Tomys a écrit:Niveau entrainement en ce moment ça ressemble un peu à ça, c’est inspiré de Thibaudeau
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DAILY THOUGHT
The double progression approach
I often say something that on the surface sounds obvious, if not stupid. Still despite the fact that it is such a simple truth that saying it make me sound dumb, 90% of the gym population doesn't apply it.
"The only thing that guarantees progress, is progression"
See what I mean? Pretty obvious right?
Well why are you focusing on anything BUT progression?
Maybe it's me. Maybe it's due to my strength background. But to me becoming stronger is the best way to know you are improving. I'm not necessarily talking about 1RM strength. But if you are gradually moving more weight than before, then you are progressing. Period. And if you are dedicated enough to be able to add weight on the bar for many many many workouts, you will end up a monster. That's it!
Look at Wendler's method: nothing groundbreaking; his whole system is a progression model. It tells you which weight to use and gradually use more and more weight. And it works! Starting Strength is similar; while it's a different progression model, the whole program is based on gradually using more weight for your sets. Westside guys try to beat their PR on a myriad of lifts from week to week.
You can use various models, but anything that shifts your mindset from "doing work" or "being sore and pumped" to "I gotta get stronger and stronger everytime I hit the gym" will work.
And it' a great way to know if what you are doing is working. People often say to go with the mirror or pictures. Sure, you can use that tool. But this is more of a long term thing. Even with a super program you wont change so much that you know instantly if what you are doing is working. It might take a few weeks before you see differences.
But strength progression can be evaluated daily. Its objective, immediate and tells you if you are doing the right thing or if you need to modify your approach.
Another thing: with such a thing as body image, perception changes depending on how you are feeling. If you are mentally drained, had a bad day or are focused on something else you might not judge your progress as good as it really is. But strength improvements don't lie.
It is thus my belief that your training should be planned first toward making improvements during your workouts, gradually asking your body to do something better than before. It doesnâ??t mean that you necessarily have to train like a powerlifter; progression models can be applied to higher rep schemes too. What Iâ??m saying is that your training should be designed using a system that has progress as the driving principle behind your training.
One of the simplest method to focus on progress is the DOUBLE PROGRESSION MODEL.
With the double progression model your goal is to complete a certain number of sets for a certain number of reps with the same weight. E.g. 5 x 5 with 200lbs. When you can complete all 5 sets for the 5 reps you are allowed to add weight at your next workout. Getting in less than the prescribed rep number is fine, but it means that at your next workout you do not go up in weight.
For example if you do...
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 4
200lbs x 3
That's fine, but it means that at your next session you have to stick with the same weight.
Now, if at your next session you are able to get ...
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
Then you increase the weight to 210 at the next workout.
Vendredi 10/04 : UPPER-BENCH PRESS
17/04 : UPPER-BENCH PRESS
Bench press : 5-4-4-4-4@95kg
Row supination : 5x6@90kg
DCH superset Pull-down :
9-9-8-8@32kg
4x8@75kg
DB flies superset EL :
4x10@16kg
4x8@8kg
Skullcrusher : 3x6@12kg
Pushdowns : 3x8@22,5kg
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