{"id":29439,"date":"2014-06-27T07:15:14","date_gmt":"2014-06-27T11:15:14","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=29439"},"modified":"2016-07-14T16:02:25","modified_gmt":"2016-07-14T20:02:25","slug":"how-to-gain-muscle-strength-progressions","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/how-to-gain-muscle-strength-progressions\/","title":{"rendered":"5 Exercise Progressions to Build Strength"},"content":{"rendered":"
\"Photo:
Photo: Pond5<\/a><\/figcaption><\/figure>\n

\u201cWhen the going gets tough, the tough get going,\u201d or so the saying goes. And in the weight room, this mantra is often translated to \u201cWhen the lift gets easier, add more weight.\u201d For most gym junkies, increasing weight is the go-to method for upping the difficulty of an exercise. This makes sense for the most part. When your buddies want to estimate your gym prowess, they normally ask how much you can lift on the bench press or the squat. Rarely, does someone ask how many single-leg squats you can do or if you can stand on a stability ball and do a set of squats<\/a>.<\/p>\n

In the rush to stack on more plates for every exercise in the gym, you might be missing out on other methods for progression, like changing your foundation and balance (as mentioned in the examples above). To help diversify your options for increasing the difficulty of an exercise \u2014 and deliver results you can see and feel \u2014 here are the five most basic principles of progression and how you can apply them anywhere in your workout.<\/p>\n

1. Increase the Weight<\/b><\/h3>\n

Few sounds are as gratifying as the clank of plates on the bar, or the loud thud of dumbbells hitting the gym floor after a new PR. After all, the effectiveness of adding weight is hard to ignore. The formula for getting stronger seems simple: Add some weight to the bar, lift it a few times, recover, add more weight, and repeat. But in the pursuit of superhero strength, many lifters may be guilty of making overambitious jumps in weight.<\/p>\n

One of the major downsides to increasing weight too quickly, according to Rob Sulaver, founder and head of BandanaTraining.com<\/a>, is injury. According to Sulaver, muscles aren\u2019t the only parts of your body that need training; tendons and ligaments need to adapt as well. You may feel like your muscles can handle another 10 pounds on the bench, but your tendons and ligaments might not be as ready.<\/p>\n

To make sure you\u2019re progressing at a reasonable rate, Sulaver suggests increasing no more than 2.5 to 5 percent between workouts. For someone squatting 185 pounds, that would only mean a 10-pound increase at most. As for knowing when to increase, Sulaver says that ease of completing a set and speed of movement are two key variables. If you\u2019re moving a weight around rather easily or completing all of your sets without a bit of strain, it\u2019s probably time to add a few pounds!<\/p>\n

\"Photo:
Photo: Pond5<\/a><\/figcaption><\/figure>\n

2. Change the Loading Method<\/b><\/h3>\n

Adding weight to an exercise doesn\u2019t always mean plates or heavier dumbbells. In some cases, you can benefit by changing the loading altogether. Tools like resistance bands have been shown to help increase strength<\/a> when used in conjunction with free weights. Bands work as a result of the length-tension relationship, explains Sulaver. \u201cTraditional plate-loading is a constant resistance\u2026but a band is magic. Because the more you stretch a band, the more resistance it provides.\u201d For example, if you\u2019ve mastered the basic push-up, you could use exercise bands for an added challenge. All you\u2019d have to do is wrap an exercise band around your back<\/a> and place the ends under each hand. As you get towards the top of the push-up the band is stretched increasing the difficulty. At the bottom, the slack is increased making the exercise easier.\u00a0<\/p>\n

In addition to bands, you can experiment with a variety of other tools at your disposal. If you\u2019re used to doing barbell back squats on leg day, try barbell front squats or goblet squats<\/a> for a change. In a rush and faced with a busy squat rack? Ditch the heavy weights altogether and use a sandbag<\/a> on your shoulder for a change of pace. Adding weight to an exercise doesn\u2019t have to mean the traditional plate or dumbbell.\u00a0<\/b><\/p>\n

3. Increase the Complexity<\/b><\/h3>\n

We\u2019re not talking about bringing quantum mechanics into your workout. Complexity involves changing a few variables to increase the coordination and sequencing requirements of a particular exercise. Often times, this can be accomplished by combining exercises like squatting and overhead pressing into one movement (also known as a \u201cthruster<\/a>\u201d). This way you\u2019re taking two multi-joint exercises that are demanding on their own and combining them for an increased neuromuscular and cardiovascular challenge.<\/p>\n

