- ...Examples of how to fine-tune a program
If your training program is not delivering progress, you probably
need to implement major changes. Once your program is working,
rationally experiment with fine-tuning to see if you can increase
your progress.Consider the bench press as an illustration, but change only one
variable at a time. If a change improves progress—whether in
strength only or strength and size, depending on your prefer-
ence—stick with it. If not, drop the change.. Bench press on a Monday, Friday, Wednesday, Monday, etc.,
frequency for a couple of months. en bench press just once
a week for two months. en compare the results of the differ-
ent frequency.
. If you perform just a single work set, try two or three work sets
for a couple of months. If you usually perform three work sets,
try two.
. With a training partner’s assistance, perform two forced reps
at the end of your final work set once a week on alternate
weeks. is might provide the stimulus needed to progress
faster. Even if it does, however, do not use forced reps on a
regular basis or else they will overtrain you.
. Keep everything else constant in your training and nutrition,
but get an extra hour of sleep every night.Modify only one variable at a time, so you can account for any
change in your progress. But once your progress is going very well,
stick with it and change nothing! at the use of anabolic steroids is so prevalent today, among
bodybuilders and strength athletes, is testimony to the barrenness
of popular training methods. Without steroids those methods
only work well for the genetically gifted.