METHODOLOGY

MY APPROACH

Pursuing your fitness goals shouldn’t be confusing. To break things down simply, I utilize and incorporate the basic principles of linear and undulating progression to ensure that we are consistently making progress and to help you break through plateaus or get you started in creating a exercise regime guaranteed to yield the results you’re looking for.

  • Linear progression is the most straightforward training method where you consistently add weight to the bar (or reps) each workout or week. It's called "linear" because your progress moves in a straight line upward—you start at a manageable weight and systematically increase it over time as you get stronger.

    Why It Works:

    Linear progression is perfect for beginners and anyone returning to training after a break because your body adapts quickly when you're starting out. By adding small amounts of weight regularly (typically 5-10 pounds per week for major lifts), you capitalize on your body's rapid adaptation phase. It's simple, measurable, and incredibly motivating to see the numbers climb week after week.

    Real-World Example:

    If you're training your squat three times per week:

    • Week 1: Squat 3 sets of 5 reps at 135 lbs (all three workouts)

    • Week 2: Squat 3 sets of 5 reps at 145 lbs (all three workouts)

    • Week 3: Squat 3 sets of 5 reps at 155 lbs (all three workouts)

    • Week 4: Squat 3 sets of 5 reps at 165 lbs (all three workouts)

    Each week, you're lifting more weight for the same number of sets and reps. The progression is predictable and easy to track. Eventually, you'll need to switch to more advanced methods when linear gains slow down, but for building a foundation, nothing beats the simplicity and effectiveness of linear progression.

    Real-World Example:

    If you're training your squat three times per week:

    • Week 1: Squat 3 sets of 5 reps at 135 lbs (all three workouts)

    • Week 2: Squat 3 sets of 5 reps at 145 lbs (all three workouts)

    • Week 3: Squat 3 sets of 5 reps at 155 lbs (all three workouts)

    • Week 4: Squat 3 sets of 5 reps at 165 lbs (all three workouts)

    Each week, you're lifting more weight for the same number of sets and reps. The progression is predictable and easy to track. Eventually, you'll need to switch to more advanced methods when linear gains slow down, but for building a foundation, nothing beats the simplicity and effectiveness of linear progression.

  • Undulating progression is a training method where you vary the intensity and volume of your workouts throughout the week, rather than doing the same thing every session. Think of it as strategically mixing heavy days, moderate days, and lighter days to keep your body adapting and progressing without burnout.

    Why It Works:

    Instead of grinding through the same routine until you plateau, undulating progression keeps your muscles guessing. One day you might lift heavy weights for fewer reps (building strength), another day you'll use moderate weights for more reps (building muscle), and another day lighter weights with high reps (building endurance). This variety prevents overtraining, reduces injury risk, and leads to more consistent progress.

    Real-World Example:

    If you're training your chest three times per week:

    • Monday (Heavy Day): Bench press 5 sets of 5 reps at 85% of your max

    • Wednesday (Moderate Day): Bench press 4 sets of 8 reps at 70% of your max

    • Friday (Light Day): Bench press 3 sets of 12 reps at 60% of your max

    Each session challenges your body differently, promoting well-rounded development while allowing adequate recovery. Your muscles get stronger without the fatigue and monotony of repeating the same workout over and over.