In one word, I’m going to tell you the “secret” to getting bigger, or getting leaner, building muscle, or getting those curves you’ve always wanted. It’s called progression, and most people don’t really know what it is.
If you’re confused, that’s ok. It’s a very simple concept to understand.
First and foremost, if you’re a woman and you don’t want to look manly, don’t worry because you won’t. Actually, men and women shouldn’t train differently when it comes to improving your body; the principles are the same.
When I first started working out, I was clueless of course, and the best I could do was imitate those workouts I saw on magazines. Hundreds of repetitions, cookie cutter plans, and I was getting nowhere. Finally, I found that one missing ingredient: progressive overload.
What is Progression?
It’s a term used not only in bodybuilding, but in many other aspects of life. You basically want to become better and better with anything you do in life (I hope); so why not get better every time you step in the gym? If you want to change, you have to put in the effort and the way to do it, is to make some kind of progression every time you train.
For example, if last week you squatted “X” amount of weight, try increasing the weight this week, and the next week too, so on. Obviously, you will not be able to increase the weight in all the exercises you do, specially as you become a more experienced gym goer. Also, it’s hard to remember all your numbers for every exercise you do, this is why I log all my workouts, and you should too (I use my Notes app in my phone).
What happens when you can’t move more weight? Simple, keep the weight but this time try doing an extra rep or an extra set, or do the exercise a little slower. Progression doesn’t always mean more weight, but more of what you did last time. It could be more weight, more reps and sets, or at a different speed.
If you’re that person that walks in the gym walking form machine to machine without knowing where to go, or how much to do, stop! Or else, you will not be happy with your results. Achieving your goal is extremely difficult if you are clueless like I was, but it doesn’t take hundreds of dollars in “fitness models” meal plans, cookie cutter routines, and supplements that don’t work; it doesn’t have to be that hard. If you follow a well-developed routine (a topic for another day), the right diet that consists of the foods you love, and you progress every time you hit the gym, then you’re done!
Remember that achieving your goal is a marathon and not a sprint. Not a single supplement out there will “burn 5 pounds of fat,” or “build 10 pounds of muscle.” Forget it. Fitness in the simplest terms is: eat enough food, move more, lift heavy stuff, and rest.
The main reason I wanted to keep this short is because there is not much left to say. In the end, if you want a better butt, better biceps, or stronger chest, you need to progress in the gym. Add some extra plates, slow that tempo, and do more of that exercise. Also, please keep a log of what you do in the gym, it will make your life easier.
I would love to answer your questions! Write them below.
