To me progressive overload is just doing a little more than last time. You cannot control if you get stronger, but you can control if you do more. If you don't get stronger, and you cannot add weight or reps, just add a set or intensifier technique (cluster sets, drop sets, assisted reps once you fail, etc). As long as you can figure out a way to keep adding stimulus every session, you're doing everything you can do from a training perspective to gain muscle/getting stronger.
if you’re not pushing harder every time, you’re staying the same. your body adapts to whatever you throw at it. if it doesn’t feel challenged, it won’t grow. more weight, more reps, less rest, slower reps, or another set, it doesn’t matter how, just make it harder. comfort is the enemy. if you’re not uncomfortable, you’re not progressing. what feels like a 9 rpe today will eventually feel like a 7 rpe. that’s your signal to turn it up, and that only happens with consistent work. progress isn’t pretty, it’s a grind. if you’re not willing to push through that, you’re wasting your time. do more, push harder, and level up. that is progressive overload.
I workout at the purple gym, and it's amazing how people are not even sweating or breathing hard. They will do one set and then breakout their phones. Thirty seconds on the weights, three minutes for phone. In my head, I'm laughing...
@waymoncowley436 ... and spend more time on one machine. I had an experience where I wanted to use a smith machine and this guy rested more by looking at his phone, sitting down. I thought he had done with it so I went to the machine and he said he's still using it. I told him we could take turn, but he said no. And this was a young guy. Some are ok to share.
I think I do this already. I do something like 8 reps at a set weight. When that's easy, I add one rep. When that's easy, I add another. When that's easy, I add weight and go back to 8. And so on. I define easy as being able to perform a bunch of reps without failure and leaving at least one rep in reserve
As someone who can bench 3 plates and squat 4, I very rarely train bench with 2 plates or squat with 3. I find that good depth, form, and control leads to better results. Most importantly, I don’t get injured.
The body's ability to add more load came from an adaptation in strength. Presenting a stimulus to the muscle that it is unaccustomed to will cause the muscle to adapt, provided all the variables are in place, like good sleep, good nutrition, adequate training, etc.
My experience is that Double Progression works best in Isolation movements. In disadvantaged movements weight change represents such an increased magnitude of stimulus that additional reps are easier to accomplish. The best example of this is something like a lateral raise, trying to even add 5 lbs of load to each hand will markedly decrease performance, however adding a rep of or two is a relatively easy process. In contrast to this, adding 5lbs to something like a bench press represents a lower magnitude of stimulus change relative to moving from 5 to 6 reps. Compound movements in general scale more easily in weight than reps, especially in the lower rep ranges. In both cases the more granular change results in the easiest progression as it avoids big jumps in effort and trends more closely to the relatively slow process of adaptation.
Adding weight to a lift is part of progressive overload. It’s an added stimulus. If I benched 100 for 5 reps and two weeks later I did it for 7. That is part of progressive overload. Simply put - an increase in the weight lifted - sets done - reps done - overall volume over time creates progressive overload. The key is over time. Many new lifters think that progressive overload will happen each week. That fall for the “I constantly need to lift more” to get better idea. It’s also why proper programming is vital.
That's basically what I've always done. I like the 8-12 rep range. If 10 is easy, it's time to go up in weight. However, I also throw in occasional 3-4rep to failure, and lower weight high reps. I think it's important to challenge your body and brain
Does the advice on increasing load when hitting the peak of your rep range apply to the first or last set? I find that my reps usually drop about 2-3 per set for each successive set, so If I do 13 reps on the first set, I would probably get 10 or 11 reps on the second set and 8 or 9 reps on the third set. If I wait until I have hit that peak with my third set, I will probably be well out of my range on my first set but if I use my first set to determine the time for load increase my third set will probably end being very low reps.
I think I’m dealing with a similar issue. I use double progression 3x8-12 going to failure. Sometimes my sets end up looking like 16 13 11 reps or even 18 or 20 in the first set. Because I didn’t hit 12 on the third set I don’t increase the weight… It’s harder to reach failure in those earlier sets. I’m considering dynamic double progression. So if I reach 16 13 11 reps I’d increase the weight in the first and second sets but not the third. Anyway just to say some advice on this would be great
Yes, increase weight once your first set is too easy. It will be the same exact thing on the new weight, first set is a full set, then sets two and three have fewer reps. Maybe that first session or two you don't complete all reps of the first set, but by the third session you should. Then continue using that weight until the first set is too easy. Sure, set three might be hard, but why wouldn't it be? You've already fatigued yourself. Either way works really. It shouldn't take you that long to be able to hit all reason all three sets. It's just a matter of preference on how you want to train. I like to add weight because I feel it makes me stronger faster. After a couple sessions of the new weight, you can jump back down to the previous weight and bam, all three if those sets get completed easy peasy.
