Today, I have another great article for you. It is from the Garage Warrior, Tyler.
Enjoy the article.
Also one more thing. Watch for an exciting announcement that I have for you this Saturday. I will have more details on it very soon.
Take it away, Tyler!
Rick Kaselj, MS
Hey there! Tyler here from GarageWarrior.com and CT-50.com. I made this special video for Rick after a recent Skype call. We were talking a lot about progressions and I wanted to educate you on why progressions are so important regardless of who you are.
Whether you are a man or woman, young or old, you need to use progressions in your workouts. Even if you are a trainer, you need to use these with your clients to accelerate their results. They help you build muscle, tone up and burn fat, all at the same time because you are essentially challenging the movement pattern, so you recruit more muscle fibers, recruit more coordination, and force your body to adapt and change.
Why You MUST Use Progressions
CLICK HERE to watch the YouTube video.
Let’s get started. I am going to use a lecture format here. It’s only going to take 2 or 3 minutes to show you exactly what movement progressions and movement regressions are so you can start using them today in your workouts.
Alright! To start, we have to explain movement progressions and regressions. Let’s start with a simple exercise like the Push Up. Now, a lot of workouts contain exercises like the push up in them, but there are a lot of people out there that find push ups either too easy or too challenging to accomplish with a good form. If it’s too challenging and you start decreasing your range of motion, sacrificing your core integrity, you may get injured and you are not going to make any progress. If they are too easy for you and you are not sophisticating the movement, then you are simply not going to recruit the amount of muscle fibers you potentially could and you are shooting yourself in the foot as far as getting the best results possible.
What do you do if you are currently outside of the spectrum of push ups?
Let’s say you are too advanced and push ups are too easy, or conversely let’s say that they are too hard. You are still a beginner and you can’t get through your whole push up with perfect form. Let’s break this apart and do progressions and regressions for a basic exercise like the push up.
#1 – Kneeling Push Up
Let’s start with regressions first. If you can’t do a push up, the obvious choice to do a perfect push up with a good form is to decrease the level and do kneeling push ups. Now, once you perfect the form of kneeling push ups, you can escalate yourself back up to doing regular push ups and building strength.
Kneeling Push Up
But what about the people out there who might not even be able to do a full chest to ground kneeling push up? Let’s take this regression back even further to make sure you are doing the same movement pattern as the push up, but it’s appropriate for you. Let’s drop the kneeling push up down a level to do a wall push up.
#2 – Wall Push Up
Wall Push Up
Now, as you can see the wall push up is an extremely easy exercise that anybody, even your 90 year old grandma, can do. The secret is once you start to get good at the wall push up, once you learn that perfect form, how to move your body properly, how to recruit your chest, your lats, your core, your glutes, your quads while you are doing those wall push ups, then you can escalate yourself to kneeling push ups. You can escalate yourself to regular push ups and once you get good at the regular push up, then you can progress your push ups all along the way, recruiting more muscle fibers so you can build muscle tone and reduce fat at the same time by sending loud and clear adaptation signals to your body.
#3 – Clap Push Up
Clap Push Up
What is a progression to a push up? A simple one I like to use is the Clap Push Up. By increasing speed, force, timing and coordination, you are going to make this exercise significantly more difficult. The coolest part about this is… let’s say you can do 20 or 30 push ups well and you are advanced enough to move on to clap push ups. Guess what is going to happen. You are only going to be able to do 15 or 20 of these. But let’s say, you get really good at clap push ups and they become significantly easier… where can you go from there? We can sophisticate the movement even further.
#4 – Rings or Lateral Push Up
Rings or Lateral Push Up
We can do push ups on the Rings or a Lateral Explosive push up. Both of these are excellent progressions from the traditional clap push up that recruit more muscle fibers and make it more challenging for you to be able to complete this exercise. This is the way a movement progression works. We start beginners out at the most basic exercise. As they get better at them, we move them through the line of exercises. Forget about calories in, forget about reps, forget about volume, forget about all that stuff!
- Once you are good at the wall push up
- Go to the kneeling push up
- Once you are good enough here, go to the push up
- Once you are good at the push up, go to the clap push up
- Once you are good at the clap push up, go to lateral explosive push up or ring push up
As you can see, each exercise recruits more muscle fibers, which makes it more challenging, which actually delivers better results.
Instead of thinking to yourself, I have to do volume or intensity or intervals, what you should be focusing on is going from point A to B to C to D to E and so on and so forth, and this will send loud and clear fat burning, muscle toning and body transformation signals that you cannot do with any other type of exercise. It’s all about creating progression and by sophisticating the complexity of the movement you will get better results than any other exercise method.
Now, if this sounds too complicated for you, I do have a system called CT-50 as you can see on my shirt, and what I did for you is take all the exercise patterns that I use with my private clients and segment them into five different movement progression levels just like this, and each level has ten follow along video workouts. All you have to do is press play, follow along and you will start getting the body transformation results that you can expect from using progressive movement training.
I really hope you guys enjoyed this video and I really hope you check out CT-50 and start using progressive movement in your workouts so you can look, feel and perform your best. Thanks for watching!