T Nation

Progression for Novice Lifter?


#1

Hey! What’s a good progression method for a novice lifter?

  1. Adding reps until i reach the high end of the rep range (6-10) and then going back to 6 reps and adding weight?
    Example: 3 sets of 6 reps on day 1, 3 sets of 7 reps on day 3, 3 sets of 8 reps on day 5 … 3 sets of 10 reps on day 3. After reaching 10 reps on all 3 sets, i add 5-10 lbs and go back to 3 sets of 6 reps.

  2. Adding weight without adding reps?


#2

Why not both (more weight, more reps) or the opposite (more weight, fewer reps), etc?


#3

Which approach do you prefer?

  1. Modified Straight Sets (Same weight across, decreasing reps)
  2. Reverse Pyramid (Decreasing Weight, increasing reps)
  3. Descending Ramp (Decreasing Weight, same reps)

EX.

  1. If you can the weight for the high end (10) of the rep range for the first set and no sets are lower that the low end (6), you may add weight.
    Sample progression
    100*(10,9,8)
    105*(9,7,6)
    105*(10,8,7)
    110*(7,4,3)
  2. Drop the weight for about 5-10% (closer to 10%) relative to the previous set. If you can lift the weight for the low end of the rep range (6) and each set is 1 more than the previous one (7,8), you may add weight)
    110 *7, 100 *8, 90 *10
    115 *5, 105 *6, 95 *7
    115 *6, 105 *7, 95 *8
    120 *4, 110 *5, 95 *6
  3. Choose a specific rep. Drop the weight for about 5-10% (closer to 5%) relative to the previous set. If you can lift the weight for your target rep for all sets. You may add weight.
    105 *7, 100 *7, 95 *7
    110 *7, 105 *6, 100 *6
    110 *7, 105 *7, 100 *7
    115 *6, 110 *5, 100 *4