How basic do your Strength Training Progressions actually have to be to see results?
The real answer here is pretty damn basic. Ensuring continuous results when it comes to strength training doesn't require complicated training methods, what it does require however is adherence to structure, continuous testing, and hard work.
There's a ton of different ways out there to build strength. We've got Linear Progressions, Cluster Sets, Drop Sets, and so many more. Using these different methods can be fun, exciting, and a really nice break to the monotony of basic strength progression. But today I want to take a deeper look into the simple approach and why it will stand through the tests of time and how it will always produce the results you're looking for.
A Basic Template for Building Strength
The following format is designed to guide you through a very simple, yet very effective strength training progression for any of the 3 Big Lifts (Squat, Press, Deadlift). Let's take a closer look into what goes into the training sessions.
Max Effort Testing - DO THIS BEFORE STARTING YOUR PROGRESSION
Establish a 1 Rep Max; 15:00 Minute Time Cap
Establishing your current maximal capacity is the first step towards improving your top end strength. Without knowing what you are currently capable of you can't make appropriate decisions in terms of percentage usage, you cannot ensure the weights you use in all of the other training sessions will supply enough training volume, and you cannot accurately progress.
So if you're goal is to build a more impressive 1 Rep Max, you better start off by testing it out!
Week 1:
Day 1: Heavy Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 80% of 1RM
- Tempo: 20X1
- Rest: Rest As Needed Between Sets
Day 2: Light Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 65% of 1RM
- Tempo: 21X1
- Rest: Rest As Needed Between Sets
Day 3: Moderate Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 70% of 1RM
- Tempo: 30X1
- Rest: Rest As Needed Between Sets
Week 1 is all about accumulating volume at the lower end of the starting percentages for this progression. Here we're going to want to focus on quality repetitions, quality positions, and just putting in some solid work before things start to get harder.
Week 2:
Day 1: Heavy Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 80-85% of 1RM - Build Each Set
- Tempo: 20X1
- Rest: Rest As Needed Between Sets
Day 2: Light Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 65-70% of 1RM - Build Each Set
- Tempo: 21X1
- Rest: Rest As Needed Between Sets
Day 3: Moderate Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 70-75% of 1RM - Build Each Set
- Tempo: 30X1
- Rest: Rest As Needed Between Sets
Week 2 introduces something new to your training days. We're going to start making our work sets more challenging by increasing the load used on the bar each set, or for as many sets as possible without having to reduce the rep count performed.
Realistically, you can make very small jumps in load each set, or do multiple sets at say 70%, 72.5%, and 75% of your 1RM as an example!
Week 3:
Day 1: Heavy Effort Hypertrophy Training
- 5 Reps x 1 Set/4 Reps x 1 Set/3 Reps x 1 Set/2 Reps x 1 Set/1 Rep x 1 Set
- Load: 85-95% of 1RM - Build Each Set
- Tempo: 20X1
- Rest: Rest As Needed Between Sets
Day 2: Light Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 70% of 1RM
- Tempo: 21X1
- Rest: Rest As Needed Between Sets
Day 3: Moderate Effort Hypertrophy Training
- 5 Reps x 5 Sets
- Load: 75% of 1RM
- Tempo: 30X1
- Rest: Rest As Needed Between Sets
Week 3 is arguably the most difficult week of training in this progression and that's largely due to the "Heavy Effort Hypertrophy" day. Each training day will consist of either progressively heavier loads or the top end percentage for a given priority. This is the week you'll want to get after if you plan on testing your 1RM in the subsequent training week!
Max Effort Testing - DO THIS AFTER WEEK 3
Establish a 1 Rep Max; 15:00 Minute Time Cap
The final step in this progression is to re-test your 1RM. Over the course of the individual workouts we've put in a very simple, but highly effective linear progression, and this should guide us towards a new 1RM. After testing, you can then simply take your new 1RM and adjust your percentages before repeating the process, starting back at Week 1!
