Resistance training programs rely on progression -- a gradual increase in training intensity -- for continual fitness gains. Safe and effective progression requires manipulation of multiple exercise variables. In addition, implementation of progression should occur soon enough to further adaptation, but not so quickly as to cause exercise burnout or injury. Understanding proper progression enables smart program design.
Overload Principle
Muscles must be exposed to a stimulus greater than normally accustomed to for improvement to occur, as stated by the American College of Sports Medicine. Novice weightlifters accomplish overload with lower training intensities than experienced individuals. Therefore, as your body adapts to a given training stimulus you must modify your program for continual overload.
Training Variables
Training variables include exercise frequency, load lifted, and amount of sets and repetitions performed. Although ACSM advises against increasing all variables at once, you can increase intensity by performing additional sets or reps, adding to load lifted or weightlifting more frequently. Successful weightlifters refrain from repeatedly performing identical routines. In addition, you can contribute to overload by learning new forms of similar exercises, or switching between free-weight and machine-based exercises.
Load Progression Guidelines
The National Strength and Conditioning Association suggest the two-for-two rule when implementing load increases. Lifting load should be increased when you can perform two or more repetitions over your assigned rep goal, in the final set, during two consecutive workouts. A less precise strategy requires load increases when a once-difficult load becomes easy for a given exercise. In either case, increases of 2 to 10 percent of original load should be implemented -- lower percentages for upper-body exercises and greater percentages for lower-body exercises, as suggested by the NSCA.
Detraining vs. Maintenance
Surpassing your overload threshold ensures an adaptation-producing stimulus. Alternatively, you can maintain your current fitness level and muscle mass by continuing exercise intensity just at your overload threshold. Usually, training plateaus, or periods of improvement stagnation, result from overload-lacking programs. In addition, detraining, or decreased fitness, occurs when your training intensity falls below a maintenance level.
Safety Considerations
Safe use of progression includes adequate rest periods. In fact, inadequate recovery promotes muscle injury, decreased adaptation and impaired exercise performance. Regardless of training status, worked muscles require 24 to 48 hours of rest between weightlifting bouts, as suggested by the NSCA. Consult a doctor before starting a resistance training program.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
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