Systematic progression is one of the keys to experiencing sustained progress in weight training. This is especially true if you have been lifting for a year or more. In the early stages of training, you may find it easy to simply push yourself to do more reps, which signals you to add more weight to keep on breaking personal records.
A Method For Systematic Progression
Unfortunately, the day comes when you keep on pushing hard, but you can’t seem to add more reps or weight. When that happens, you may find it necessary to incorporate systematic progression into your training. The idea is to find a form of systematic progression that makes it as easy as possible to keep progressing in small steps. One of the ways to do this is to use mini-sets and cluster sets.
If you break your training down into small segments, it allows you to add a little to each segment, one at a time, instead of trying to add to big chunks of your workout. This is why mini-sets and cluster sets provide you with an easy form of progression.
Defining Mini-Sets and Cluster-Sets
Mini-sets are small sets that combine to form a larger set called a cluster set. In the example of progression given in this article, each mini-set will consist of three to four reps, and four mini-sets will combine to form one cluster set. Rest 15 seconds between mini-sets until you have completed a cluster set consisting of four mini-sets. After completing a cluster set, rest three to five minutes before doing another cluster set of the same exercise, or for the same muscle group. The mini-sets should be performed with about 70% of your single rep max. This is the amount of weight that you can perform for 10 to 12 reps when pushing for max reps to failure. This method can be used with any exercise, although you may find it a little awkward for exercises like barbell back squats because of the amount of work it takes to un-rack and re-rack the weight.
The Starting Place for Systematic Progression
To begin your training progression, choose the exercises that you want to use in conjunction with cluster sets. When doing the exercises you have selected, start with a cluster set consisting of four mini-sets, with each mini-set consisting of three reps, for a total of 12 reps per cluster set. Rest fifteen seconds between mini-sets.
Selecting Proper Poundages
Selecting your poundages correctly is an important part of systematic progression. Choose a weight that is light enough to permit the use of perfect form while maintaining a steady even rep pace for every rep of every mini-set for the first three mini-sets. However, the weight should be heavy enough to force you to decrease your rep speed by the time you reach the last rep of your fourth mini-set, which is your last mini-set of the cluster set. To put it another way, you should be able to maintain a steady even rep pace for all but the last rep of your cluster set. Do two to three cluster sets per exercise or muscle group, and rest three to five minutes between cluster sets.
Systematic Progression Step 1: Improve Rep Speed of Your Final Rep
Your first goal for progression is to keep repeating the same workout with the same exercises, sets, and reps, until your strength improves enough for you to do all four mini-sets without being forced to slow down on the last rep of your last mini-set.
Systematic Progression: Step 2: Add Reps to Your Mini-Sets
Your next step for progression is to once again do four mini-sets within a cluster set, but your first mini-set should consist of four reps instead of three reps. Continue with the next three mini-sets by doing three reps per mini-set. Your goal for progression is achieved by making it through every mini-set without being forced to use a slower rep speed at the end of your last mini-set.
Every time you make it through an entire cluster set without being forced to slow down on the last rep of your last mini-set, add a fourth rep to one of the mini-sets; starting with the second mini-set, then the third mini-set, and finally the fourth mini-set.
The Full Progression = Four Mini-Sets of 4 Reps Without Decreasing Rep Speed
In order to make it through a full progression, you must be able to perform a cluster set of four mini-sets that are each performed for four reps without slowing down on any of your reps.
When to Add Weight
When you make it through a full progression, add enough weight to do a cluster set consisting of four mini-sets of three reps each. The added weight should allow you to do three mini-sets using a steady even rep pace. At the same time, the amount of weight should be heavy enough to force you to decrease your rep speed on the last rep of your last mini-set. You are now in position to start the process of systematic progression again.
Keep in mind that you should always continue to do what you are already doing as long as it is working. If you get stuck, that’s when it is time to try a different training method. One of the methods you can try is systematic progression with cluster sets and mini-sets. My hope is that the information in this article provides you with the necessary knowledge to enhance your ability to keep making progress. I wish you the best of training and God’s blessing upon your efforts.