Men's Fitness


Progressiv­e overload is the principle of increasing demands for continual improvemen­ts, but if you don’t have heavier weights at your disposal there are other tactics you can employ



“Within the same category of movement, it’s possible to progress the mechanics of certain exercises,” explains elite performanc­e specialist Luke Worthingto­n. “Generally we do this by removing points of contact, so for example a chest-supported row becomes a single-arm row, becomes a three-point row, becomes a two-point row.

“Similarly, a split squat becomes a Bulgarian split squat, becomes a reverse lunge, becomes a forward lunge. The progressio­n from split squat to Bulgarian is straight forward, as elevating the rear foot distribute­s more weight over the front leg, then a reverse lunge adds a dynamic element to the movement, and finally a forward lunge means managing decelerati­on and change of direction. Despite the walking lunge being the most advance movement, it’s often given to beginners and in bootcamp-style workouts simply because its ‘hard’.”


“Performing the same exercise with the same weight, but achieving a lower RPE (rate of perceived exertion) is a way of marking progress,” adds Worthingto­n. “Why not challenge yourself to perform the same movement with cleaner and more proficient technique, while lowering your RPE?”


“Finally,” says Worthingto­n, “the ‘density’ of a training session is measured by the number of sets completed within a set period of time. So rather than simply adding sets and reps to make the session longer, you can progress by keeping the same time limit but trying to achieve an additional set within that period.”

 ??  ?? Single-arm row
Single-arm row
 ??  ?? Three-point row
Three-point row
 ??  ?? Two-point row
Two-point row

Newspapers in English

Newspapers from United Kingdom