February 27, 2022 | John Paul Catanzaro
Here’s an example of step loading where you aim to do the same number of reps each set but gradually increase the weight in small increments. Start with a little in reserve and the last set should take you to your limit.
Note: I’m using the low-handle position on the hex bar. It makes a big difference in how much work is performed. Remember, work equals force times distance.
Step loading works great on the main lifts, i.e., squats, deadlifts, presses, rows, and chins. If done properly, you should make progress every workout for 4-6 sessions, and then it’s time for a new routine.
Learn 3 methods to plan your workouts in a progressive manner on pages 22-25 of my book, The Elite Trainer.
The Elite Trainer is a synthesis of the very latest thinking in strength training and a comprehensive guide to developing individualized programs for your clients. Intensity, volume, density, repetitions, sets, tempo, time under tension, rest interval, exercise selection and sequence, load selection, duration, and frequency are all covered in detail in easy-to-understand language. Whether you are a seasoned professional or a beginner, The Elite Trainer provides a wealth of information you can put to use immediately.