Date: Aug 2008
- Location: New York, United States
- Age: 29
- Posts: 53
- Rep Power: 234
It would make more sense if you progressed like this
Week 1 : 3x15 60%
Week 2 : 3x12 65%
Week 3 : 3x10 70%
Week 4 : 3x8 75%
Month 2 do 4 sets. Month 3 do 5 sets, but add in extra week where you increase the intensity to 80% and decrease the reps to 5 and do a rep max set, plug it into a calculator to see your estimated 1RM.
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11-30-2016, 02:53 AM #3
Ur progression doesnt really make sense.
You could do wave loading:
Week1: 3x12
Week2: 3x10
Week3: 3x8
Week4: 3x12
Intensity goes up until you reach 3x8 then u add more weight than the previous mesocycle.Basic Football / Sports Training Guide:
http://forum.bodybuilding.com/showthread.php?t=172545001
Train smart.
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11-30-2016, 04:51 AM #4
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11-30-2016, 05:46 AM #5
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11-30-2016, 06:07 AM #6
Watch this for clarification. Better watch the entire series:
https://www.youtube.com/watch?v=OWmc...eUwogGmIRq9XDWBasic Football / Sports Training Guide:
http://forum.bodybuilding.com/showthread.php?t=172545001
Train smart.
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11-30-2016, 07:59 AM #7
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11-30-2016, 04:34 PM #8
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11-30-2016, 05:34 PM #9
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11-30-2016, 05:44 PM #10
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11-30-2016, 06:03 PM #11
No two of my workouts are exactly the same. Ofcourse I have staple exercises that I always do for the most part but I don't ever do the exact same thing.. one week I might do mostly cables for back next I might do mostly hammer strength next week I might do a bit of both.. one week I might do lots of drop sets next week I might superset everything(just some examples).. just depends how I feel.. go with the flow..but I also train high volume 6 days a week. Just what I prefer
Last edited by naturallysavaGe; 11-30-2016 at 06:09 PM.
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11-30-2016, 06:07 PM #12
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11-30-2016, 06:18 PM #13
I don't count none of that I just go with the flow bro.. if I'm feeling great feeling strong I'ma take advantage of that.. just go til I've had enough. Ofcourse you're gonna have your good days and your bad days so when you're feeling good make the most of it. I might do 10 sets of bench one day just cause I'm feeling it then go on to do few sets of incline dumbbells then few sets of all different angles with the cables. I usually go into the gym with an idea of what I want to do or accomplish but the rest is just freestyle.
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11-30-2016, 06:25 PM #14
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11-30-2016, 06:35 PM #15
Exactly there's no need to over complicate it and that's most people's problem and it can take the love and enjoyment out of it.. but yea just listen to your body. If you're feeling strong roll with it.. Go as heavy as you want push it to the limit. Get a spot and test your 1RM.. if you ain't feeling that strong and just wanna get a pump going do moderate weights and high reps do some drop sets , pyramid sets whatever you're feeling.
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11-30-2016, 06:45 PM #16
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11-30-2016, 07:01 PM #17
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