22 hypertrophy training progression part 3

UNIVERSITY Hypertrophy Training Progression Part The Lesson PART I Programming a Training Block Understanding Progressive Overload Volume Load Progression as a Gauge of Progress PART II How to Progress Reps and Load How to Progress Effort How to Progress Set Volume Autoregulating Set Additions PART III Lift Progression Trouble Shooting Progression During Contest Prep Progression During a PED Blast or Cruise Lift Progression Trouble shooting The more advanced you are less progress session to session you will make Progress on just one lift is a win for the day What if most lifts are progressing except a few? Might just need more time to work the lift, I would give it sessions before rotating it out Also try varying loading week to week to try to drive up the lift So if hitting 400lbs x 10 reps every week, Jump to 440 x reps one week, then the next week back to 405lbs and try to match or beat the reps Double check to make sure its just not an off session and sleep, hydration, nutrition, stress all need to be on point So don’t write off one lift if maybe you just lost some stamina in the session Lift Progression Trouble shooting I progressed my first lifts, but my other lifts dropped off in performance? Large jumps in performance on first lifts might lower performance on subsequent lifts from greater fatigue This can be acceptable, but make sure you trend upward on all lifts over the training weeks You might not progress on your first set, but progress on the second set This is common using top and back off sets and acceptable progression Double check to make sure its just not an off session and sleep, hydration, nutrition, stress all need to be on point So don’t write off one lift if maybe you just lost some stamina in the session Did you decrease your rest times between sets? Lift Progression Trouble shooting I progressed my first lifts, but my other lifts dropped off in performance? Evaluate that first lift and make sure the progression wasn’t based on changing mechanics, ROM, or bar speed Progressing a lift is sign adaptation has occurred, but some fatigue might be accumulating quickly, if you see a persistent drop off in performance might be time for a deload or a few lower volume training sessions If all sessions are getting lengthy and fatigue is getting high at the end of sessions might be time to progress up to the next training split to manage stimulus and fatigue Lift Progression Trouble Shooting All lifts have stopped progressing? Are you nailing sleep 7-8 hours , nutrition (calorie surplus), stress management? If no, then nail all these variable and see if progress ensues I am nailing all the above variables! Are you motivated to train or dreading the gym? Is your PRS score