Always Try to Be a Bit Better

Always Try to Be a Bit Better – This applies to any training goal. Strive to do a little bit better than last time. This doesn’t necessarily mean lifting more weight, though. There are many ways to progress:

• Add more weight while using the same reps as before.

• Add more weight while lowering the reps per set, but keep the same total number of reps per exercise. For example, if you do 3 x 8, you did 24 reps. Now do 4 x 6 or 6 x 4. That’s still 24 reps, just heavier.

• Do more reps per set while using the same weight as before.

• Do more total reps for an exercise while using the same weight as before. This could mean adding reps on the first set or two only or doing more sets of the exercise.

• Keep sets, reps, and weight the same while reducing rest intervals.

• Add an intensification method to a few sets, like drop sets or rest/pause.

• Improve your focus during your sets and feel the muscles better.

• Improve your lifting technique.

• Switch to a more demanding exercise, like going from a leg press to a squat.

• Slow down the eccentric (negative) while using the same weight and reps as before.

• Do the concentric (lifting part of the rep) with more speed/acceleration while using the same technique and weight.

You probably won’t be able to progress at every workout. And you probably won’t be able to progress on all of your exercises simultaneously. The key is that you do whatever you can to become a bit better. That can mean resting too. It can mean deloading for a week or adding some extra days of rest. It can mean taking some exercises OUT of your program. Do whatever you need to do better (not more).