Happy Sunday!

Progressions and regressions are always necessary when trying to get stronger. 

There will be times where we want to progress the weight, the reps or the difficulty of the exercise. Then, there will also be times where we need to regress the weight, the reps or the difficulty of the exercise. 

Both help us immensely. Knowing when do to one or the other is key and can be a game changer for your strength. 

Here's a few examples of progressions and regressions you can do at home or in the gym. All are great forms of exercise.

Example: Squat

Squat to box ➡️ Air Squat ➡️ Goblet Squat ➡️ Barbell Squat

This is how I progress a squat for a lot of clients. But, if something feels or looks off in a barbell back squat, regressing to a goblet squat could be a great answer as well.

Example: Shoulder press

Machine shoulder press ➡️ Dumbbell shoulder press ➡️ Barbell overhead press

This is a good example of progressing from a machine to a barbell. Machines help us because they stabilize the weight for us, we just lift it. Once we get to a barbell, our body has to stabilize in order to press the weight overhead effectively and not fall over.

Example: Bridge

Bridge on ground ➡️ Hip thrust off bench ➡️ Weighted hip thrust off bench

This is a good ground to elevated progression. A regular bridge, we start with everything on the ground and lift our hips. A weighted hip thrust requires weight to be placed across our hips and thrusted up. 

Example: Accommodating resistance 

Barbell bench press ➡️ Banded barbell bench press

This is an example of accommodating resistance or adding a little something extra to the bar. Bands provide a great challenge and progression of a regular barbell bench press. They allow you to get through "sticking points". I use band tension with a lot of clients. 

I progress exercises. I also regress exercises. 

Those of us who are just starting out in the gym progress exercises but may also need to regress exercises. 

Those of us who are seasoned gym goers progress exercises but may also need to regress exercises from time to time. 

Regressing an exercise doesn't mean you're a failure. Progressing exercises doesn't mean you've finally got it. 

They are both interchangeable and something you will need to do the rest of your lifting career.

Hope you learned something! 

Have a great Sunday!

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com

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