Over the last number of months I have been increasingly contacted by people asking me about a program they are on or for me to design a new program for them.
The majority are not programs, they are workouts.
A workout details what a person is to complete on 1 day.
A program has a long-term purpose.
If you have received a “workout” plan I’m going to tell you what you need to do to progress your program so that you see improvements in strength and body composition.
REPS
This is the amount of time you perform an exercise during a set.
Increase reps using the same weight will add to the challenge.
Decrease reps and increase the weight will do the same.
Here’s an example:
Your current plan calls for 10 reps of 3 sets of Squats with 90s rest between sets and you are using a 20kg dumbbell.
By using the same weight but progressing to 12 reps for 3 sets you automatically increase the intensity.
WEIGHT
Increase weight and you increase intensity. Same example as above – if you replace your 20kg with a 22.5kg your Squats automatically get more challenging.
*When adjusting weight used for any exercise do so in small increments. A 5-15% increase is plenty!
TEMPO
This is one that the majority of you won’t have known about. The speed at which you execute an exercise has a direct relationship with how much it sucks and how beneficial it is.
Take the squats example. You stand and set your stance and you go down and up in the space of 2 seconds. Not much fuss. Now repeat the same exercise but spend 3 seconds lowering, pause for 1-2 seconds and stand back up over the course of 3 seconds. Different kettle of fish!
SETS
This one adds time to a workout so it’s never my first choice but simply adding an extra set of 10 reps on top of another 3 is a sure way to ensure you work harder and get stronger in the process.
HOW TO APPLY TO YOUR PROGRAM
Changing just one of these variables at a time will ensure progression without overloading your muscular and/or nervous system. Aim to change one of these variables every 3-4 workouts.
It all comes down to volume.
Completing Squats for 3 sets of 10 reps at a tempo of 3131 with 20kg and 90s rest means a volume of 600kg (20kg x 10 reps = 200kg x 3 sets = 600kg)
If you increase the reps to 12 per set the total volume increases to 720kg (20 x 12 x 3 = 720)
If you increased the weight to 22.5kg the total volume increases to 675kg (22.5 x 10 x 3 = 675)
Whether you change reps, sets, weight used or the tempo of the lift (by lifting slower) you will increase the volume of work completed and force your body to work harder and adapt by getting stronger.
On a side note: You CAN decrease rest times BUT for beginners to lifting you need adequate rest to perform each set to the best of your ability. Take the rest. Enjoy it and manipulate reps, sets, weight and tempo instead.
If your program includes these changes over a number of weeks for you, your trainer is one to keep. If not, consider changing or discuss with your trainer.
Mark Caulfield is a Nutrition Coach at Mark Caulfield Coaching and a Trainer and Assistant Manager at Spirit Leisure Centre in Waterford City.
markcaulfieldcoaching.ie 
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