Reason #4 – You Don’t Obsess About Progression
Want to know a magic secret? Progression, or the adding of weight over time, is the fuel that drives muscle and strength building. You could use pretty much any workout system in the world – no matter how poorly structured or devised – and if you’re adding weight to the bar, you will get bigger and stronger.
How do you progress? Simple. Push yourself during every workout for more reps, and add weight when you hit your upper rep limit for that set. If you are performing bench presses with 200 pounds and a set calls for 5 to 10 reps, add weight when you can perform 10 reps.
Remember that pesky list of trainers and authors I mentioned in the previous section? Yes, you do. They all preach progression of weight. Jim Wendler’s 5/3/1 training system has a structured system of progression that helps you rapidly build strength. Doggcrapp training (DC training), a bodybuilding workout system, requires you to push yourself on every set for more reps.
The best way to stall and limit your strength and muscle gains is by using the same weight week in and week out.
But wait, I know what you’re going to say. Somewhere along the line you’ve heard the following from a big, beefy bodybuilder: “I don’t train heavy.” Guess what…heavy is a relative term. When a mass monster states they aren’t lifting “heavy”, it means that instead of squatting 450 for 5 reps, they are squatting 375 for 12 reps.
No matter how you slice and dice it, you must get stronger to get bigger.