Eric “Fitman” Brown, an NGA Pro Natural Bodybuilder, USATF Masters Sprinter, and the owner of The Fitman Performance & Physique Center in Roslyn, knows how to make the most predictable gains in the gym.

“Many lifters, athletes, natural bodybuilders, and the general public unfortunately walk into the gym with no plan of action,” Fitman said. “They then wonder why their body does not see the changes that they want to see in terms of looks or performance. But the truth of the matter is that it does not have to be that way!”

“The name of the game is progression,” the 2022 NGA Mr. Natural Philadelphia champion said. “And there are 3 primary ways to make progress in the gym.”

Number One

“The first and most basic way to make progress would be to add weight to the bar. For example, if you bench press 135lbs this week for 3 sets of 5 reps, you can make your goal to try to bench press at least 136lbs for the same sets and reps the next week.”

Number Two

“The second way to make progress is by adding reps to your sets. For that same 135lbs that you did in the bench press for 3 sets of 5 reps, you could make your goal to do 3 sets of 6 reps the following week.”

Number Three

“The third way to make progress in the gym would be to do more work in less time. This is known as increasing your training density. If it took you 40 minutes to do a full upper body workout this week, you can aim to get it done in at least 39 minutes the next week.”

The main similarity between all of these methods of progression is that they present a challenge for you. Easy workouts don’t build hard bodies because without a challenge there is no reason for your body to change.

When you combine these methods of progression with a proper diet and good recovery habits, it will only be a matter of time before you are on the path to building your dream body.

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