Zyzz101's picture
Zyzz101
  • 14
1805

+ 3 Methods of Progressive Overload

ad

Progressive overload. Does it simply mean adding weight to the bar? Progressive overload is what is needed to better your physique and your lifts. When you plateau at a certain weight, you still need to incorporate methods of progressive overload.

You could progressively overload by:
-Reducing rest periods between sets (to an extent).
-Increasing the TUT (time under tension) per repetition by slowing down eccentric phases of any lift.
-Increasing the frequency of the muscle in question per week, assuming the prior volume was not reduced to compensate, meaning overall more volume.
-Increasing volume. Plain and simple. Adding sets to you exercises
-Increasing the repetitions (to an extent). Don't over do this or your pathways may shift towards a different specific goal (1-6 = strength, 10-15 = fast twitch hypertrophy / 15-25 = slow twitch hypertrophy, 20+ = fast twitch aerobic / 30+ = slow twitch aerobic). If you could add another repetition to the same set with the same amount of weight you had a couple of weeks before, you've progressively overloaded.
-And of course, adding more external weight to the lift.

My personal favorite method is to simply add volume.

Zyzz101's picture

Are you freaking kidding me? Progressive overload is common knowledge. Figured you would have known this stuff.

Zyzz101's picture

This is where you just assume, in the weight loss forum I was literally asked for sources so I tried to find a list by googling a bit of the information I posted regarding low reps while cutting. The article that popped up had many references posted from whom I gained the information from. You're negging without evidence, and therefore abusing your power. I'm bringing to this forum information that will help lifters know what's true and what's false and you're going to neg a post because you think I may have gotten it from somewhere else? It shows you're either insecure about your knowledge and whatever I opposed that goes against your typical curriculum or you just don't care for the common gym goer to learn more.

Zyzz101's picture

Oh okay, in that case thanks and I understand. And yeah I'd change my account name if I could! lol

tonytulo's picture

I'll go with the second one....just saying.