Bodybuilding - Progression

Progression in strength training is trying to increase repetitions or weight in a given exercise. If you want to grow your repetitions should be in the 8 to 12 range with the maximum weight that you can handle using good form. When you reach 12 repetitions you should raise the weight by an amount which will bring your repetitions back to 8 using good form. The next workout you should try to add one more rep to the exercise. Continue to do this for each workout until you reach 12 repetitions. Continue with this progression and you will become stronger and your muscles will grow bigger.

A beginner should be able to maintain this pace for 6 months before a plateau is reached.

If you let yourself maintain the same repetitions and the same weight week after week you will not grow to your full potential.