Hey there,

Progression is a key factor in getting better results with your workouts.

I wanted to share three simple ways that I am progressing with my current weight lifting routine.

Before I share those three methods I am doing a three day per week (every other day), full body weight training workout plan that focuses on multi-joint complex exercises like deadlifts, push-presses, rows, lunges, etc.

Without further delay, here are the three methods

PROGRESSION METHOD #1. Increase Intensity of Your Lifts

This one is simple. Increase the amount of weight you lift from workout to workout. So, on Monday, the first week of a program you lift 150 pounds on a lift such as the bench press. On week two for your Monday workout you should try to increase the weight to 155 pounds.

PROGRESSION METHOD #2. Increase The # Of Reps/Set

Another simple way to progress from workout to workout is to increase the number of repetitions you complete for a given set. So let’s say Week 1 of your Wednesday training session has you set do 5 sets of 8 repetitions for each exercise in your workout. On week 2 of that same plan you would try to get 5 sets of 9 repitions. That’s an extra 5 repetitions per exercise per workout so that will put a greater training stimulus on your muscles.

PROGRESSION METHOD #3. Decrease Rest Periods Between Sets

This form of progression is great if fat loss is your goal. Here’s how this one works. Let’s say your Friday workout calls for you to do 4 sets of 15 repetitions with 60 second rest periods. On week two for your Friday workout you would decrease your rest periods to 55 seconds while keeping the weight and reps/set the same. This decrease in the rest period will make the workout more metabolically challenging on you. Week 3 you would drop it to 50 seconds, week 4 drop it to 45 seconds.

So there you have it - Three simple ways to progress with your resistance training workouts.

I hope these ideas are helpful and I hope that you use one or more of them.
Train with purpose,

Kyle Battis, NSCA-CPT, CSCS
www.SecretsOfBurningFat.com
http://www.BurnTheFat-InnerCircle.com