17 Sep 2021


Ep. 186 - #AuthenticAF P10 | Breaking Down Training Progression Models P2

Once you hit the so-called plateau with your loading in the gym, it’s important not to knee jerk and change programmes. In this latest episode of #AuthenticAF we dive into specific progression models to use to amplify your gains, with topics such as reverse pyramids, undulating periodisation and recycling strategies all covered. If you’re looking for an edge in your training, this one is going to be a big one to take notes on and listen a few times!  

“Take responsibility over time and adapt accordingly.” 

- Akash Vaghela


00:00 – Intro  

01:32 – Ivan’s favorite: Linear Periodisation Model 

04:16 – Benefits and pressures on early stage 

06:00 – Chasing rep ranges 

09:10 – Time and progress determination 

11:10 – People reaching the plateau 

14:18 – Benefits of increasing body weight 

17:09 – Ed’s weight Increase experience  

19:20 – Volume, Intensity, and frequency Pyramid 

21:56 – Knowing the principles behind a plan 

24:40 – Taking ownership as a trainee 

26:46 – Responsibility to learn about yourself 

29:00 – Isolation exercises 

31:21 – Small vs big guys in the gym 

34:45 – Exercise order in sessions 

37:10 – Adding reps and refining forms as progression 

43:42 – Sets and approaches 

48:36 – Progressive mindset 

49:18 – Wrap up

Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:  
For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!  
If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.  

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