![]() ![]() Remember this rule: It's always better to be more conservative when it comes to progressive overload. Then I'm sorry, but you still stay with the same weight. Let's say that for some reason, you take that first set up to 8 reps instead of 6, but fail to get 6 reps on the subsequent sets. Remember, it's not the first set that matters it's reaching the target rep number on all sets. Then, at the next workout, you still try to get to 4 x 6, but now with 245 pounds. Only when you get 4 x 6 with 240, in good form, can you add weight. you can't add weight at the next workout. ![]() You're allowed to add 10 pounds if you lift more than 450. Once you're successful at reaching the target number of reps with SOLID form, you're allowed to add 5 pounds to the bar if you lift 450 or less on the exercise. The goal is to perform all of your work sets with the same weight and hit the target number of reps on each set: 4 sets of 6 with 240 pounds. Select a certain number of sets (3 to 6), a target number of reps (let's say 6 reps for this example), and a weight that's close to the max you can do for your target number of reps. Here's how the double progression model works: and progress is simply much slower than what most people want to believe. This model respects the exact progression potential of the body. It always works, but few people do it because it requires patience. How do you do that? Use the double progression model. Instead, only add weight when you've progressed enough to justify it. It's even worse when you decide in advance how much weight you need to add weekly. That's why I don't like the arbitrary rule of adding weight to the bar every week. You either fail to lift the added weight, or it leads to an excessive overload and causes you to hit a brick wall next week. In more advanced athletes, it might even be 0.5%! Adding even 5 pounds to the bar might be too much. They might even start to regress.Īfter a workout, you might progress by only 1-2%. What happens? They'll be successful for 3-5 weeks before hitting a wall. ![]() The typical example: When someone decides to add 5 or 10 pounds to the bar every week. Their bodies haven't yet progressed enough to justify the increased loading. The first problem? People add weight too quickly. Progressive overload is based on gradually adding weight to the bar as you get stronger. So why doesn't everyone get bigger and stronger when they try to add weight to the bar? Why do some get stuck quickly while others seemingly progress forever? Seven Ways to Screw Up Progression Overload There are very few exceptions to this mechanism. If you challenge your muscles in the gym and gradually add weight to the bar over time, you'll get progressively stronger and bigger. The rate and magnitude of the progression can vary from person to person, but it works the same way for everyone. But our bodies all obey the same physiological rules.Īs such, we all adapt the same way to progressive overload. Some have rapid adaptations to lifting others progress more slowly. Some have a greater potential for strength and size gains. While there are many ways to make a workout more challenging, the two main approaches used with progressive overload are: This is the principle of progressive overload. The result? After your workout and recovery period, you're a little bit stronger and bigger than you were before the workout.īut because you gradually get stronger, your workouts need to be progressively tougher and more challenging. This will, over time, make the muscle bigger.Ī challenging set represents an overload and stimulates the body to adapt positively. The primary way for a muscle to get stronger is to increase the thickness of its fibers. If that action is challenging enough, your muscles adapt by becoming capable of producing more tension – they get stronger. Your muscles produce tension and force to complete the loaded movement. Resistance training consists of performing movements against a load. ![]()
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