How to plan size/strength progress?
Can it be done at all?
I mean it’s fine to make some progress every time, but how this progress can be predicted?

How to plan size/strength progress?
Can it be done at all?
I mean it’s fine to make some progress every time, but how this progress can be predicted?

You will not be able to exactly predict it. But you can always have some approximate numbers.

From what I have seen, people who don’t have a progression plan usually stay at the same weight for years . Look around in the gyms and you will see the guys lifting the same weight for the past 2-3 years.

It is not that they are trying. It is just that they either try to bring everything up or/and try to shoot for big unrealistic numbers which ends up they overdoing it and making very little progress. You see where I am going?

So you can say for the next cycle of 6 weeks, I will increase the bench by 5-10 lbs my chin ups for 5 lbs and so on..  or I will increase my curls by 5 lbs in 8 weeks. The first couple of weeks will be a ramp up weeks, and the next four you try to break through your weights.

Shoot for a moderate number. And when you can get comfortably get it, shoot for a higher one next time.

Understood.
I don’t have such plan.
I’m just try to make a progress.
I think, it wont change anything for me if I will plan progress on my diary.
It wont change my attitude to training

edit: just saw   “How should one go about setting achievable goals?” thread
I’m going in circles…

Understood.
I don’t have such plan.
I’m just try to make a progress.
I think, it wont change anything for me if I will plan progress on my diary.
It wont change my attitude to training

edit: just saw   “How should one go about setting achievable goals?” thread
I’m going in circles…

When I say planning, I don’t mean that you have to write it down or anything. You should have atleast an idea how much realistically the weights should go up in that cycle.

When you know how much progress you are expecting, you just follow the program. You know the weeks when you need to push harder and the weeks you need to take it easy. You know you had a good workout even when the weights didn’t go up that week because the weights weren’t supposed to go up that week. You know whichbody parts are maintenance and are not expected to go up.

One reason people cannot hold it back in the gym is they don’t have a specific progression plan .They know they need to get stronger, so they came and go balls to the wall everyday. Everyone thinks they should push or pull 20-25 lbs every week.

And as long as you go in circles and end up back in exercise biology, you are doing fine (:-

and did you check the creatine article, Anatoly?

anoopbal - 20 December 2009 03:13 PM

did you check the creatine article, Anatoly?

Yes.

The truth is that I consider drop creatine usage only because I’m always have a headache while taking it

anoopbal - 20 December 2009 03:13 PM

Understood.
I don’t have such plan.
I’m just try to make a progress.
I think, it wont change anything for me if I will plan progress on my diary.
It wont change my attitude to training

edit: just saw   “How should one go about setting achievable goals?” thread
I’m going in circles…

When I say planning, I don’t mean that you have to write it down or anything. You should have atleast an idea how much realistically the weights should go up in that cycle.

When you know how much progress you are expecting, you just follow the program. You know the weeks when you need to push harder and the weeks you need to take it easy. You know you had a good workout even when the weights didn’t go up that week because the weights weren’t supposed to go up that week. You know whichbody parts are maintenance and are not expected to go up.

One reason people cannot hold it back in the gym is they don’t have a specific progression plan .They know they need to get stronger, so they came and go balls to the wall everyday. Everyone thinks they should push or pull 20-25 lbs every week.

And as long as you go in circles and end up back in exercise biology, you are doing fine (:-

and did you check the creatine article, Anatoly?

I usually push for one more rep, but don’t always get it. However, as far as wt gain goes I am taking your advice and shooting for 10lbs for my next show (Nov 2010) which will likely equate to 15-17lbs of total wt for me. Yet, my primary concern is to bring up lagging arms, hams and calves as I feel bring these up will give me the apearance of being fuller ie. bigger than a simple 10 lbs will.