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Training Intensity Principles: Progression Principle



Bodybuilding involves progressive resistance training, always using a low percentage of your one rep maximum (1RM). Usually this percentage is around 75% - 85%. You need to gradually increase the weight you use, keeping within a rep range. This way, you will continue to challenge your muscles as they get stronger. By continually testing and training using your one rep maximums, you will be training for power, which will sculpt your body in another way, generally making the muscles thicker and more dense, but doing less for mass gains than recreational bodybuilding. The goal in either case, is to push the body far enough so it adapts and makes new gains, but not far enough that it causes an injury. If you are looking to bench press or squat with three plates a side, that is an excellent goal, however, you need to be sure to work up to it gradually, and have safety as your number one priority, and only perform these types of lifts with a spotter by your side.


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