قالب وردپرس درنا توس
Home / Fitness and Health / The Triple Progression System | T nation

The Triple Progression System | T nation



The Triple Progression System is one of the most effective ways to control your workout history. It is based on the principle of basic construction: First, you 'own' a certain weight by increasing the number of sets and iterations that you can do with it. After that you have the right "earned" to increase the load.

This idea makes sense intuitively, but many lifters do not seem to be aware of it when you look at their training. Let's take a closer look at the three processes to get a better feel for this great system.

The First Progression – Take Your Target Number of Sets

The first step of the triple progression is to hit a target number of work sets for each exercise. There are no exact numbers of sentences (this depends on everything, from the training goal to the time you have available for training), but let's set a working goal of 5 as our goal.

If you are doing this 3-4 work sets for a given exercise, Step 1

is to increase them to 5 sets, even if you need to reduce the weight normally used to do them.

So, if you're in your last dumbbell bench press session used 85-pound dumbbells for 4×8, next time you'll do 5 sets, even if you lose one or two reps on the last set. This could look like:

  • Set 1: 85×8
  • Set 2: 85×8
  • Set 3: 85×8
  • Set 4: 85×8
  • Set 5 : 85×7

At this point, you have completed step # 1: set a target number of working sets.

The second progression – Beat the number of repetitions

After completing the desired number of working sets, in step two, you'll need to do a predefined number of repetitions for each working set, no matter how many workouts are required , I choose 10 reps as the target for our example, and let's say you need 4 workouts to complete 5 x 10 with 85-pound dumbbells. These 4 workouts will likely look something like this:

Workout One

  • Set 1: 85×10
  • Set 2: 85×10
  • Set 3: 85×9
  • Set 4 85×8
  • Set 5: 85×7

Training two

  • Set 1: 85×10
  • Set 2: 85×10
  • Set 3: [194565008] 85×10
  • Set 4: 85×9
  • Set 5: 85×8

Training three

  • Set 1: 85×10
  • Set 2: 85×10
  • Set 3 85×10
  • Set 4: 85×10
  • Set 5: 85×9

Training 4

  • Set 1: 85×10
  • Set 2: 85×10 [Set3: 85×10
  • Set 4: 85×10
  • Set 5: 85×10

At this point, you have the first two steps of the three step ladder, stimulating some fixed ones Hypertrophy and built some improved e work ca power, not to mention to gain some self-confidence and something very important, but that is little appreciated: technical mastery.

Mastery can be defined in several ways, but you should not move on to Step 3 until you reach 5×10 with full precision and authority – Each repetition will be executed without any shortcuts, such as: By reducing the range of motion (ROM) or other technical errors.

Patience is crucial here. If you have barely gained 5 x 10 on the fourth training session with the '85s, do yourself a favor and repeat the same workout the next time, with the goal of ending it with some authority and "margin." When you have achieved this, it's time for step 3.

The Third Development – Go Harder!

Now and only now, you are increasing your weight and increasing it by the smallest possible margin. In the Dumbbell bench press, perform your next session with the 90-pound dumbbells. And as you can probably imagine, this extra weight will put you down one or two sticks in terms of repetitions. If so, your next training could look like this:

  • Set 1: 90×8
  • Set 2: 90×8
  • Set 3: 90×7
  • Set 4: 90×7
  • Set 5: 90×7

In other words, the load increase has pushed you back to step 2. Your next training goal is to get back to 5×10 in the 90s and then rinse repeat.

  Chest

Build the base and take care of the summit

I hope you've noticed something about this training method: In the early stages, you'll increase the volume of building Update your reps and sets. This promotes the increase in size and the working capacity, which form the basis for the later buildup of strength.

Threefold progression is an "organic" form of linear periodization – it constantly switches between hypertrophy and force phases over time. This ever-changing volume / intensity relationship also helps to balance the adaptive resistance to monotone stress over time.

Set Up Your Rep Target Correctly

Regarding the number of repetitions per set, this is mainly determined by the training goal: [19659056] If muscle growth or body composition is your target, use a number between 8 and 12. [19659008] If strength is your training goal, you should use between 3 and 6 repetitions per set.

Sets and Exercises [19659004] In terms of the number of workouts per exercise, I would suggest somewhere between 3 and 5, but it is generally not advisable to use an aggressive progression scheme like this for all exercises simultaneously.

Instead, choose 2-4 Primary Exercises for the Triple Progression and set everything else to "Maintenance Status", using a less structured, less aggressive format while focusing your energy on these 2-4 targeted moves. Later, you can rotate the emphasis as you like.

The system is your trainer

Through the threefold progression you become well aware of your state of recovery and you are encouraged to optimize your sleep, your diet and your stress levels and everything else that adversely affects your upcoming workout could affect.

Imagine you missed barely 5×10 on military presses at 135 pounds in your last workout. You hit 4 sets of 10 but only made 9 reps in your last set.

Now your target for your next oppressive workout is crystal clear – you just have to come a bit stronger to get 10 reps the last set, but how? This is the question that gives reason to think about what you need to do better.

In this way, the method of threefold progression becomes a kind of coach. If you made 225 for 10, 10, 10, 9 and 9 last week and reached 5×10 this week, you know your workout is working. However, without a formalized progression strategy you do not have the same level of accountability.

However, if you are interested in progress and accountability, you should consider the threefold progression. You'll be pleasantly surprised at the progress you can make as you make quantifiable progress the main goal of your training!


The best way to get stronger



7 ways to scare your body to get stronger



Source link