Progressive Overload Explained: Grow Muscle & Strength Today
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Progressive Overload Explained: Grow Muscle & Strength Today
This blog explains the importance of progressive overload and how clients can progressively improve their fitness. Learn how this connects to hypertrophy.
Jul 16, 2021
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How to Apply Progressive Overload
Progressive overload is not a tactic. It’s an outcome. Most lifters fail to apply progressive overload because they treat it as forcing progression, instead of earning it. A few important clarifications that couldn’t fit into the reel: • Progressive overload only has value if execution remains stable If technique, range of motion, or target muscle involvement changes, you are no longer overloading the same stimulus. • Load progression and rep progression are context-dependent Machines and stable
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Progressive overload is not a tactic. It’s an outcome. Most lifters fail to apply progressive overload because they treat it as forcing progression, instead of earning it. A few important clarifications that couldn’t fit into the reel: • Progressive overload only has value if execution remains stable If technique, range of motion, or target muscle involvement changes, you are no longer overloading the same stimulus. • Load progression and rep progression are context-dependent Machines and stable
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What is Progressive Overload? Progressive overload is the gradual increase of stress placed on the body during training. It’s the key principle behind building muscle, strength, and endurance over time. Your body adapts to the challenges you give it — so to keep progressing, you need to do more over time. Methods of Progressive Overload: 1. Increase weight – Lift heavier than before. 2. Increase reps – Do more reps with the same weight. 3. Increase sets – Add extra sets for volume. 4. Improve fo
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