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 detailed strength training and program design resource for personal trainers, strength coaches, and serious lifters. Covering training variables, periodization, advanced methods, and ready-to-use programs, this book is a practical reference for anyone serious about strength training.
Why Most GVT Books Give You a Routine — and German Volume Training 2.0 Gives You a System
German Volume Training has been misunderstood, misapplied, and watered down for decades. German Volume Training 2.0 rebuilds the legendary method into a brutally effective six-phase system for lifters who want real gains in both muscle and strength.
From Zero to Two: Leo’s Chin-Up Breakthrough
When Leo began training with me in September 2024, our first goal was to improve body composition — lose fat,
Resistance Training Foundations: How to Progress Safely and Build Real Strength
Resistance training isn’t just for bodybuilders. Whether you’re just starting out, returning after a break, or training for performance, knowing
follow
Error: No feed with the ID 2 found.
Please go to the Instagram Feed settings page to create a feed.