A simple and foolproof way to get stronger and perform better. All you need is an exercise, a plan and a clock. Does it sound interesting?
To become stronger
The body is a complex system with numerous functions and levels that can be seen and understood in many ways. But there are fundamental principles, which suggest in a general way, to understand and explain the system put to react and act. Such pervasive principle is that of homeostasis, or equilibrium. The body strives for balance in all systems and levels. Blood sugar, hormone levels, protein degradation and construction, feedback loops of hormones and neurotransmitters and a thousand other things, increasingly seeks equilibrium.
When we force the body to lift weights, we use the homeostatic principle, desire for equilibrium, to get the muscles to grow and strength increase. From a balanced basis upsets we equilibrium by introducing a new requirement. The body responds by strengthening itself in the right places, which meet the new requirement, and balance is restored. The principle of homeostatic regulation and adaptation dictates then that we can affect the body with exercise, but it also dictates that we can not affect the body the same way with the same exercise indefinitely. Progression is necessary for continuous outcomes.
Progression and increased strength
Perhaps the most obvious path to progression is that over time, increasing the weights we lift to thereby force the body to become stronger in order to maintain homeostasis. But as anyone who fought in the gym for a while know, so it is impossible to always just increase the weights. Right as it is the body’s adaptations caught up, and power gains fail to materialize. Then you have to find other ways to progression to continue getting results.
In addition to the intensity (how heavy weights we lift), we can, for example, increase the volume (the total number of repetitions), frequency (how often we lift), choose other exercises or versions, or make the workout more challenging by taking shorter rest between sets. The main thing is to somehow achieve progression, although we seem to have stalled. For example, if your bänkpressmax refuses to budge, so you can achieve progression by continually adding more submaximal sets and over time take shorter rest between sets. If you manage to work out progressive despite plateau is only a matter of time before a better personal best of your maximum lift must also come!
On-minute sets of progression
On-minute set is a simple exercise program that works by accumulating volume squeezed into ever shorter time. You choose a submaximal weight, start a clock and perform just one set of each full minute. The rest of the minute you rest. You can easily build up the volume, keep longer, run more minutes or decrease the rest time by running an extra rehearsal on per-minute sets.
Let’s say you manage twelve strict chins, and it was a long time since you increased your full occupancy. Your usual workout might consist of three sets of twelve, and ten and seven repetitions. Since you’re too tired to cope with more than perhaps five repetitions per set and decide to close down for the day. Total: 29 repetitions. Alternatively, you can manage more reps in your last two sets, but only by the return, take extra long to rest between sets. No progression, no new training results.But chances are good that you, twelve chins are your max, can handle quite a number of sets of four or five repetitions each. A set of four repetitions chins takes maybe ten seconds to perform. To start the clock, running directly a set of four repetitions, resting in about 50 seconds. When the clock strikes one minute, hold the rod again, running four repetitions, resting again. After seven minutes and 10 seconds, you have received a total of 32 repetitions and start to feel a little shaky. Progression compared to your previous (stagnated) workout. Time to quit for the day. Next time you exercise, you extend the time to nine minutes and ten seconds, and note thus 40 reps total.
After adding the set after set for a few weeks and can handle twelve minutes and ten seconds (52 repetitions in total!) It’s time to start running five repetitions per set. Strip the number of sets and start with perhaps five minute set. Now take the set for a few seconds more to run, so the rest time has shrunk to perhaps 45 seconds between each set. Progression back. Build up the number of sets of the time. Once you pass nine minutes and fifteen seconds you have to squeeze 50 reps in under ten minutes. Progression. Time to increase the number of repetitions again. Or hang on you a light weight and drive three repetitions on each at-minute set.
Over time, increase training volume and shrinks the rest time, all under stopwatch simple but cruel dictatorship. The training dosage over time both increased and compressed in time spent making it easy to achieve progression and thus shift the homeostasis of the new alignment and new training results.