Continuum Performance Center

Using proper progressions is necessary to make progress.

Do: Challenge yourself and go up in weight at the gym. It’s imperative. However, The best response will come from small changes in weight vs big jumps. Your muscles will notice changes in weight that are greater than 5% and it’s jarring when we make successive set jumps equal to or greater than that amount.

When structuring your program ensure that you don’t intentionally make large jumps in weight through your working sets to maximize strength gains.

Don’t: If you don’t have access to incremental workloads play with reps first. Rather than going from a 25lbs dumbbell for 8 reps to a 30 for 8 reps, try going to failure with the number of repetitions OR playing with your tempo and really forcing yourself to spend a lot more time under the stimulus of that weight or workload.

We all love a good stress relief workout or a rage lift. Trust us, we get it! But please proceed with caution!

Do: Know that there is never a replacement for quality form through a full range of motion. Making sure that we own our ranges of motion and are able to move them properly is mission critical. If that can happen, then performing these movements with metabolic intensity is welcomed. ALWAYS establish this prior to going hard. Just because you have done these movements/this workout before doesn’t mean your body is ready right NOW.

Don’t: Start doing strength, power or relative strength movements you DO NOT OWN inside of a metabolic workout. You should never move faster or through a range of motion you don’t have complete control over.

Never sacrifice longevity for the short term metabolic crush right now.