A very common way to train for strength is to start out with a moderate weight at the start of a training cycle, and to add a little weight, week after week, until you reach the maximum weight that you can lift for one rep. This type of training goes by different names including: the Gradual progressive over load system; Western Periodization; Mechanical Loading; and Linear Periodization. In this article, I am going to discuss how to use this method within the context of Precision Point Training methods.
I personally have not found much success with starting out a cycle with moderate weight and then finishing with heavy weight at the end of the cycle. However, it is undeniable that others have found great success with using gradual progressive overload training. If you are someone has benefitted from using Gradual Progressive Overload training, or you think that you might benefit from it, and want more information, I suggest the following books and websites:
Books:
Mark Ripptoe: Practical Programming for Strength Training
Tudor Bompa: Serious Weight Training
Websites:
One source for this type of training is called Specific Training (HST) which was invented by Brain Haycock. Brian is a thinker, which I like. You can learn a lot from his research, even if you don’t agree with his training method. In his system of training, you start a training cycle with a weight that is about 50% to 60% of your one rep max for each exercise. Three training sessions per week are used and each exercise is done for one or two sets of 15 reps in the first workout. Five to ten pounds is added to each exercise for the next five workouts while still doing 15 reps in each workout. This will get you through weeks one and week two using 15 reps. For the third and fourth weeks, 10 reps are used for each exercise throughout the entire two week training period. Once again, five to ten pounds is added to each exercise in each workout where 10 reps is used. After this, 5 reps are used during weeks five and six while continuing to add a small amount of weight for each workout during the next two weeks where five reps are used. An optional two week period can be added where a small amount of weight is added in every workout while negative reps (only lowering the weight) are being used.
My Experience
The Hypertrophy Specific Training System refers to the addition of weight in every workout as “mechanical loading.” I once gave this an honest effort for eighteen weeks. It did work nicely for gaining strength for lat pulldowns and dumbbell lateral raises. However, in my own case, it worked horribly for gaining strength in the bench press and dead lift, and worked only moderately bad for squats, as I lost a lot of strength for those exercises. Even so, the mechanical loading approach of adding weight in each workout has worked great for some lifters. If I were going to use this approach again, I would modify it and I will give you some suggestions to try if you are using gradual progressive overload training.
Modifications
First, instead of adding weight in every workout, I would only add weight to one workout per week while keeping the other workouts the same throughout an entire workout cycle. If I were working out three times per week, I would use light weights in the 40-50% range, as well as medium weights in the 60%-70% range on Monday on Wednesday. This would remain constant every week from the start of the finish of a 10-12 week training cycle. However, I would do the mechanical loading on Fridays by adding on a little weight (about 2.5%) each Friday until I eventually hit 90 to 95% of my one rep max. Then I would start over with a new cycle. By doing this, I would never drop sufficient volume, speed work, and muscle stimulation from my workouts.
The other modification would be to use mini sets (click here for information on mini sets) when using light weights, and to never train past my marker rep when using heavier weights. I would also gauge the volume of how many sets I do according to my own ability to perform strong sets before weakening (click here for how to determine the limit of sets).
Avoiding Too Easy and Too Hard
Often times when people use the gradual progressive overload system, they end up training too easy or too hard which is what happened to me. At start of the 15 rep period, the weights were too easy, but by the end of the 15 rep period, I was straining as hard as possible to reach 15 reps, and it was too hard. This happened with the 10 rep and 5 rep range as well. This is why I recommend staying within the boundaries of the marker rep, even when using gradual, progressive overload training.
You can try these suggestions if you use the progressive overload method, or if you may use it at some point. Best of training to you.