Long Term and Short Term Progression in the Gym
Progressing in the gym in the short and long term can be done in a few key ways. Here are the best ways I believe to do it:
Short Term: Adding reps, sets, and frequency are easy ways to progress in the short term. Simply adding a rep, set, or workout will ensure that you’re progressing in some sense each time you step in the gym. Also, altering the tempo at which an exercise is done can be a quick way to induce more muscle damage resulting in growth.
Long Term: The best ways I believe to profess long term are to add weight to the bar, gain body weight, and cycle the short term aspects. Adding weight to the bar could be considered a short term aspect as well but I think it belongs better in the long term category because you can add weight for a lot longer than adding sets each week. You can add weight nearly every week of your lifting but you simply can’t add a set or rep every time you step in the gym or you would be doing 100 sets of 200 reps after awhile.
Adding reps, sets, workouts, and altering tempos will make sure that you progress in the short term while adding weight to the bar and gaining weight will help you progress over the long term.