Continuous Progression

[sugashane]

This is an idea I have to attempt to progress on my weights in a simple and predictable manner. Obviously no one should limit themselves if they can do more, but I believe this would be a good general guideline, especially for OMEGA's new members who will not know what kind of progressions they should make in the beginning.
In OMEGA's program, we do 5 sets (for most lifts). If you want to get stronger, than progression is the key. Heres my idea, adding weights in a peridodized fashion:
Set 5-Increase every workout
Set 4-Increase every 2 workouts
Set 3-Increase every 3 workouts
Set 2-Increase every 4 workouts
Set 1-Increase every 5 workouts

Hope this helps.

 

[stevelunny]

that's an interesting take on it. I usually try to increase the first set, maybe your thinking would yield better results for me.

S

 

[shogun7]

This is an idea I have to attempt to progress on my weights in a simple and predictable manner. Obviously no one should limit themselves if they can do more, but I believe this would be a good general guideline, especially for OMEGA's new members who will not know what kind of progressions they should make in the beginning.
In OMEGA's program, we do 5 sets (for most lifts). If you want to get stronger, than progression is the key. Heres my idea, adding weights in a peridodized fashion:
Set 5-Increase every workout
Set 4-Increase every 2 workouts
Set 3-Increase every 3 workouts
Set 2-Increase every 4 workouts
Set 1-Increase every 5 workouts

Hope this helps.

Good insight and something to strive for.

 

[OMEGA]

Its Interesting and I wont limit it since it within the same "family" or spirit of what I feel is Ideal

 

[bentoverrow]

This is an idea I have to attempt to progress on my weights in a simple and predictable manner. Obviously no one should limit themselves if they can do more, but I believe this would be a good general guideline, especially for OMEGA's new members who will not know what kind of progressions they should make in the beginning.
In OMEGA's program, we do 5 sets (for most lifts). If you want to get stronger, than progression is the key. Heres my idea, adding weights in a peridodized fashion:
Set 5-Increase every workout
Set 4-Increase every 2 workouts
Set 3-Increase every 3 workouts
Set 2-Increase every 4 workouts
Set 1-Increase every 5 workouts

Hope this helps.

seems like a kind of a laid back approach...well if it works for YOU great!

 

[sugashane]

seems like a kind of a laid back approach...well if it works for YOU great!

I just made it as a guideline for new mwmbers who didn't know what to expect. No, I was able to increase by more or more quickly, usually both. In the second sentence I said not to limit yourself if you can do more, as everyone MUST stress their body to make a cause for adaptation. But I do believe that it gives several members who are use to making goals an idea of what it MAY be. I always tried to increase the last few sets, unless I felt that I did not have perfect or near perfect form. I'd make it in my log to keep that weight for the set, and aim for perfect form with it.

Think though, if a person progressed 2.5 lbs a week on a given lift, and worked out 46 weeks (with maybe 6 weeks total of rest) they would progress 115 pounds on that given lift. Thats a massive improvement. That just shows that progression, long term goals, with short term goals within the long term goal, can REALLY add up.

 

[OMEGA]

Good points

 

[sugashane]

I just re-read my post and I do want to point out I wasn't being disrespectful to bentoverrow too. I was just stating my ideas and experiences.

 

[OMEGA]

Hey we are all on the same side

Good points and a blessing to have these discussions

PS Bent over row eats Candy Bars, just sayen

 

[shogun7]

PS Bent over row eats Candy Bars, just sayen

LOL