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Anyone that has trained consistently for any length of time has, in most cases, reached a point where progress seems to come to a screeching halt. Whether it be for the recreational bench presser or the avid Kettlebell lifter—sooner or later you reach a plateau if you keep trying to add weight to the bar or jump to the next size Kettlebell. It happens to us all, especially the Kettlebell lifter. With the Kettlebell, some trainees find it difficult to move to the next size due to the increased poundage jump from one Kettlebell to the next, which is typically 4kgs. or roughly 9lbs. Barbell exercises offer a slight advantage over the Kettlebell from one aspect—you can easily add small, incremental loads to the bar via micro-plates that can weight as little as 5/8 of a pound. This concept of micro-loading leads to an essential component of strength training known as progressive overload which forces muscles to adapt to a stimulus through increased muscular strength and/or size. The stimulus, in this case, is more weight on the bar. But even with this micro-loading approach, you will eventually plateau and progress will level off. So what’s the solution? What’s a trainee supposed to do when weight can no longer be added to the bar or the next Kettlebell size seems out of reach? Well you have a couple of options and each still complies with the concept of progressive overload.  

So let’s explore 3 methods to inject variety into your program without changing exercises—all of which will force the body to continually adapt by subjecting it to a different stimulus. To illustrate, let’s use the exercises/workout model below as an example and then describe how to apply each of the progression methods over a 6 week training cycle. This will allow the body time to adjust and adapt gradually without leading to central nervous system burnout.

Training Protocol: Exercises, Resistance, Sets, Reps, and Rest Times are:

• 1 Kettlebell Clean & Press—2 4kg @ 3 sets x 5 reps (Right, Left)
• Pull-up—Bodyweight @ 3 sets x 5 reps
• Rest time is 1:30 between exercises rotating back and forth between the two

1. Add Sets

With this approach you will use the same weight/rep/rest scheme, but will increase the number of sets performed by 1 set every 2 weeks. This will lead to an increase in total volume per workout every 2 weeks. 

2. Add Reps

With this approach you will use the same weight/sets/rest scheme, but will increase the number of reps performed by 1 rep every 2 weeks. Again, this will lead to an increase in total volume per workout every 2 weeks.

3. Reduce Rest Times

With this approach you will use the same weight/reps/sets scheme, but will reduce the rest periods by 15 seconds every 2 weeks. While this approach does not increase the total workout volume, it does increase the density of the workout by performing the same work in less time due to the reduced rest periods.

These are 3 easy-to-employ methods that gradually increase the amount or type of stimulus applied to the muscles which are essential for continued progress—the progression and overload principles. One of the issues that many trainees run into after they have progressed beyond the beginner stage is the fact that they cannot continually add weight to the bar, which is the most common form of overload and progression. Dumbbells and Kettlebell can also pose a similar problem due to the fact that moving up to the next size can be difficult since the increase in weight from one to the next can range from 5-10lbs. These methods allow a trainee to use the same weight, but still continue to progress by manipulating other variables such as sets, reps, and rest times. So there you have it—Variety—without ever changing exercises.

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About the Author - Ed Long is the owner of MODERN ATHLETE, the premier conditioning program for Core Combat Sports in Louisville Kentucky. For the past 5 years he has worked with a variety of clients from high school and college athletes, combat sport athletes, as well as figure show contestants and the general public. Ed is a former college football player, strongman competitor, and student of Krav Maga-- official fighting system of the Israeli Defense Forces. He is also a certified Russian kettlebell instructor (RKC).