Here is a quick list of ways to progress at exercises:
- add weight.
- add sets.
- add reps (per set or total rep count).
- decrease rest time.
- increase the duration of a rep (by increasing the concentric, eccentric, or isometric portions).
- extended the range of motion (deepen a squat,step-up to a higher box, deadlift from a deficit, etc. - works better with lower body generally).
- do 1 1/2 reps.
- use unstable resistance (press barbells with suspended weights).
Anything I'm missing? Add it in the comments!
Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.
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