You can either use different weights for different sets or follow a rep goal system (where you try to hit for example 36 reps across 3 sets before you increase the weight). Either way, as long as you don't sandbag your sets they will be productive.
since i do every set to failure (again, not advising everyone does) i just track this on my first set of an exercise. the following sets are always lower in reps if i keep the same weight. so i just dont even really track subsequent sets for the most part, especially because theres a lot of confounding effects from set 1.
maybe I missed it, but does this apply to all sets per exercise? the last set? The first set? I get this rubric for one set, but how does this apply to multiple sets per exercise.
since i do every set to failure (again, not advising everyone does) i just track this on my first set of an exercise. the following sets are always lower in reps if i keep the same weight. so i just dont even really track subsequent sets for the most part, especially because theres a lot of confounding effects from set 1.
one of the best explanation on the subject because it's not just "how" but also "why". question if i want to work on specific lift (f.e OHP, squat,etc.) and improved my 5 reps max on it, thinking about your explanation you think i should make the range 4-6 reps and increase only when reaching 6 reps on all sets?
thanks for the kind words. i think that, with lower rep work and "big lifts" like bench, OHP, etc, it's probably more wise to get in more volume with each session with lower relative efforts on every set. that seems to be the way that most successful powerlifters train, at least. going to failure on those exercises poses some obvious risk that you wouldn't otherwise have in traditional "hypertrophy" movements.
How does total volume work into the idea of progressive overload. If you do 100lbs for 7 reps, and then do 100 lbs for 8 reps your total volume for that set has gone up by 100 lbs. Then each time you increase your reps by 1 you are adding another 100 lbs to your total volume. Then when you go to 105 for 7, your total volume from your last workout (assuming you stopped at 12 reps) would be lower by 465 lbs. Does this difference even matter?
Oxford dictionary: Progressive (adj): happening or developing gradually or in stages. Overload (noun): an excessive amount of something. Progressive overload means gradually increasing the amount of something. That's it. So, it had better be the intensity. If the set is too easy, your body will not try to adapt because you have not given it a reason to.
Hey Ben, I have been watching you for 2 months, and I don't know what to do because when I come home from gym I often feel bad, like I think I got some pressure in heart and head. I drink 2-3liters of water per day and in gym I hardly try to do every set to the failure. Do you think what I can do to prevent that? (also my macros intake a day is 160g protein, 100g fat, around 250-350 carbo) edit: also my blood pressurse is always fine
Wallet is true that you do not need to raise the weight every single time. The effort needs to be close to failure because there’s a point when you don’t get enough stimulus to grow and you’re just maintaining.
Great post coach! But for some exercises like cable lateral raises and single arm overhead tricep extension, i just cant seem to add load, if i add reps, it will be all the way to 20 reps, which is kinda annoying and takes a lot of time until i reach failure; How would u suggest in this case?
thanks! in these instances a lot of times people are simply trying to add load jumps that are way too big. i'd recommend using the 2.5lb plate trick where you add it onto the pin of the stack youre using. widening your rep range is also not a bad idea. some exercises also just need a lot of time at the same load/reps. as long as your efforts are high, that's what matters.
nothing new for me here but how do you think about the following : couldn´t progress with the same weight over months in an isolation exercise. chose to increase weight last time and could manage the same amount of reps with more reps. if i would follow this only guideline those progressions wouldn´t happen ever...wouldn´t say this is the standard but i had this scenario a few times before now so there must be something to it...
if this were true, then i'd assume that your effort was not standardized across both of those sets. i'm not saying that adding more load when you feel it might be necessary is a bad idea; rather that, adding more load arbitrarily - as many people tend to do - usually is
Great video, I blame Stronglifts and Starting Strength (which are probably perfectly fine programs for lots of beginners) for the "add 5lbs everytime" bastardization of progressive overload. But what you present is how I understand most pre-1970s bodybuilders always trained.
yep that was basically my introduction to powerlifting (and lifting in general). i can't say i regret it because i certainly internalized all of this the hard way, but i do think people can come to these ideas without destroying themselves xD
Yeah say in week 1 you squat 5 reps at 225 lbs at RPE 8, and week 2 you add 10 lbs for 5 reps at 235 but are at RPE 9 or 10, you arguably haven't made progress from Week 1 to Week 2, you've just gotten closer to your maximum output. If however in Week 3 you perform 5 reps at 235 and you're back at around RPE 8 again, you actually have made progress. The factor that gets overlooked a lot with progressive overload is effort.
