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Progressive Overload and Percentage Training

Do many guys set up a training cycle especially around the big lifts on progressive overload and percentage training working towards a new PB.

Or do most guys just train instinctively with an outline of the split they will do and exercises they will use and just add weight whenever?

My current system is like my 5RM is chasing my 1RM. I do several workouts trying to increase my 5 rep max and do the odd 1rep sub max. Then say once a month or 2 i try for a new PB. Once ive exhausted my body chasing 5rm and 1rep max, i will take a week off and commence at 70% of 1rm for 5reps and slowly add weight to the bar until im up near my 5rm and then start pushing for 5rm PB and 1 rm PB.

Im on an abbreviated fullbody routine training 2 to 3 days a week. One of those weekly workouts are progressive, the others stay at 70% working on form and speed.

After a few months of this i will return to a bro split with higher reps and more instinctive training stuff to give the nervous system a break.


My training is all over the place. I’ve been running CT’s Best Damn for about 12 weeks but I’ve worked some 5/3/1 into it.

I like following a double progression program from time to time too. I’ll start with a 1RM % or whatever weight I can do for the prescribed reps and add reps from week to week for a few weeks and then add weight while resetting the reps (build up to 5 x 6 and go to 3 x 3 with heavier weights and build up to 5 x 3.

CT’s Complete Power Look Program is an example of this.

I’ve also seen him say he builds up to 8 x 3 with a certain weight and then increases the weight and starts over. He starts with 1 x 3, 7 x 2 and then does 2 x 3 and 6 x 2 and so on.

The linear progression models tend to wear me down after awhile so I’ll switch gears and do something different to recharge. It’s usually lighter and has more volume.

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Powerlifters often do, yes. It’s sometimes referred to as “peaking.” Not an exact science, or all powerlifters would hit PRs every meet, which they don’t. There are a number of ways to do it. A spot of googling will give you about a million different programs all claiming to work.

You would need to be a little more scientific than just adding weight “whenever,” but the alternative would to simply be to have a sets/reps target. So for example if you took a weight you could lift for five triples, you might increase the weight once you’d gotten to 5x5 or suchlike.

Whether one method is better than the other depends entirely on the individual.

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Periodization Training

The foundation of a good training program is built on training cycles. These training cycles incorporate progressive overload. The final week of the training cycle involves maximizing our on your Reps, Weight, or both.

Once your finally all out effort week complete, it is followed with…

A New Training Cycle

The new training cycle dramatically drop the training load and volume. The purpose of this is…

Active Recovery

Active Recover employs low intensity training; increasing blood flow to the tissue. Part of the circulatory systems job is to deliver nutrients and eliminate “Metabolites”, “Take out the garbage” promoting faster recovery.

Recovery is where you strength and/or size grows.

Training Age

The length of a training cycle is dependent on your Training Age.

Novice Lifter adapt slowly. They can make progress on the same program for long period of time; needing to change it about every 8 - 12 weeks.

Advance Lifter adapt quickly. They need to change their program and exercises more often; about every 3 - 4 weeks.

This Is Periodization Training

Your following a Periodization Training Program.

You have a good understanding of the concept and how to employ it.

Kenny Croxdale

Thanks mate, reassurance helps. My next cycle i want to work on volume.

My original post i was interested to hear how many use these system or who autoregulate effectively. It appears that many just dont use these programs and just add lots of exercises and rep out all the time.

The 80/20 Rule

I would agree that many.majority of individual who go to gym and are on message board do NOT follow any type of Periodization Training Program.

The 80/20 Rule applies to training, as well as everything else in life.

That meaning that 80% take the time to learn how to write a training program, they don’t have a plan, and train inconsistently.

Thus, the reason why has to do with individual who are essentially clueless. What little knowledge they gain is something a gym buddy told them or organization that promotes training ideas and program based on erroneous information based on what what someone thinks rather than what really is.

The remaining 20%, educate themselves, know how to write a good training program and are consistent with their training.

This 20% “Plan their work and work their plan”. They continue review research, gather more information, experiment with new method and evolve.

With that said, you have a fundamental good understanding of the concepts; now expand you knowledge on it.

Kenny Croxdale