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Once you hit the so-called plateau with your loading in the gym, it’s important not to knee jerk and change programmes. In this latest episode of #AuthenticAF we dive into specific progression models to use to amplify your gains, with topics such as reverse pyramids, undulating periodisation and recycling strategies all covered. If you’re looking for an edge in your training, this one is going to be a big one to take notes on and listen a few times!
“Take responsibility over time and adapt accordingly.”
- Akash Vaghela
Timestamps:
00:00 – Intro
01:32 – Ivan’s favorite: Linear Periodisation Model
04:16 – Benefits and pressures on early stage
06:00 – Chasing rep ranges
09:10 – Time and progress determination
11:10 – People reaching the plateau
14:18 – Benefits of increasing body weight
17:09 – Ed’s weight Increase experience
19:20 – Volume, Intensity, and frequency Pyramid
21:56 – Knowing the principles behind a plan
24:40 – Taking ownership as a trainee
26:46 – Responsibility to learn about yourself
29:00 – Isolation exercises
31:21 – Small vs big guys in the gym
34:45 – Exercise order in sessions
37:10 – Adding reps and refining forms as progression
43:42 – Sets and approaches
48:36 – Progressive mindset
49:18 – Wrap up
01:32 – Ivan’s favorite: Linear Periodisation Model
04:16 – Benefits and pressures on early stage
06:00 – Chasing rep ranges
09:10 – Time and progress determination
11:10 – People reaching the plateau
14:18 – Benefits of increasing body weight
17:09 – Ed’s weight Increase experience
19:20 – Volume, Intensity, and frequency Pyramid
21:56 – Knowing the principles behind a plan
24:40 – Taking ownership as a trainee
26:46 – Responsibility to learn about yourself
29:00 – Isolation exercises
31:21 – Small vs big guys in the gym
34:45 – Exercise order in sessions
37:10 – Adding reps and refining forms as progression
43:42 – Sets and approaches
48:36 – Progressive mindset
49:18 – Wrap up
Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:
For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!
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