The Simple Reason WHY you aren't getting STRONGER

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It’s time to answer why - why you are not getting stronger in the gym. We get in there, set ourself a goal to hit the 100kg bench and we think that we can increase the weight the maximal amount each week until we just. magically get strong.

Hey - it works for each person - until it DOESN’T. For some people - that might be the 120kg bench press mark; and for some (like me) it stops at 85kg and it requires a lot of work.

Now, don’t get me wrong - there are other factors to why you aren’t getting stronger. It could be nutrition, sleep, stress, technique, leavers or pour equipment. But let’s just say - what if it wasn’t any of those things because they’re all good? Then it has to be your programme. Let’s now enter in PERIODISATION.

Periodisation is just a fancy word for the organisation of training. For us sport science guys and coaches who teach strength based sports (there are other forms of periodisation) it means we are managing your training phases between volume, accumulation and intensificataion before we hit you for a peak - known as the intensification.

Now that’s a hella lot of “-cations” but each has a different cause and reason for it.

  • Accumulation /Volume phases are there to build fatigue. Fatigue is not a bad thing when managed correctly and you might see reps as high as 15 to 20 reps and exercises that are not as specific to the movement.

  • Intensification refers to the weights starting to decrease and reps decreasing. In the sense of pure strength training for 1 rep maxes (1RM) it might be hitting reps closer to 4-8 reps.

  • Realisation - this is where we find the time to actually hit a closer to 1RM limit.

Programming is an art and science and it needs to be moderated. This is the prime reason why people who want to get proficient at a skill can’t just get a plug and play programme. It’s too delicate and requires technique checks, consultation and also the ability to change programmes on the fly if the individual cannot follow through.

Want a basic method of how to periodise? Check out the video up top on youtube!

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Sean Koh

Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach

Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)

Sean KohMomentum Active RemedyCannington personal trainer, cannington personal training, cannington exercise physiologist, perth personal trainer, momentum active remedy