3x6-8 med naturlig progression vil være oplagt.
Evt progression efter følgende metode.
The Method of Progression
As with any intelligent weight training program, the most important aspect of all is progression. The Muscle Building Workout Routine is no different.
So, here’s how I recommend you progress.
For each exercise, I have prescribed a number of sets to do. You may have noticed that I also prescribed a range of reps for each exercise (6-8, 8-10 or 10-12) rather than one exact number.
What this means is, when you are capable of doing all of your prescribed sets for somewhere within that prescribed rep range, that’s when you increase the weight by the smallest possible increment the next time you do that exercise.
If you are unable to reach the set and rep range with a given weight, then your goal is to simply get additional reps in each of your sets until you reach that prescribed set and rep goal.
Still confused? Here’s a full example of exactly what I mean…
An Example Of How To Progress
For the bench press in the Upper Body A workout, I prescribed 3 sets of 6-8 reps. Now, let’s pretend you currently bench press 100lbs. Your workout may look like this:
•Set #1: 100lbs – 8 reps
•Set #2: 100lbs – 7 reps
•Set #3: 100lbs – 6 reps
In this example, you have successfully reached the prescribed 3 sets of 6-8 reps with whatever weight you were using (100lbs in this example). Congrats. You were able to do between 6 and 8 reps in all of the 3 sets.
This means that the next time you do this Upper Body A workout, you should increase the weight you lift on the bench press by the smallest increment possible (usually 5lbs). This means next time your workout may look like this:
•Set #1: 105lbs – 7 reps
•Set #2: 105lbs – 6 reps
•Set #3: 105lbs – 5 reps
In this example, you increased your bench press by 5lbs. This is good and means progressive overload has occurred. However, in this example you failed to get all 3 sets in the 6-8 rep range.
Don’t feel bad, it’s perfectly normal and expected to happen. It just means that during your next Upper Body A workout, your goal is to increase in reps instead of weight. So, the next time you bench press it may go like this:
•Set #1: 105lbs – 8 reps
•Set #2: 105lbs – 7 reps
•Set #3: 105lbs – 6 reps
In this example, you were able to successfully add an additional rep to all of your sets. Congrats, progressive overload has occurred once again.
This also means that all of your sets are now in the 6-8 rep range, and this means you can go up to 110lbs the next Upper Body A workout. It may go something like this:
•Set #1: 110lbs – 7 reps
•Set #2: 110lbs – 5 reps
•Set #3: 110lbs – 4 reps
In this example, more progressive overload has occurred as you have gone up 5lbs on your bench press. However, you’ll notice that the second and third sets are below your prescribed 6-8 rep range. As you just learned, this is perfectly normal. It just means your goal next time is to try to get additional reps.
So, let’s say next time comes around and you get reps of 7, 6, 5. Good job, more progressive overload has been made.
Then, the next workout comes along and you get 8, 6, 5. Congrats again.
And then the next workout comes along and you get 8, 7, 6 or 8, 7, 7 or 8, 6, 6, or 8, 8, 7 or 8, 8, 8 or anything similar.
Perfect… all 3 sets are now within the prescribed 6-8 rep range. You’d then go to 115lbs the next time and repeat this whole process all over again.
Basically, as long as your first set reaches the top end of the prescribed rep range (8 in this example) and the other sets are anywhere within the range, you should increase the weight being lifted by the smallest possible increment the next time you do that exercise.
And, just in case it needs to be said, this is EXACTLY how you should progress with every exercise and every prescribed set and rep goal. Whether it’s 3 sets of 6-8, 3 sets of 8-10, 2 sets of 10-12 or whatever else.
The process of progression should happen just like the above example, with the only difference being that you’d be going for a different set and rep range goal for different exercises.
I will also mention that you will have workouts where you are unable to progress on certain exercises, but are able to progress on others. You’ll also have workouts where you may not be able to progress on anything in any way. In some cases this may go on for a while with certain exercises (especially isolation).
Don’t worry about it. Don’t get pissed off. Don’t feel bad. Don’t think you had a useless workout. Don’t think you need to change anything. You don’t. This is normal.
While The Muscle Building Workout Routine is designed to build muscle mass as fast as possible, it’s still a slow, gradual process. If we could all add 10lbs to every exercise every workout, we’d all be lifting thousands of pounds by now. It just doesn’t work like that.
All you need to do is make it your goal to make some form of progression take place on every exercise as often as you can (while still using perfect form, of course). Whether it’s as little as 1 extra rep in 1 set or as much as 5 more pounds on every set, it’s all progression just the same.
As long as you are doing this and are gradually progressing in some way over time, the progressive overload principle will be in effect and the results you want will follow.
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