- John Stone Fitness - http://www.johnstonefitness.com -

The nuts and bolts of progressive training.

I’m very pleased with my performance in the gym yesterday. The workout was chest & triceps, and for the fourth consecutive week I increased the weight and/or reps on every single exercise. Making improvements each and every week is called progressive training. I discussed the topic of progressive training this past Saturday, but let’s talk a little more about the nuts and bolts behind the concept…

If you are trying to put on lean mass and not making regular improvements, something is clearly broken. Diet, rest/recovery, training techniques, intensity levels, focus and drive are all very, very important; if you are not making progress, then (aside from some sort of pre-existing medical condition) one or more of those things needs your attention. Take a hard, honest look at your complete training program. Maybe you’re working your butt off in the gym, but then staying up all night drinking three times per week. That’s your choice, but if you live sub-optimally don’t be surprised when your training results are commensurate with your choices.

When I decide I’m going to put on lean mass (a so-called “bulk”), I do it 100%. I take a good look at my entire lifestyle. It boils down to this: if something is not helping me reach my goal, then it’s hurting me and I change it or eliminate it. I’m working too damned hard in the gym to let any of my efforts go to waste. It seems really stupid to bust your butt in the gym 4 or 5 times a week and then waste a large part of the potential gains because you’re too lazy or undisciplined to support your training properly.

Most people train because they want to improve, but simply showing up at the gym a couple times per week and throwing some weight around is not even close to good enough. The time you spend in the gym is obviously very important, but it’s only a small part of the total picture.

Last week I posted a post-workout progress photo of my chest from the side, but neglected to post one from the front. Yesterday after my workout I took a new chest progress photo from the front and posted it in my journal on the forum.

I have today off from training, so I’ll be resting up and eating big in preparation for tomorrow’s brutal back and bicep workout!