Ground Up Strength

I was as usual browsing through t-rag and I came across and article (it's recent) called 6 Tips from 6 Coaches by Ben Bruno.

Bret Contreras

Bret wrote something which I learnt while doing Eric Cressey's Maximum Strength Program in 2008/09:

The biggest thing I've changed is to quit obsessing about progressive overload.

Sure, I want to keep getting stronger and more muscular, but I realize that I'm not going to set a record every time I go to the gym.

This is really important. This is why, even in Maximum Strength, Cressey has certain exercises for which you are supposed to take the same weight for the same volume week in and week out. It isn't likely that all your lifts will keep going up so you have to have some maintenance lifts. I'm not referring to the main movements here. But, this applies to major movers as well. As Eric (our Eric) has just posted, he encourages people who want to get good at Deadlifting to progress on Deadlifts but "maintain" the Squat.

Ofcourse, after this…Bret follows this with:

Around once per month, I'll see if I can set a personal record on squats, bench press, deadlifts, or weighted neutral grip pull ups. However, I'm done trying to use more weight for exercises like lateral raises, rear delt raises, pullovers, shrugs, and hammer curls.

A PR once a month on Squats, Bench, Deadlifts or Pull-ups? Wow….

And more weight on exercises like the beach ones he's listed?

When I read his original comment, exercises which popped into MY head were: Weighted Pull-ups, Pistol squats, Rows, etc. Slightly more meaningful exercises…not "hammer curls".

Progressive overload is just a term. People obsess over the term without having a clear idea about what it is they are obsessing about.

Problem is, just because it is pointless to obsess over progressive overload does not mean training becomes completely aimless where you just every once in a while try for a PR. There is nothing wrong with that, of course. Deciding to have a test day here and there just because you want to or you feel like it is worthwhile is great! But most things at least should fall into a loose plan where you plan to peak and test. You have to realize that not planning for a "goal" where you have an attempted PR to look forward to…you do that all the time and it is really no difference than the endless obsessing over progressive overload. Going for PR's is not an AFTERTHOUGHT! It is the whole purpose of training for maximum strength!

I do get the point about not worrying over adding weight to stuff like hammer curls. But at the same time, why do something at all that you don't plan to progress on? Is this a scenario where I've plugged away at these little exercises for years and added a bunch of weight to them and finally reached a point where I just want to maintain them? If so, that is an entirely subjective experience so who really gives a fig what you do? Most people are going to want to progress on everything. There is not some clearly defined line in the sand where wanting to progress becomes obsessing over progressive overload. I can claim your obsessing about anything that I don't have as much enthusiasm for as you do!

This is why we prioritize training. It's also why I say not to have an endless list of must-do exercises.