Step loading is a simple yet effective progression method. The goal is to perform the same number of reps each set while gradually increasing the weight in small increments. Start with a little left in reserve, and by the final set, you should be pushing to your limit.

Note: I’m using the low-handle position on the hex bar. It makes a big difference in how much total work is performed. Remember: work = force × distance.

Step loading works especially well for the main lifts—squats, deadlifts, presses, rows, and chins. If done correctly, you should see steady progress every workout for 4–6 sessions. After that, it’s time to move on to a new routine.

For more methods to plan your workouts progressively, check out pages 22–25 of my book, The Elite Trainer.

The Elite Trainer: Strength Training for the Serious Professional

The Elite Trainer is a synthesis of the very latest thinking in strength training and a comprehensive guide to developing individualized programs for your clients.

Intensity, volume, density, repetitions, sets, tempo, time under tension, rest interval, exercise selection and sequence, load selection, duration, and frequency are all covered in detail in easy-to-understand language. Whether you are a seasoned professional or a beginner, The Elite Trainer provides a wealth of information you can put to use immediately.

$39.95 Original price was: $39.95.$29.95Current price is: $29.95.

Shop now