Raise one variable only
Physical Activity and Sport · Intermediate
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When you cannot add weight, add reps before changing anything else in the program.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Reps first
Within your range, try one more rep than last week.
There are five ways to progress: load, reps, sets, quality and density.
1 minThen the load
When you hit the top of the range on every set, raise the weight and return to the bottom.
1 minEight weeks before judging
Change one thing at a time and give it time before touching another.
Changing three variables at once makes it impossible to know which worked.
2 min