Steve Reeves, sadly deceased, was an icon from what was the
start of the Golden Era of Bodybuilding. A former Mr America (1947), Mr World
(1948) and Mr Universe (1950) achieved a physique which is still popularised by
bodybuilding fans today.
The basic principle behind progressive training is to try
and increase the amount of weight lifted and the amount of reps over the
required number of sets. Many trainers use this method at present, building up
the weight lifted over a number of sets to a final set which was near their
maximal lift.
Mr Reeves' individual take on progressive training was to
start each movement with a weight that was close to his maximum for a number of
reps and reduce the weight each set afterwards completing as many reps as
possible. This method would be used throughout the workout with each exercise.
I started off bodybuilding in my teenage years using this
method of training through instinct and whilst reading some old articles
written about Steve Reeves' training, I was happy to discover this method was
used by him. Like all bodybuilding training methods, everyone has their
individual take on the method and engineer their own variation to make it their
own.
My variation on this style of progression training was
keeping close to the original method but with a small number of differences. I
would start out with a weight near my maximum, for instance six reps, and
instead of automatically dropping the weight on the next set; I would evaluate
how the first set went in terms of performance.
If the set was easily completed without a struggle to
complete that last rep(s), I would make a note to increase the weight the next
week.
If the set was completed but with a struggle and minimum
spotter assistance, I would keep the weight the same the next week until I
completed the set without assistance.
If I was unable to complete 3-4 reps and I required a lot of
spotter assistance, then I would reduce the weight the next week.
At this moment I would like to stress that an appropriate
warm-up is carried out at the start prior to embarking on the first working
set.
This evaluation is made for every set for each exercise
throughout the workout.
A note book is essential as the notes you make will be used
to determine what weight you use the next week.
Example of one exercise over a 6 week period:
Bench Press
Week 1 Week 2 Week 3
Set 1. 100kg - 6 reps (a) Set
1. 105kg - 6 reps (b) Set 1. 105kg - 6
reps (b)
Set 2. 100kg - 5 reps (c) Set
2. 95kg - 6 reps (b) Set 2. 95kg - 6
reps (a)
Set 3. 90kg - 6 reps (b) Set
3. 90kg - 6 reps (a) Set 3. 95kg - 6
reps (b)
Week 4 Week 5 Week 6
Set 1. 105kg - 6 reps (a) Set
1. 107.5kg - 6 reps (b) Set 1.
107.5kg - 6 reps (a)
Set 2. 100kg - 6 reps (b) Set
2. 105kg - 6 reps (b) Set 2. 105kg - 6
reps (b)
Set 3. 95kg - 6 reps (a) Set
3. 100kg - 6 reps (c) Set 3. 97.5kg - 6
reps (b)
(a) = Set was easy to complete, increase next week (b) = Set
was a struggle, required a little assistance, stick with next week (c) = Set
was a failure, too heavy and unable to complete without major assistance,
reduce next week.
At the start of a workout your energy and glycogen levels
are at their highest, and as you continue throughout the workout these energy
stores will deplete and the energy you are able to put into each set will
subsequently reduce. With this method of training, emphasis is placed on
ensuring you take advantage of using the energy at its highest level to create
the most stimuli for hypertrophy.
If you can easily complete a set without duress then the
assumption can be made that a level of muscular adaptation has already been
achieved and no further stimuli is therefore generated to spur new growth if
the same weight is used. By using this variation based on Steve Reeves
individual method of progressive resistance, new stimulus is created and
adaptation can be readily seen in the increase in weights lifted throughout the
coming weeks and months on every set for every exercise.
An analogy of this training method would be one of the card
game 'Blackjack': you 'stick' if the weight is good enough to keep with or you
'twist' if the weight isn't enough. Don't be afraid to 'bust out' and realise
the weight is too high; without taking the leap of faith to 'twist' you will
never know if you will be dealt with something worth sticking with. The
situation is ultimately a win-win as the next week you are dealt the exact same
cards and will know from the week previous whether to stick or twist.
Please make sure to visit and like our page in facebook for more: https://www.facebook.com/To-GYM-603113973185732/
Source: http://www.muscletalk.co.uk
Aucun commentaire:
Enregistrer un commentaire