Two Methods of Progression
The whole idea behind strength training is to grow progressively stronger. Of course, this seems obvious, but the manner in which progress is carried out must be carefully considered. This is why the focus of this article will compare two different progression schemes; the first consisting of single variable progression in the form of increased load, and the second consisting of inverse progression.
Single Variable Progression: Increase the Load
Among those who use linear periodization, most use single variable progression by increasing the load within a block of reps. For example, if a lifter were planning out a ten-rep block for bench presses, he would do three sets of ten reps for three consecutive workouts. In this example, the first workout would be performed with 160 pounds; the second workout with 170 pounds, and the third workout with 180 pounds. This simple progression is restated below:
Day 1: Do 3 sets x 10 reps with 160 pounds
Day 2: Do 3 sets x 10 reps with 170 pounds
Day 3: Do 3 sets x 10 reps with 180 pounds
As you can see in the example above, the number of sets and reps remains the same for each workout. The progression comes in the form of added weight from week to week. This is the simple form of progression that powerlifting great, Ed Coan used. It is also utilized by those who use the Starting Strength Method (although Starting Strength is based on 5 reps per set). This method obviously works exceedingly well for many powerlifters and strength athletes.
Inverse Progression
While the single variable progression of load is one strategy, there are other strategies that can be employed; one of which is inverse progression. What is inverse progression? It simply refers to training in which at least one training variable increases, while a different training variable decreases. For example, you can utilize a strategy in which the number of sets decreases from workout to workout, while the weight increases from workout to workout. In order to make this work, you will probably need to back off more than normal on the amount of weight for your first workout in order to include more sets without overtraining. For instance, instead of doing three sets per exercise as was presented in the previous example, you would start a cycle with four sets per exercise. As you proceed from workout to workout, the weight will increase but the number of sets would be reduced to three, and then two. When progressing from more sets to less sets across workouts, the jumps in weight will probably be a little bigger from workout to workout compared to those who do the same number of sets each workout.
Example of Inverse Progression
The following is an example of inverse progression in which the number of sets decreases as the weight increases from workout to workout:
Day 1: Do 4 sets x 10 reps with 150 pounds
Day 2: Do 3 sets x 10 reps with 165 pounds
Day 3: Do 2 sets x 10 reps with 180 pounds
Consider Trying both Methods of Progression
Not all lifters are the same, some will respond better with the single variable progression strategy in which they stick with the same number of sets and reps while increasing weight across two or three workouts. Others will do better when they back off in weight in order to start off with more sets, and then decrease the number of sets while increasing the weight. The only way you can know which method works best for you, is if you try both methods for a few weeks and test your strength after trying each method
If you do better with single variable progression that is based solely on increasing the load, you can utilize a basic linear periodization program. In contrast, if you do better with inverse progression, you can set up a whole training cycle based on this type of training. The inverse strategy would apply to each block, and each block would be based on a specified amount of reps. In order to make this type of training work properly, you need to increase the weight by about 5% of your single rep max from workout to workout across a block of the same reps. Every time you increase the weight by 5%, you decrease the number of sets by one.
A Five Week Cycle Based on Inverse Progression
A five week cycle can be designed using five training blocks consisting of a ten rep block, an eight rep block, a five rep block, a three rep block, and a one rep block. Each block is based on inverse progression and lasts just one week. Three workouts are performed for each muscle group per week, which amounts to fifteen workouts across five weeks. This strategy and schedule is presented below and provides the number of sets, reps, and percentages that would be used for each exercise in each of the workouts performed. Remember, the key component to inverse progression is to decrease the number of sets as the load increases from workout to workout.
Week 1: 10 Rep Block
Day 1: 4 sets x 10 reps with 60% of your single rep max
Day 2: 3 sets x 10 reps with 65%
Day 3: 2 sets x 10 reps with 70%
Week 2: 8 Rep Block
Day 4: 4 sets x 8 reps with 65%
Day 5: 3 sets x 8 reps with 70%
Day 6: 2 sets x 8 reps with 75%
Week 3: 5 Rep Block
Day 7: 4 sets x 5 reps with 75%
Day 8: 3 sets x 5 reps with 80%
Day 9: 2 sets x 5 reps with 85%
Week 4: 3 Rep Block
Day 10: 4 sets x 3 reps with 80%
Day 11: 3 sets x 3 reps with 85%
Day 12: 2 sets x 3 reps with 90%
Week 5: 1 Rep Block
Day 13: 4 sets x 1 rep with 85%
Day 14: 3 sets x 1 rep with 90%
Day 15: 2 sets x 1 rep with 95%
Week 6:
Test your single rep max by going for a new personal record. Base the next 5 week cycle off your new single rep max for each lift.
Add in Extra Work During Week 4 and 5
When doing this program, you will find that the total number of reps per exercise will drop very low during weeks four and five. In order to compensate for this problem, there is a good chance that you will need to hit each muscle group with lighter weights and more reps after doing the sets and reps prescribed. You can accomplish this by using about 70% to 80% of your single rep max for one to two sets of six to eight reps for each muscle group.
Adjustments
The five week example can be adjusted to the number of sets that works best for you. For example, instead of starting with four sets for the first workout of each week, you can start with five sets if it works better. Then decrease to four sets for day two and three sets for day three. You can also do three sets, two sets, and one set across a week if it works better for you.
Down Ramps and Up Ramps
The inverse progression can also be referred to as a down ramp in terms of volume and an up ramp in terms of load. This is because the volume decreases throughout each week and the load increases throughout each week.
Diagnostic Training Through Comparisons
Comparing the use of single variable progression with the use of inverse progression is a form of diagnostic training that will help you to evaluate which type of training your body responds to best. I believe that comparing the results of different types of training is very important if you ever want to make an accurate determination of the type of training that works best for your body. If you are already engaged in a form of training that is leading to progress, keep doing it as there is no need to change. On the other hand, If you are not making progress, you have nothing to lose by comparing various forms of training to see which one works better.
May God bless you with the Best of training.