When it comes to weight training progression, I prefer to simply allow the same weight, sets, and reps to become easier to lift over time instead of constantly playing with my poundages and trying to add more weight. I do add more weight, but I only do this occasionally after the weights that I have been using feel substantially easier to lift. I understand that not everyone would want to train this way as most lifters prefer a scheme of continual progression if possible.
Four Steps Forward-Three Steps Back
Not long ago I saw a video of a powerlifter who I feel had an interesting approach to progression. His bench press and deadlift had been stuck with traditional training and progression methods, so he began using what he referred to as a four steps forward, three steps back approach and it worked extremely well for him. What is meant by four steps forward and three steps back? It basically consists of progressively heavier loading waves and is easiest to explain by giving an example of a bench press progression which is written below:
Four steps forward weeks 1 – 4
Week 1: 200 pounds x 5 reps
Week 2: 205 pounds x 5 reps
Week 3: 210 pounds x 5 reps
Week 4: 215 pounds x 5 reps
Drop three steps back in weight before going four steps forward for another four weeks as follows:
Week 5: 205 pounds x 5 reps
Week 5: 210 pounds x 5 reps
Week 7: 215 pounds x 5 reps
Week 8: 220 pounds x 5 reps
Drop three steps back in weight before going four steps forward for another four weeks as follows:
Week 9: 210 pounds x 5 reps
Week 10: 215 pounds x 5 reps
Week 11: 220 pounds x 5 reps
Week 12: 225 pounds x 5 reps
Start the Process with 70% of your Single Rep Max
When using the Four Steps Forward-Three Steps Back approach, you start with about 70% of your single rep max in your first workout. Use this weight for one set of five reps. Notice in the example written above that each week represents one step. This being the case, you can see that step one is 200 pounds, step two is 205 pounds, step three is 210 pounds, and step four is 215 pounds. After advancing forward for four steps (or four weeks), you will drop back three steps to 205 pounds and start a new four-week loading wave or loading cycle. Every four-week cycle is 5 pounds heavier than the previous cycle.
Only do 1 set of 5 reps Followed by a Lighter Set of 10 reps
When using this training method, you work your way up to one work-set of five reps which is then followed by a lighter set with 10 reps. Your set of 10 reps should be done with the heaviest weight that you can use for 10 reps within the context of maintaining a steady even rep pace throughout the whole set. If your rep speed starts to slow down at the end of the set, you are lifting too heavy. In contrast, if you can do more than 10 reps using a steady even rep pace, the weight is too light and you should increase the weight according to your ability to perform ten reps using a steady even rep pace.
Train Each Power Lift Four Times per Week
This is a high frequency program in which you train each of the power lifts four times per week. The same weight is used for a lift throughout a given week, but as mentioned previously, you will increase by five pounds per week for four weeks.
Start a New Cycle When Rep Speed Slows Down
Keep repeating four-week training cycles as long as you can maintain a steady-even rep pace for all five reps of your work-set. Hopefully you can make it through at least three of the progressively heavier four-week cycles before you reach the point where you cannot maintain a steady even rep pace for all five reps at the end of a cycle. When this happens, start over with weights that are five to ten pounds heavier than the weights you used when you started your very first four-week cycle.
The lifter who explained this method of progression was able to break a sticking point that had lasted a long time and ended up gaining a lot more strength over time. If you find yourself stuck, consider trying this method as it may help you to start gaining again. Best of training to you.