Can We Train Back After Chest Day? (Smart Workout Splits Explained)
May 22, 2025
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If you’ve ever felt stuck in a workout plateau, chances are you’re not applying progressive training properly.
Progressive training is the secret to gaining muscle, strength, endurance, and overall fitness. Whether you’re a beginner or advanced lifter, understanding how to progressively challenge your body is key to unlocking your true fitness potential.
Let’s break it down! 👇
Progressive training is a structured fitness approach where you gradually increase the intensity of your workouts over time. This forces your body to adapt and improve, preventing stagnation and ensuring continuous progress.
💡 Think of it like leveling up in a video game—each level gets harder, but you get stronger!
Let’s say you start with bench pressing 40 kg for 3 sets of 10 reps.
🔹 Week 1: Bench press 40 kg (3 sets x 10 reps)
🔹 Week 2: Increase weight to 42.5 kg (3 sets x 10 reps)
🔹 Week 3: Increase to 45 kg (3 sets x 8 reps)
🔹 Week 4: Increase to 47.5 kg (3 sets x 8 reps)
🔹 Week 5: Increase back to 45 kg, but now for 10 reps per set
This gradual increase in weight, reps, or sets is an example of progressive overload, one of the most effective progressive training methods.
If you’re training for running endurance, here’s how you progressively improve:
🔹 Week 1: Run 2 km at a moderate pace
🔹 Week 2: Run 2.5 km at the same pace
🔹 Week 3: Run 3 km OR run 2 km at a faster pace
🔹 Week 4: Run 3.5 km OR include sprint intervals
Each week, you increase either distance, speed, or intensity to keep improving!
If you’re just starting, try this progressive workout plan for squats:
🔹 Week 1: Bodyweight squats – 3 sets x 15 reps
🔹 Week 2: Add light weights – Goblet squat with 5 kg
🔹 Week 3: Increase weight – Goblet squat with 10 kg
🔹 Week 4: Move to barbell squats with 20 kg
🔹 Week 5: Increase barbell squat weight by 2.5-5 kg
This ensures consistent strength gains without overloading too soon!
1️⃣ Increase Resistance – Lift heavier weights over time.
2️⃣ Increase Repetitions – Do more reps with the same weight.
3️⃣ Increase Sets – Add more sets to increase volume.
4️⃣ Improve Form & Range of Motion – Perform exercises with better control.
5️⃣ Decrease Rest Time – Reduce recovery time between sets for added intensity.
6️⃣ Increase Workout Frequency – Train a muscle group more often.
7️⃣ Increase Exercise Difficulty – Move from basic to advanced variations (e.g., push-ups → weighted push-ups).
✅ Builds Strength & Muscle – Keeps muscles challenged for growth.
✅ Prevents Workout Plateaus – Ensures continuous improvement.
✅ Boosts Endurance & Stamina – Helps runners, athletes, and lifters progress.
✅ Reduces Injury Risk – Strengthens muscles, joints, and tendons over time.
✅ Keeps Workouts Engaging – Avoids boredom and keeps motivation high!
At My Ultimate Fitness Centre, we help you:
💪 Apply progressive overload safely & effectively
🏋️ Customize workouts for your fitness level
🔥 Track & measure your progress for faster results
💥 Sign up today & get a FREE trial!
📞 Call us: 9600959971
🌐 Visit: myultimatefitnesscentre.com
📍 Location: Adyar, Chennai
🚀 Train smarter, get stronger, and never hit a plateau again!
Invigorate your wellness journey and experience the WorkFit Difference with a total access trial membership for one day.
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