I thought progressive overload was eating more spoonfuls of ice cream, eating the same number of spoonfuls of ice cream with a bigger spoon, or taking shorter rest breaks between quarts of ice cream.
I’ve actually thought about this several months ago. I’m simply going to do more reps when I hit the 1234 plate milestones. My goal for the year 2025 and 2026 is to do 20 pause reps of 135 OHP, 225 Bench, 315 Squat, and 405 conventional deadlift. Haven’t achieved bench or squat yet, but on my best day I can do 135 OHP x 4 paused reps, and 405 conv deadlift x 9 (full reset) reps. Ordered some eccentric hooks to hopefully help with my paused bench and paused squats.
So, progressive overload is The evidence that someone trained as hard as they can, recruting all the muscle fibers involved in the exercises they performed, giving their body enough time to recover and adapt from the training, and repeating the cilve, several times. Progressive overload is not the goal, it is proof that we simulate, recover and adapt to the training, effectively.
It may be one more rep Or one more rep with a good form or may be one more set If you are just adding the weight but your form looks like siht it's not progressive overload it's ego lifting
Didn’t even notice, and tbh I like how he is one of the few influencers in the fitness space that is not manipulating the heck out of their appearance in every video
20 minutes? Really?? Dude, the joy of hearing your own voice vs viewee practicality 🙃. You make good content but i got one minute in to your ' one Time at Band CAMP'. Zzz
You are partially correct. Insertions and muscle shape are genetic. You can't alter them. However, you can develop the muscle to its fullest potential. I have those higher calves, and that is the hand that I've been dealt. I can be defeated at the gate and blame genetics, or I can grind and make up for that situation by hard work. Just this evening, as I was leaving the gym, an Asian gentleman walked past me with stellar calves, and you just know that he's never trained calves a day in his life. No matter how hard and long I train, I will never match his calves...
To me progressive overload is just doing a little more than last time. You cannot control if you get stronger, but you can control if you do more. If you don't get stronger, and you cannot add weight or reps, just add a set or intensifier technique (cluster sets, drop sets, assisted reps once you fail, etc). As long as you can figure out a way to keep adding stimulus every session, you're doing everything you can do from a training perspective to gain muscle/getting stronger.
if you’re not pushing harder every time, you’re staying the same. your body adapts to whatever you throw at it. if it doesn’t feel challenged, it won’t grow. more weight, more reps, less rest, slower reps, or another set, it doesn’t matter how, just make it harder.
comfort is the enemy. if you’re not uncomfortable, you’re not progressing. what feels like a 9 rpe today will eventually feel like a 7 rpe. that’s your signal to turn it up, and that only happens with consistent work.
progress isn’t pretty, it’s a grind. if you’re not willing to push through that, you’re wasting your time. do more, push harder, and level up. that is progressive overload.
I can hear Mike Mentzer in my head reading this
@@CaokeEventually you have to up the volume.
@@Caoke I take that as a compliment 😂
I workout at the purple gym, and it's amazing how people are not even sweating or breathing hard. They will do one set and then breakout their phones. Thirty seconds on the weights, three minutes for phone. In my head, I'm laughing...
@waymoncowley436 ... and spend more time on one machine. I had an experience where I wanted to use a smith machine and this guy rested more by looking at his phone, sitting down. I thought he had done with it so I went to the machine and he said he's still using it. I told him we could take turn, but he said no. And this was a young guy. Some are ok to share.
I think I do this already. I do something like 8 reps at a set weight. When that's easy, I add one rep. When that's easy, I add another. When that's easy, I add weight and go back to 8.
And so on.
I define easy as being able to perform a bunch of reps without failure and leaving at least one rep in reserve
As someone who can bench 3 plates and squat 4, I very rarely train bench with 2 plates or squat with 3. I find that good depth, form, and control leads to better results. Most importantly, I don’t get injured.
