[chin ups] + [press] -- rep progressions
A new lifter’s first few chin ups workouts might look like this —
Workout 1 = 5, 4, 3
Workout 2 = 5, 5, 4
Workout 3 = 6, 5, 4
Everyone easily grasps that adding reps makes things harder. But somehow this lesson is forgotten after the first few weeks of training.
“Training” means increasing stress over time. This is most often achieved by adding weight to the bar. However, as the novice’s chin ups demonstrate, sometimes this is not possible. On the opposite end of the spectrum, as little as 2.5 pounds can make or break a press attempt for an advanced lifter. In both cases, rep progressions can be useful.
Here is another basic rep progression.
Workout 1 = 3x3
Workout 2 = 3x4
Workout 3 = 3x5
It can be made as conservative as necessary.
Workout 1 = 3x3
Workout 2 = 1x4, 2x3
Workout 3 = 2x4, 1x3
Workout 4 = 3x4
Weight ranges, like 5x1 @ 250 - 260, can also be helpful. The lifter would start with 5x1 @ 250. Over the course of several weeks, he would gradually work his way up to 5x1 @ 260. Once he completes all 5 reps with 260, he can bump the range up to 255 - 265 and repeat the process.
The temptation will be to start a rep progression too early. It should be employed only by intermediate and advanced lifters and only after repeated failures demonstrate that simply adding weight no longer works.