- ...sity formats, rep cadence, single- or double-pause reps, one-and-a-half reps,
use of partial reps, rep count, training volume, between-set rest periods, etc.
You cannot vary all those components in any single program, but you can try
different things in different programs, and compare the results.. e bottom line is poundage progression and muscular growth. If they are
not occurring you need to make changes until gains start happening. Results
are what count. If you are progressing well on your current approach, stick
with it. Do not change anything that is working well.. Even when you are of advanced status you may not need to change anything
in your training program other than you rate of adding weight to the bar.
Make the increments so gradual that the poundage increases are so small
and unhurried as not to be detectable.. Here are some specific suggestions to consider experimenting with if you
have reached advanced status and still desire increased muscle and (espe-
cially) might:a. Increased variety of exercise variations, either over time in different
cycles, or even within the same program.
b. Use of specialization programs on a regular if not consistent basis,
changing from cycle to cycle which exercise or body part you special-
ize on. For example, in a single shoulder specialization program you
might rotate three different pressing workouts while training twice a
week. You might spread these four exercises over the three workouts:
overhead lockouts, dumbbell press, press from forehead, and full-range
press from the bottom in a power rack. A few select big exercises and
accessory exercises would be included to cover the rest of your phy-
sique.
c. Increased use of low reps (–), or even single-rep work.e bottom line is poundage progression and muscular growth. If
they are not occurring, you need to make changes until gains start
happening. Results are what count. If you are progressing well on
your current approach, stick with it. Do not change anything that
is working well.