What does ‘progressive overload’ mean (and an easy way to do it)
What does 'progressive overload' mean (and an easy way to do it)
Progressive overloading is a training term thrown around pretty often and I feel like it sounds way more complicated that it actually is.
All it means is that you're always making progress each week in the gym, whether it be in weight, reps, or sets.
So for example, if you only hit 7 reps for leg press, and the week after you hit, 8 reps, then you're progressively overloading. And by progressively overloading, you're always ensuring your making progress somehow, you're pushing yourself to do better than last week, your getting stronger, which then you'd be building muscle.
A quick and easy way to track your progression and progressively overload is this:
1️⃣ Choose a rep range for the exercise that allows you to perform as many quality reps as possible.
Example: 6-10 reps
2️⃣ Choose a weight that ensures you'll reach failure around the middle rep range (stay on this weight for all your sets).
Example: 100kg for RDLs, and I get around 8 reps per set
3️⃣ Over the next few weeks, work to get more reps than the last, until you hit the top rep range for all your sets.
Example: I finally hit 10 reps for all my sets with 100kg for RDLs
4️⃣ Then you can finally increase the weight for next week by around 2.5-5kg, which should put you back around the middle rep range and then repeat the process.
Example: The next week I did 105kg for RDLs and only got around 8 reps for each set. Now I repeat the process for the next few weeks to try and get 10 reps for all my sets.
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