Keep in mind, increasing the complexity doesn\u2019t have to be just the blending of two moves. It could be as simple as changing your hand position every time you\u2019re at the top of a push-up. By constantly moving your hands (apart, close together, one in front of the other, etc.), you\u2019re challenging your shoulder joints slightly differently with each repetition. Similarly, you could change your foot positioning or add a reverse lunge in between each repetition of a squat. The goal is to add some variety to your exercises rather than just moving through the same pattern over and over, which will leave you plateauing<\/a>.<\/p>\n

\"Photo:<\/a>
Photo: Pond5<\/a><\/figcaption><\/figure>\n

4. Change the Foundation<\/b>\u00a0<\/b><\/h3>\n

Normally, when you\u2019re exercising in the gym, both feet are flat on solid ground. Changing your foundation involves either moving from two feet to one or using something else other than solid ground. BOSU balls and other balance devices rose in popularity over the last few years (both in the gym and out)<\/a>. This is the result of research indicating that balance training and increased core strength<\/a> may decrease risk of injury<\/a>. We\u2019re not suggesting that you load up a barbell for a set of squats while standing on an unstable surface. The risks in that situation far outweigh the potential benefits. However, you can change your foundation without increasing your risk of injury.<\/p>\n

One of the most common examples of changing the foundation of an exercise is moving from a standard squat to a single-leg variation. By moving onto one leg (known as unilateral training since you\u2019re working one side more than the other), you\u2019re increasing the balance and coordination demands of the exercise. Sulaver notes that unilateral training also helps to balance out asymmetries within the body. The same methodology can be applied to the push-up<\/a>. Hold one leg up in the air throughout the exercise to increase the difficulty.<\/p>\n

As far as stability balls and other tools, consider using a ball instead of lying on a bench for a dumbbell press. The added instability increases the strength requirements from your lower body and core. Sulaver does however caution lifters from using unstable surfaces too frequently. \u201cThe reality is that most of us train to be functional. And when you think about it, a vast majority of functional tasks are carried out on stable surfaces.\u201d Using an unstable surface will also decrease the amount of weight you can use on an exercise. \u201cUnstable surface training reduces load capacity \u2014 by a lot<\/i> \u2014 thus attenuating potential strength gains. In other words, more often than not, it simply makes your training less effective,\u201d Sulaver says. But, if your goal isn\u2019t just to gain strength or you\u2019re using unstable foundations sparingly, the challenging surfaces can add a positive dimension to your workouts.<\/p>\n

5. Vary Your Tempo<\/b><\/h3>\n

When you\u2019re pushing through your last set of pull-ups, the last thing you want to do is slow down. But that may be the exact recipe for greater strength and muscle gains. Also known as \u201ctime under tension,\u201d this refers to the total time the muscle is under strain during an exercise. Longer periods of strain have been shown to equal greater muscle growth<\/a>. However, that doesn\u2019t mean slow is always the way to go. Both fast<\/a> and slow muscle contractions<\/a> have been shown to be beneficial. So, your best bet is to use both throughout your workout.<\/p>\n

The next time you\u2019re in the squat rack, slow down the lowering portion of the exercise. Try counting to five seconds as you descend to the bottom. Then, explode up as quickly as possible. You\u2019ll notice that the slow descent will have your quads on fire! When increasing or decreasing the speed of an exercise, it\u2019s important to focus on maintaining proper form. Moving as fast or slow as possible with heavy weights can lead to an increased risk of injury with sloppy form.<\/p>\n

Using new equipment and changing your foundation or tempo aren\u2019t meant to kick the age-old method of adding weight to the curb. They\u2019re meant to increase the amount of tools in your lifter\u2019s toolbox, so you don\u2019t always have to resort to adding pounds to progress during your workout. Mix and match the above methods, and you might find yourself able to break through a plateau, boost your strength, and start seeing the results you want.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

Adding weight isn\u2019t the only way to increase exercise difficulty. Learn four other training methods to add a new challenge, build strength, and start seeing results.<\/p>\n","protected":false},"author":4,"featured_media":29449,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[289,105,83,281,341,343,154,99,100],"class_list":["post-29439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-exercise","tag-free-weights","tag-resistance-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-training","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=29439"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29439\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/29449"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=29439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=29439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=29439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}