Combining Exercises With Progressive Sets and Reps - Major Donald Clerkin

 

Weight training is highly adaptable to experimentation. 

In fact, each exercise done today using barbells and dumbbells exists because someone developed it from little more than an idea and the employment of a form of the scientific method.

Though there may not b e any really "new" exercises waiting to be discovered, routines can be devised which combine PROGRESSIONS OF EXERCISES, sets and repetitions. 

Take for example the various pulling motions for the large muscles of the upper and lower back. Begin with 2 sets of flip snatches (without any split or squat) for 8 reps each, making certain the weight is heavy enough to have you work quite hard on the last 2 reps. 

Increase the weight by 20 or more pounds and perform 2 sets of power cleans (without split or squat), 8 reps each.

Then increase the weight of the bar so you can perform 2 hard sets of 8 reps in the regular deadlift. 

From there you can perform as heavy as series of low-rep attempts in the deadlift as you can safely handle. 

The squat can be performed in somewhat the same manner, although but two exercises, the front squat and the back squat are used. Choose a weight for the front squat for 2 sets which will allow 10 reps.

Then do a 3rd set with approximately 20 pounds more for 5-7 reps. 

Rest a bit, then go on to the back squat, increasing the weight again by 30 pounds or so for 2 hard sets of 7-10 reps. 

Now a final 2 sets of 4-6 reps with an increase of 20 pounds. 

As in the pulling regime given above, you may choose to do heavy singles, doubles or triples in the back squat. 

Next, combine the incline press (barbell) with the barbell flat bench press. Here I like 3 sets of inclines, followed by 3 sets of flat benches, taking the same weight for the 3 sets of inclines and increasing by 20 pounds for the 3 sets on the flat bench. 

6-8 reps on the inclines, 4-7 on the flat benches. 

Approach your limit on the flats at times. 

For curling, consider the benefits of combining the reverse and the regular barbell curl.

Do 12-10-8 reps in the reverse curl, increasing the weight with each successive set; for example, 60-70-80 pounds respectively. 

Then take the 80-lb barbell and perform a set of regular curls for 10 reps. 

Do 8 reps with 90 pounds, then 6 or 7 with 100. 

Make your own repetition and weight choices conform to your level of strength and endurance. 

Overhead presses can be done using the same system of progression. 

Press off the racks, for you will conserve your strength without first cleaning the weight. 

First do 3 sets of presses behind the neck, either with a single weight chosen for 8-10 reps, or using the same system of upward pyramiding as described for curling. 

Then do 3 sets of "regular" or military presses, again using either a given weight approximately 15-20 pounds higher than was used in the press behind neck, or utilizing the pyramid system. 

For real strength work take an even heavier weight off the rack and do a few sets of "push" presses or jerks without the split. 

Then, if you have some energy left jerk the weight overhead for a few repetitions. 

As a postscript to the squat technique mentioned above, the line of weight progression could include on vigorous training days the half, or bench squat; even the quarter squat can be added in the foregoing manner. 

Weightlifters and powerlifters have been using such methods as these for many years. Young fellows who go the the gym these days seldom see real power training performed. But without such periods of training the body will never reach its maximum strength and proportions. 

Some bodybuilders have taken the "chemical" method of achieving their goals. The real accomplishment is on the side of training to your natural limit. You will reach that limit by progressively moving your personal strength records upward using nothing more than your own efforts.

Keep in mind that this form of training must be done on a limited basis. Two or three training days per week will suffice.

Do not attempt limit lifts on each training day. Stagger your limit days on each of the heavy muscle groups. 

Probably no more than once a week on each of the big groups - pulling, squatting, and the forms of pressing. 

Here we speak of singles, doubles, and triples. This way your tendons, ligaments and muscles will have sufficient time to rest and repair. No strength or muscle size increases can come to you without sufficient recuperation. 

Enjoy Your Lifting! 

 

December 2026 issue.