For me, starting and warming up with the 15 lb. EVERYDAY ESSENTIALS bumper plates already on the bar has been working out pretty well. I use the 15 lb. Rogue T-15 Technique bar available at DirectDepositME.com. The bumper plates are available at the same link as well. Growing more comfortable with that I have been adding the metal plates, 5’s on each side, 10 lbs. at a time. This, I’m learning is referred to as a progression.
In bodybuilding and weightlifting, progressions refer to structured methods of increasing the intensity or difficulty of workouts over time to stimulate muscle growth, strength gains, and overall performance improvements. Progressions can be defined through several key concepts:
1. **Progressive Overload**: This is the foundational principle of strength training. It involves gradually increasing the amount of weight lifted, the number of repetitions, or the number of sets to challenge the muscles and promote growth. This can also include increasing the difficulty of exercises through variations or more advanced movements.
2. **Volume and Intensity**: Progressions can be achieved by manipulating training volume (the total amount of work done, typically measured as sets x reps x weight) and intensity (the amount of weight lifted relative to one’s maximum). Increasing either can lead to adaptations in strength and muscle size.
3. **Frequency**: Increasing the frequency of workouts for a particular muscle group can also be a form of progression. Training a muscle group more often can provide additional stimulus for growth.
4. **Exercise Variation**: Changing exercises over time (e.g., switching from bench press to incline bench press, or from squats to front squats) can help progress by targeting muscles differently and preventing adaptation.
5. **Rest Intervals**: Adjusting rest periods between sets can also serve as a form of progression. Shorter rest intervals can increase the intensity of a workout, while longer rest periods can allow for heavier lifts.
6. **Technique and Form**: As lifters become more experienced, they can focus on refining their technique, which can allow them to lift heavier weights more safely and effectively.
7. **Periodization**: This is a systematic approach to training that involves varying the training parameters over specific cycles (macro, meso, and microcycles) to optimize performance and recovery. This can include phases of high volume, low intensity, followed by low volume, high intensity, and so forth.
8. **Tracking Progress**: Keeping detailed records of workouts, including weights, sets, reps, and how one feels during training, can help identify areas for progression and ensure continued improvement.
By incorporating these elements into a training program, bodybuilders and weightlifters can ensure that they are continually challenging themselves and making progress toward their goals.
