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If you’re not progressing, it might be because you’re guessing.
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If you’ve followed any of my programmes you’ll know I’m a huge proponent of the ‘record, repeat, beat’ progression model.
Record your total reps of any given movements for time, then attempt them again in the same time frame, at the same weight and attempt to beat your ‘score’.
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Beat it by enough and you earn the right to add weight on your next attempt.
Charles Staley popularised this ‘density’ method when the term ‘AMRAP’ was still a twinkle in CrossFit’s eye.
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Your movements, weight selection and total volume still need looking at- but overall it’s the idea of continued, measurable progress that makes the difference.
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After all, how many workouts are made up on paper of multiple movements on a 4x10 scheme... only to be performed in random sets of 9’s, 8’s even 5’s? Followed by picking up heavier dumbbells the following week, despite having got nowhere near the originally proposed set/rep volume.
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This goes for strength training too, triples soon become doubles or singles and then we wonder why we’re struggling with a few extra kilos on the bar.
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By recording and ‘earning the right’ to bigger weights, you’re cementing your progress.
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Share this with someone who’s ‘3 sets of 10’ is usually just a race to a ropey single.
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(Just kidding btw, the real answer is bench press.)
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