Convergent Progression is a training plan that allows you to combine both variety and consistency into a training cycle. For example, a six-week training cycle contains a heavy training session once per week that stays the same throughout the entire cycle. This is the consistent part of the cycle. At the same time, a progressive loading system is used in one or two training sessions per week. The progressive loading starts out with weights that are twelve percent lighter than the weights that are used for the heavy training session. The lighter weights are then increased by two to three percent per week until the poundages equal the heavy workout by the last week of the six-week cycle. In other words, the lighter weights increase until they converge to the same poundage of the heavier poundage which is why it is called convergent progression.
Convergent Progression Cycles Start with Volume and Finish with Intensity
When using convergent progression, the lighter weights at the start of the cycle are used in conjunction with a substantial number of sets per exercise. This provides more volume at the start of the cycle. At the same time, the heavier workouts provide the inclusion of heavy lifting each week. The volume of the lighter workouts will taper off as the weight is increased from week to week in order to emphasize heavy weights and higher intensity at the end of the cycle.
An example of convergent progression is written below:
Each exercise within your training plan is to be performed three times per week using the following sets, reps, and percentages of your single rep max.
Week 1
Workout 1: 5 sets x 5 reps with 70% of your 1 Rep max
Workout 2: 5 sets x 5 reps with 70% of your 1 rep max
Workout 3: 2 sets x 5 reps with 82% of your 1 rep max
70% approximately equal to your twelve-rep max
82% is approximately equal to your seven-rep max
Week 2
Workout 1: 4 sets x 5 reps with 72% of your 1 rep max
Workout 2: 4 sets x 5 reps with 72% of your 1 rep max
Workout 3: 2 sets x 5 reps with 82% of your 1 rep max
72% is approximately equal to your eleven-rep max
82% is approximately equal to your seven-rep max
Week 3
Workout 1: 4 sets x 5 reps with 75% of your 1 rep max
Workout 2: 4 sets x 5 reps with 75% of your 1 rep max
Workout 3: 2 sets x 5 reps with 82% of your 1 rep max
Note:
75% is approximately equal to your ten-rep max
82% is approximately equal to your seven-rep max
Week 4
Workout 1: 3 sets x 5 reps with 77% of your 1 rep max
Workout 2: 3 sets x 5 reps with 77% of your 1 rep max
Workout 3: 2 sets x 5 reps with 82% of your 1 rep max
Note:
77% is approximately equal to your nine-rep max
82% is approximately equal to your seven-rep max
Week 5
Workout 1: 3 sets x 5 reps with 80% of your 1 rep max
Workout 2: 3 sets x 5 reps with 80% of your 1 rep max
Workout 3: 2 sets x 5 reps with 82% of your 1 rep max
Note:
80% is approximately equal to your eight-rep max
82% is approximately equal to your seven-rep max
Week 6
Workout 1: 2 sets x 5 reps with 82% of your 1 rep max
Workout 2: 2 sets x 5 reps with 82% of your 1 rep max
Workout 3: 2 sets x 5 reps with 82% of your 1 rep max
Note:
82% is approximately equal to your seven-rep max
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The Convergent Progression Option
There is no single training plan that is the best system for everyone. Different lifters have different levels of experience and conditioning. Different lifters also have inherently different physiology and will respond differently to different types of training. If the training you are currently doing is leading to progress, you should keep doing it. On the other hand, it may be that you are stuck and are finding it difficult to make progress. If this is true of your own training, you have nothing to lose by trying something different than what you are doing now. Convergent progression is a training option that you can try to see if it leads to progress. If it does, keep doing it as long as it keeps working. If it doesn’t work, or it eventually stops working, look for another type of training until you find something that leads to progress. Hope this information proves to be useful. May God bless you with the best of training.