How to Use This Progression
There are a few ways in which you can use this progression in your training. Ideally, you base it off your preferred way of breaking up your training over the course of the week. Here's a few samples.
1 Training Session Per Week:
You can follow this progression by performing one training session per week for the given movement you have chosen. Keep in mind, this is likely the least effective method for building top end strength because you aren't going to be getting a lot of volume in, but if you hate leg day or have limited time in the gym, this may be your best bet to keep you from hating what you're doing.
3 Training Sessions Per Week:
This would be my suggested format for following this progression. Here we're going to perform 3 specific training days for the chosen movement over the course of the week. This will make the progression much shorter in length and also allow for you to repeat the cycles and keep building strength! Here's how it would look.
Week 1:
Monday: Heavy Effort Hypertrophy Training
Wednesday: Light Effort Hypertrophy Training
Friday: Moderate Effort Hypertrophy Training
Week 2:
Monday: Heavy Effort Hypertrophy Training
Wednesday: Light Effort Hypertrophy Training
Friday: Moderate Effort Hypertrophy Training
Week 3:
Monday: Heavy Effort Hypertrophy Training
Wednesday: Light Effort Hypertrophy Training
Friday: Moderate Effort Hypertrophy Training
Week 4:
Monday: Max Effort Lift (Test)
Wednesday: Light Effort Hypertrophy Training - Start of New Progression
Friday: Moderate Effort Hypertrophy Training
It's important to note that using this method may not be as cut and dry as doing 3 weeks and then testing a new 1RM. At some point you may find that you cannot surpass a previous 1 Rep Max. This is totally normal! As we gain experience in our lifts and the "newbie gains" wear off, we need to spend more time accumulating volume at higher percentages before testing 1 Rep Maxes. If you end up in this situation check out what to do below.
Additional Volume Days:
The use of this progression with additional "Volume" days between testing 1RMs is ideal for the individual who does not like to test maximal strength frequently or for the person who needs more time accumulating volume. Let me start this by saying that there is a ton of conflict in the strength training world surrounding the amount of times per year that you should test your true 1RM. I'm going to squash this bug right now - If you are a beginner you can test your 1RM more frequently because your strength gains are going to come easier. If your more advanced, or have spent more time training then you likely need to test your 1RM less because more volume needs to be accumulated over time to drive progression.
So if you need more volume to drive progression or want to test less frequently all you have to do is add more "Volume" days between testing days. You can do this by increasing the percentages you use each subsequent training day. To save you even more reading, here's a very small example of a "Moderate Effort Hypertrophy Training Day" additional progression. And if you want to see a more in depth view of how this works, let me know in the comments and I'll write another blog post about it!
Moderate Effort Hypertrophy Training:
Week 1: 5 Reps x 5 Sets; 30X1; At 70% of 1RM; Rest as Needed Between Sets
Week 2: 5 Reps x 5 Sets; 30X1; Use Between 70-75% of 1RM; Rest as Needed Between Sets
Week 3: 5 Reps x 5 Sets; 30X1; At 72.5% of 1RM; Rest As Needed Between Sets
Week 4: 5 Reps x 5 Sets; 30X1; At 75% of 1RM; Rest As Needed Between Sets
The 3 training sessions above outline a slight bump up in weight each time you perform the training day. This will increase the total volume performed on that given day which will help drive forward progress! Obviously, if you choose this route, you would need to apply the same tactic to your "Light and Heavy Hypertrophy" Training Sessions as well.
Conclusion
To wrap this progression up I want to make it clear that progressions do not work if you do not put in the work. If you want to get stronger, there are going to be some days that are very very hard. You're going to do some work sets that push your physical limits and if you're not ok with that, then you should reconsider whether or not you actually want to get stronger.
Like I mentioned way earlier in this blog, there's a lot of different ways to build strength. Some are more optimal than others for different individuals, but when it all boils down to it, you cannot "out-optimize" hard work. So, I challenge you to try something simple, stop searching for the newest, most eye catching trend and put in the hard work instead. You're going to be much happier with the results I can guarantee it.