Add these simple Progressive Overload strategies to your training for constant results.
Making progress, seeing results, reaching your goals, however you want to spin it, it all requires one thing - forced physical adaptation.
If we don't force the body to do something new, or challenge it to a task it has never done before it has no reason to change or adapt. So once again, I fall back to one of my favorite sayings ever. "If we continue to do the things we are currently capable of doing over and over again we will never see the results we are looking for".
So if you find yourself in a position where you are either not seeing the results you want to see or not making the progress you expected to be making I want you to ask yourself these questions:
- Are you regularly increasing the weights you use for your exercises?
- Are you regularly increasing the number of repetitions you perform in your work sets?
All progress relies on constant application of Progressive Overload. Below I'm going to lay out a few ways in which you can apply these 2 simple Progressive Overload tactics to your training so you can start seeing the results you want to see.
Example 1 - Increasing the Weights Used
The most simple tactic for building strength and putting on muscle mass is to increase the weight you use for any given exercise that you perform on a regular basis. And it doesn't require huge increases either, all you have to do is make tiny jumps in weight over the course of time and your body will take care of the rest. Check this out.Week 1:
Back Squat; 8-15 Reps x 3 Sets - At 225 lb
Week 2:
Back Squat; 8-15 Reps x 3 Sets - At 230 lb
Week 3:
Back Squat; 8-15 Reps x 3 Sets - At 235 lb
Training Note: Gradually increasing the amount of stress placed on the muscle by adding additional weight on a weekly basis will allow for the muscles to be overloaded safely, while still forcing the body to adapt to a new challenge
Example 2 - Increasing the Repetitions Performed
Another super simple tactic for forcing adaptation is to increase the number of repetitions you perform across all of your work sets. This concept doesn't require you to increase the weight you are using on a weekly basis, but instead, requires you to perform more repetitions per work set. Check this out.Week 1:
Cable Biceps Curl - At 50 lb
Set 1: 15 Reps
Set 2: 13 Reps
Set 3: 9 Reps
Week 2:
Cable Biceps Curl - At 50 lb
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Week 3:
Cable Biceps Curl - At 50 lb
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps
Training Note: Performing additional repetitions over the course of your work sets adds additional total training volume, which in turn increases the amount of stress placed on the muscle. The additional stress placed on the muscle will ultimately be the factor that drives improved muscle endurance and physical adaptation.
Example 3 - Increasing the Repetitions Performed & Increasing the Weight Used
Put these two concepts together and you have a recipe for constant success. This is how the best of the best continue to make progress over years in the gym. If you want to see yourself torching body fat, putting on lean muscle mass, and getting stronger than ever then you need to apply this combination. Check this out.
Week 1:
Incline Bench Press; 8-15 Reps x 3 Sets - At 135 lb
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 9 Reps
Week 2:
Incline Bench Press; 8-15 Reps x 3 Sets - At 135 lb
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 13 Reps
Week 3:
Incline Bench Press; 8-15 Reps x 3 Sets - At 135 lb
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps
Week 4:
Incline Bench Press; 8-15 Reps x 3 Sets - At 155 lb
Set 1: 15 Reps
Set 2: 11 Reps
Set 3: 8 Reps
Training Note: When combining the two Progressive Overload tactics we place an emphasis on increasing the total number of repetitions performed each week before increasing the weight used. This will allow the body to adapt to the added stress of more volume via repetitions before being forced to adapt to the new stress of a new, heavier external load.
Applying Progressive Overload to Your Training
The two Progressive Overload tactics above are staples for driving progress on both Strength & Hypertrophy programs on the TrainRx Performance Programming Platform.
If you're ready to take your training to next level, and start seeing the results you want to see, then it's time for you to get a plan.
HypertrophyRx - Traditional Bodybuilding
Tackle high rep work sets with highly effective loading strategies for packing on lean muscle mass and torching body fat.
These aren't just random sets and reps. Science says we need to work in rep rages of 5-20+ to build muscle mass. So that's exactly what we do, add in using weights that are going to force you to work hard and you have a recipe for success.
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BuildRx - High Intensity Bodybuilding
Stack slabs of muscle mass, build insane overall strength, and shed body fat.
BuildRx utilizes interval training formats to keep you on track, push the intensity of your training, and provide a fresh new look on bodybuilding. Be prepared to face daily challenges with high rep work sets with heavy loads, weekly max out days, and more!
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