Click Here for Free Bodybuilding and Fitness Magazine Subscription
The Triple Progression Method
Most People Fail To Work 50% of Their Muscle Tissue!
Did you know that even bodybuilders neglect half the muscle tissue in the body?
It doesn't take rocket science to build bigger muscles. However, it does take a certain knowledge and application of that knowledge in the gym and in your diet.
And the Truth is, the Sooner You Act, the Sooner Your Muscles Start Growing!
Checkout https://www.trulyhuge.com/fast-muscle-growth.html
The Triple Progression Method in Weight Training
As a long time fitness trainer, I've had the privilege of witnessing numerous fitness trends and training techniques. One method that has stood the test of time due to its effectiveness is the Triple Progression System in weight training. This system is a tried-and-true method that can help you break through plateaus, build strength, and gain muscle mass.
What is Triple Progression
So, what exactly is the Progression System?
The Triple Progression System is a strategic approach to weight training that focuses on three key variables: the number of repetitions, the number of sets, and the weight lifted. The beauty of this system is its simplicity and flexibility. It allows you to adjust these variables according to your fitness level and goals, making it suitable for beginners and seasoned lifters alike.
Let's dive deeper into the Triple Progression System and how it works.
The first variable is the number of repetitions. The aim is to gradually increase the number of reps you can perform with good form. Once you can comfortably complete more reps than your target range (usually 8-12 for muscle growth), it's time to increase the weight? which brings us to the second variable.
The second variable is the weight lifted. After you've increased your reps, the next step is to add more weight to the bar. This increase should be small and manageable, allowing you to perform your target number of reps without compromising form.
The third and final variable is the number of sets. Once you've increased your reps and the weight, you can add additional sets to your workout. This will further challenge your muscles and stimulate growth.
Sample Triple Progression Workout
Now, let's look at a sample Triple Progression Workout:
Day 1: Chest and Back
- Bench Press: 3 sets of 8-12 reps
- Bent Over Row: 3 sets of 8-12 reps
Day 2: Legs and Abs
- Squats: 3 sets of 8-12 reps
- Leg Curl: 3 sets of 8-12 reps
- Crunches: 3 sets of 15-20 reps
Day 3: Shoulders and Arms
- Overhead Press: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 8-12 reps
- Tricep Dips: 3 sets of 8-12 reps
In this workout, you start with 3 sets of 8-12 reps. Once you can comfortably perform 12 reps for all sets, you increase the weight slightly and go back to 8 reps. Once you can do 12 reps with the new weight, you add a fourth set, and the cycle continues.
In conclusion, the Triple Progression System is a versatile and effective method for weight training. It provides a clear path for progression, helping you to continuously challenge your muscles and achieve your fitness goals. Whether you're a beginner or an experienced lifter, the Triple Progression System can be a powerful tool in your fitness arsenal.