How To Progress! - Lesson 9
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9. Progression
While progression is one of the general training principles, it’s also considered to be a variable in program design. Progression is an essential factor for improving and avoiding plateaus, just as variation is. Progression refers to systematically increasing either training, frequency, number or difficulty of exercises, number of sets, or a change of all these factors together. The most common form of progression is the incremental addition of weight being lifted per exercise.
How to increase | 2-for-2 Rule
When is it time to increase and how would do you do it? Utilize the 2-for-2 Rule. The 2-for-2 Rule is based on the amount of goal reps designated for an exercise. If you are able to complete two more reps than the rep goal, on your last set of an exercise for two back-to-back sessions, then you can increase the load for all sets of that exercise during your next session.
Adapted from: Roger W. Earle, Ma; CSCS, *D; NSCA-CPT,*D & Thomas R. Baechle, EdD; CSCS, *D; NSCA-CPT, *D
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