**The lower your training volume (per exercise), the easier it is to track progress. The more volume you try to progress with, the sooner your program will stall. Likewise, the longer your sets, the sooner your program is likely to stall, whether you are trying to progress by increasing the weight or the length of each set.
What does this mean? It means that when you choose an exercise to progress on, such as pull-ups, it is considerably easier to progress—either by increasing the weight or extending your sets—if you keep your working-set volume within reason. Let me explain with an example. Suppose we want to improve our pull-ups and need to choose the training volume (rep count) on which to base our progression. If we choose 24 reps, for example, the options are: 8 x 3, 6 x 4, 5 x 5, 4 x 6, 3 x 8. Generally, 24 is a good training volume that allows plenty of scope for progression. If we choose 36 reps, the progression could look like this: 9 x 4, 7 x 5, 6 x 6, 5 x 7, 4 x 9. With a training volume of 36 reps, the risk of stalling is already considerably greater.
Likewise, the lower the training volume you try to progress with, the better your chances of increasing the weight quickly. If we compare volumes of, say, 15 and 36, you will increase the weight much more reliably and quickly with a volume of fifteen than with 36. You are also considerably less likely to stall early with a volume of 15. This assumes, of course, that you give yourself time to improve and keep your weight increases from one workout to the next reasonable rather than excessive. With a volume of fifteen, one possible progression is: 5 x 3, 4 x 4, 3 x 5 and 2 x 7.
In other words, the more sets your program (progression) contains and the longer those sets are, the smaller the weight increases you should make to your working sets or the sets prescribed by your training system from one workout to the next. If you are doing German Volume Training (10 x 10), for example, you cannot afford to add 10 kg every workout: you simply will not complete the prescribed set and rep scheme, and you will stall immediately. With 5 x 5, however, you can get away with a 10 kg increase in quite a few workouts without stalling the program.
*** What counts is the “here and now.” It is sad, but that is how it is. What I mean is that, unfortunately, nobody cares what you used to do or have done, how much weight you used for a set or what your personal records were. If you no longer have the strength to do it or cannot demonstrate it on the spot, nobody cares about your efforts and achievements. In many cases, people simply do not believe you, and that is one reason I have tried to film all my worthwhile lifts and challenges.
*** In very general terms…if the goal is hypertrophy, how we perform a set or a rep matters a great deal. Intensity in the form of weight matters too, but it is certainly not the primary consideration. If we are training to improve strength, then intensity—the weight we use—is certainly important.
*** You never stop learning…when I first heard that beginners could spend their first two or three years doing nothing but compound exercises, I thought it was nonsense. But it is actually true…compound exercises are exactly what beginners need, and even advanced trainees should build their exercise repertoire largely around them. Bodybuilders, too, need little beyond compound exercises during a mass-gaining phase.
*** Being able to feel the muscle working is very important when performing strength exercises. I would go so far as to say that learning to feel your lats working takes the longest. Even after several years of training, many people still perform lat exercises predominantly with their biceps.
*** Whether your goal is muscle mass or strength, training 3 – 4 times a week (in the gym) is quite enough to achieve either.
*** You have probably heard the half-joking saying…“Bread on the table is optional, but vodka is a must” :))). Inspired by that, I would say: “Using machines in your training is optional, but using free weights is a must!” Assuming, of course, that you are serious about your goals.
*** You can get into contest shape without aerobic training. This requires a somewhat longer preparation period than usual and a good understanding of nutrition principles. In other words…the average person should also be able to lose weight through strength training and dietary adjustments alone. Unfortunately, the latter approach fails in practice in 99.9 percent of cases. Why? Nutrition knowledge is inadequate, and the effort put into workouts leaves something to be desired. Why avoid excessive aerobic training? You will keep your muscle—that should be a good enough reason.
*** My best and most revolutionary discoveries:
The 5 x 5 training system.
The barbell hack squat, the original hack squat.
Pull-ups, and embracing them.
An overhand grip for lat exercises (keeping your thumb on top allows you to isolate your lats effectively).
The sled…sled dragging…an excellent alternative to conventional aerobic training.
Learning and recognizing just how necessary and important progression is. Understanding that, for each muscle (body part), there should be at least one exercise in which we aim to progress.
Realizing that I need to train legs twice a week to build leg mass and strength.
Timed sets.
Floor exercises—presses and triceps extensions. They are very comfortable to perform, and I also feel considerably more secure than on a bench and can use heavy weights.
Using chains for all sorts of exercises. I recommend it…it is something new, incredibly refreshing, and helps both your mind and body develop and progress. I use chains for every exercise…wherever possible.
One-arm rows with the end of a barbell are a good exercise…try them with added chains. The exercise is similar to dumbbell rows, but I enjoy it considerably more; the stability provided by the long barbell suits me. I feel this could become one of the key exercises in taking my back development to the next level.
*** Finally…set yourself challenges. Whatever they may be: 100 pull-ups (watch the episode where it was done in several sets), 200 reps on the leg press, try doing 100 squats, try 10 x 10 with different exercises, and see what weight you can complete 10 x 10 with on the squat, press or row. Make sure you periodically shock your various muscles. If you have energy to spare, try something out of the ordinary or extreme…it builds mental toughness, persistence and tolerance, and increases confidence and willpower. Test your pain limits from time to time.
…and do not forget to rest when it is time, Janar!!!
Author: Janar Rückenberg
Come and train! ArtGym
