1) Pick exercises that "easy" to progress
One of the things that makes exercises such as squats and deadlifts so effective is that while they can be brutally hard, they are relatively easy to progress. For example, beginners can start with a comfortable weight on the deadlift, add 5 pounds a training session for months. This adds up to some rapid progress. The deadlift has a huge progression ceiling and you will reach your goals long before you tap out your genetic potential with the deadlift. Smaller exercises such as side dumbbell raises do not have this high progression ceiling.
2) Get some micro plates
A great addition to your training bag |
3) Use adjustable dumbbells
4) Get some magnetic plates
Another helpful addition for coaxing weights up is a magnetic weight such as Plate Mate 5/8 lb Microload Donut Pair
or PlateMate Micro Loading 1.25 Pound Donut Weight Plate - 1 Pair. These plates stick to metal dumbbells, plates or cable stacks to allow those small weight increases.
5) Add plates or magnets on to cable stacks
Cable stacks are also problematic for weight increases as they often go up by 10 pounds at a time. A simple way to progress at a slower, more sustainable pace is to grab another pin and use it to add a small 2.5 or 5 pound weight plate to the cable stack. Note: do not add the weight to the main pin that is holding the rest of the weight up.
![]() |
Note the pin mid-way down the stack - this one holds the weight while the other pin holds the additional weight |
6) Use a rep range
At times you may not have access to any of the above options. In this case, another helpful method can be to give yourself a rep range for progression. For example, instead of having 5 reps on your program, you could use a range of 4-6 reps. Use a weight that allows you to get at least 4 reps. Work on progressing your reps up until you can do 6 reps. Then, next training session, increase the weight and start at 4 reps again.
Important Note
Now, this simple method of coaxing the weight up will not last forever. If it did 800 pound raw bench presses would be the norm in most gyms. However, many people mistakenly jump around from one exercise to the next more move into more advanced programming strategies long before they are needed. Milk the simple progressions while you can and then move onto the more advanced stuff.
Practical application steps
- Be sure you have a very specific goal
- Select the best exercises to get you to your goal
- Check your ego at the door ad start at a comfortable weight so you can have some gaining momentum
- Keep a detailed training log
- Use the above methods to gradually increase the weight
- Be patient
- Celebrate new PR's (personal records)
- Enjoy the satisfaction that each training session is taking you one step closer to your goal!
This blog aware me about different programs which can become very useful for our friends and kids. Few websites provide combined courses and few of the are separately for single subject. Glad to get this information. Wall Mounted Squat Rack
ReplyDeleteI am happy to this blog site giving one-of-a-kind and also useful knowledge concerning this topic. Mma Training
ReplyDelete