Lift heavier to grow. Indefinitely?
Do you add a 10-pounder to each side of the bar after every set (since you were like 16) and then holler "Hey bud, spot me"?
Then it's time to consider some new ways to step up your workout.
The Path To Gainsville
The vast majority of people use a single variable to progress in their weight training – load lifted. there's nothing wrong with that, but eventually, you reach a ceiling when you simply can't add more
Weight to an exercise endlessly.
in a training program, we have exercise order, exercise
selection, sets, reps, tempo, rest period and load. here's a small
sample workout below. let's go over three progression methods and see how each changes the workout.
Sample Workout
1A) SQUAT – 3 SETS OF 6 REPS (3X6) WITH 90 SECONDS REST, USING
200 POUNDS
1B) DUMBBELL BENCH PRESS – 3X6 WITH 90 SECONDS REST, USING 50
POUNDS
WORKOUT VOLUME (SETS X REPS X WEIGHT): SQUAT 3600 POUNDS.
DUMBBELL BENCH PRESS 1800 POUNDS. TOTAL 5400 POUNDS.
ASSUMING EACH SET TAKES A MINUTE, THE WORKOUT IS DONE IN 15
MINUTES.
NOW MOST LIFTERS WOULD JUST INCREASE THE LOAD EACH WEEK. BUT INSTEAD, WE COULD ADD AN ADDITIONAL REP NEXT WORKOUT. OR ADD AN ADDITIONALSET. OR MAYBE WE CUT THE REST PERIOD DOWN, AND WITH THE EXTRA TIME WE CAN ADD MORE EXERCISES OR EVEN BACK-OFF SETS.
OPTION #1: ADD REPS
ADD ONE REP TO EACH SET OF EACH EXERCISE.
1A) SQUAT – 3X7 WITH 90 SECONDS REST, USING 200
POUNDS
1B) DUMBBELL BENCH PRESS – 3X7 WITH 90 SECONDS REST, USING 50
POUNDS
WORKOUT VOLUME: SQUAT 4200 POUNDS. DUMBBELL BENCH PRESS 2100
POUNDS. TOTAL 6300 POUNDS.
OPTION #2: ADD SETS
ADD ONE SET TO EACH EXERCISE.
1A) SQUAT – 4X6 WITH 90 SECONDS REST, USING 200
POUNDS
1B) DUMBBELL BENCH PRESS – 4X6 WITH 90 SECONDS REST, USING 50
POUNDS
WORKOUT VOLUME: SQUAT 4800 POUNDS. DUMBBELL BENCH PRESS 2400
POUNDS. TOTAL 7200 POUNDS.
OPTION #3: REDUCE REST PERIODS
THE REST BETWEEN EACH SET.
1A) SQUAT – 3X6 WITH 75 SECONDS REST, USING 200
POUNDS
1B) DUMBBELL BENCH PRESS – 3X6 WITH 75 SECONDS REST, USING 50
POUNDS
WORKOUT VOLUME: SQUAT 3600 POUNDS. DUMBBELL BENCH PRESS 1800
POUNDS. TOTAL 5400 POUNDS.
ASSUMING EACH SET TAKES A MINUTE, THE WORKOUT IS NOW DONE IN
13.5 MINUTES.
LET'S PUT IT ALL TOGETHER
WEEK ONE: WORKOUT AS DESCRIBED. 3X6 WITH 90 SECONDS
REST.
WEEK TWO: INCREASE THE REPS ON EACH SET BY ONE. 3X7 WITH 90
SECONDS REST.
WEEK THREE: MAINTAIN THE REPS, ADD ONE SET PER EXERCISE. 4X7
WITH 90 SECONDS REST.
WEEK FOUR: REDUCE EACH REST PERIOD BY 15 SECONDS PER SET. 4X7
WITH 75 SECONDS REST.
THIS WILL TAKE US FROM WEEK ONE'S TOTAL VOLUME OF 5400 POUNDS IN
15 MINUTES TO A TOTAL VOLUME OF 8400 POUNDS IN 18 MINUTES, WITH AN
INCREASE IN WORKOUT DENSITY FROM DOING THOSE TWO EXTRA SETS. THAT'S
55% MORE WORK IN ONLY THREE MORE MINUTES, OR OVER 100 POUNDS OF
Additional work per minute training. Yes, this is a ginormous progression.
This is a huge increase in the total work done without having to add a single pound to the bar. So even if you're in a situation where your home gym doesn't have any extra weight, you can still make great progress. I haven't even changed exercise order, exercise selection, rep tempo, or load, yet I still managed to create a much more challenging workout.
Effective Ways Other Than Weightlifting to Grow Indefinitely
Weightlifting is the most effective tool to grow muscles and reach bodybuilding goals fast. However, relying solely on it might not lead to desired or indefinite growth. The reason is that each individual has a specific limit and the growth process slows down after reaching the genetic potential.Therefore, considering some other aspects that can greatly impact the muscles’ growth is also essential to achieve the desired output.
Let's take a look at factors apart from weightlifting to grow quickly and smoothly.
Nutrition
Nutrition plays a key role in the body's transformation process because it impacts the metabolic reaction rate of individuals. Therefore, make sure to consume essential proteins, carbohydrates, vitamins, and nutrients that can promote muscle growth and recovery.You can ask to use essential amino acids in the form of supplements to enhance your strength and performance. Don't forget to keep yourself hydrated.
Flexibility and mobility
Considering stretching, Yuga, or mobility exercises can also help you reach your growth goals without experiencing severe injuries and joint pain. These exercises help muscles to function smoothly and optimally which results in improved performance and better bone health.Versatility
Weightlifting alone is not enough to reach desired goals. Therefore, incorporating various exercises, workouts, and training styles is also an effective way to grow smoothly and swiftly. They challenge your muscles differently and promote growth.Rest and Recovery
Adequate rest or sleep and adopting recovery techniques such as stretching, foam rolling, massages, and hydration is a smart strategy for building strong and large muscles. Sleeping 7-9 hours each night also greatly aids in muscle recovery.The Actual Take-Home Message
You should now clearly see the benefits of implementing different methods of progression rather than just increasing load all the time (not to mention that going this route forever is a mere pipe dream). The key to progress is -overload- and there are different ways of getting there. just make sure you're moving forward every step of the way.
