HOW TO MAKE CONSISTENT PROGRESS IN THE GYM.

Food for thought hear guys; just a really quick article regarding training progression and why most people do not achieve the results they want.
The top graph in the diagram depicts the progress 95% of gym goers see. After their initial gains in strength/muscularity from the body adapting to new loads (starting training) they will generally stall and fail to make any headway. They have no plan, do not track performance or variables and thus have no idea what to do to improve. They train MINDLESSLY, hopping from exercise to exercise, seeking out the pump.

The second graph shows a linear approach to training - in that progress is attempted each and every session. These guys have a plan and train hard to try and reach their goals but fail to understand that progress cannot be made continually. This works, to a point; until injuries start building up, fatigue sets in, demotivation perhaps and plateaus. This, combined with the first graph was how I trained for many years. Poor exercise form/chronic muscle tightness on key exercises as well as an inability to back down lead to plateaus and injuries.

The third chart represents the few trainers who understand patience is key to making consistent progress. Periods of intense, heavy training are followed by periods of lighter training to help the body recover and enable continued progress to be made once the intensity rises again. This can be called 'periodization' and is the best way to train for the longest without encountering injuries. Progress may be slow, but consistent. This is the phase of training I'm moving into now and I urge you to follow!

Ross Newham - Natural Aesthetics
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DREAM AND ACHIEVE

The Optimal Rep for Muscle Building.

During my last Bench Press session I did my usual working sets, steadily easing back into moderate/heavy loads. I had lightly strained my pec a couple of weeks back so I'm not quite back up to full strength levels. I finished up with 110kg for 5 reps; the speed was good but well below what I'd been doing 2-3 weeks ago. I'm startling to add more frequency of training to the bench again so it should be up to 120kg+ for 5 in 2 weeks. 

After the regular training sets, myself and my training partner for this particular session opted for some band work. We looped one side of the band around the barbell and the other around a heavy dumbell placed directly under the bar on the floor. We could then create more tension by twisting the dumbell around to create extra loops in the bands.  

We did a few sets, progressively adding more weight to the bar and extra loops to the bands. For the last set I asked my trainer partner to push down on the negative portion of the rep. So not only was the band adding more tension towards the easier half of the positive phase of movement (lockout), the negative phase of the movement was also made more difficult by the extra load.

Remember, one can handle a lot more weight during the negative phase of the lift than the positive phase; between 120-140%. It would be a waste not to incorporate 'forced negatives' into your training routine at some point, although bear in mind that they are extremely taxing so use sparingly!! 

During the positive phase of movement, the lockout is generally far easier to execute than the bottom half. By adding bands this is no longer true as the tension is increased the further the bar moves away from the chest. Added to forced Negatives this makes a brutal combination; perhaps in terms of tension, as close to optimal as your ever going to get! 

Ross - Natural Aesthetics