The body's ability to add more load came from an adaptation in strength. Presenting a stimulus to the muscle that it is unaccustomed to will cause the muscle to adapt, provided all the variables are in place, like good sleep, good nutrition, adequate training, etc.
My experience is that Double Progression works best in Isolation movements. In disadvantaged movements weight change represents such an increased magnitude of stimulus that additional reps are easier to accomplish. The best example of this is something like a lateral raise, trying to even add 5 lbs of load to each hand will markedly decrease performance, however adding a rep of or two is a relatively easy process.
In contrast to this, adding 5lbs to something like a bench press represents a lower magnitude of stimulus change relative to moving from 5 to 6 reps. Compound movements in general scale more easily in weight than reps, especially in the lower rep ranges. In both cases the more granular change results in the easiest progression as it avoids big jumps in effort and trends more closely to the relatively slow process of adaptation.
Adding weight to a lift is part of progressive overload. It’s an added stimulus. If I benched 100 for 5 reps and two weeks later I did it for 7. That is part of progressive overload. Simply put - an increase in the weight lifted - sets done - reps done - overall volume over time creates progressive overload. The key is over time. Many new lifters think that progressive overload will happen each week. That fall for the “I constantly need to lift more” to get better idea. It’s also why proper programming is vital.
That's basically what I've always done. I like the 8-12 rep range. If 10 is easy, it's time to go up in weight. However, I also throw in occasional 3-4rep to failure, and lower weight high reps. I think it's important to challenge your body and brain
Thanks for the information I have been training for 2-3 years I am stuck I now have a clear plan
Does the advice on increasing load when hitting the peak of your rep range apply to the first or last set? I find that my reps usually drop about 2-3 per set for each successive set, so If I do 13 reps on the first set, I would probably get 10 or 11 reps on the second set and 8 or 9 reps on the third set. If I wait until I have hit that peak with my third set, I will probably be well out of my range on my first set but if I use my first set to determine the time for load increase my third set will probably end being very low reps.
I think I’m dealing with a similar issue. I use double progression 3x8-12 going to failure. Sometimes my sets end up looking like 16 13 11 reps or even 18 or 20 in the first set. Because I didn’t hit 12 on the third set I don’t increase the weight… It’s harder to reach failure in those earlier sets. I’m considering dynamic double progression. So if I reach 16 13 11 reps I’d increase the weight in the first and second sets but not the third. Anyway just to say some advice on this would be great
Yes, increase weight once your first set is too easy. It will be the same exact thing on the new weight, first set is a full set, then sets two and three have fewer reps. Maybe that first session or two you don't complete all reps of the first set, but by the third session you should. Then continue using that weight until the first set is too easy. Sure, set three might be hard, but why wouldn't it be? You've already fatigued yourself.
Either way works really. It shouldn't take you that long to be able to hit all reason all three sets. It's just a matter of preference on how you want to train. I like to add weight because I feel it makes me stronger faster. After a couple sessions of the new weight, you can jump back down to the previous weight and bam, all three if those sets get completed easy peasy.
Look up dynamic double progression (Brian Minor).
You can either use different weights for different sets or follow a rep goal system (where you try to hit for example 36 reps across 3 sets before you increase the weight). Either way, as long as you don't sandbag your sets they will be productive.
since i do every set to failure (again, not advising everyone does) i just track this on my first set of an exercise. the following sets are always lower in reps if i keep the same weight. so i just dont even really track subsequent sets for the most part, especially because theres a lot of confounding effects from set 1.
maybe I missed it, but does this apply to all sets per exercise? the last set? The first set? I get this rubric for one set, but how does this apply to multiple sets per exercise.
since i do every set to failure (again, not advising everyone does) i just track this on my first set of an exercise. the following sets are always lower in reps if i keep the same weight. so i just dont even really track subsequent sets for the most part, especially because theres a lot of confounding effects from set 1.
@@The_Modern_Meathead thank you sir, that answer helps a lot. much appreciated.
8:02 thats an amazing way to train the adductors in the lengthened state. Whoever that guy is "thanks".
If you are training to failure day in and day out, do you insert a couple weeks of deloading?
i do not - at least, not intentionally. i just choose an amount of volume that i can sustain.
Great philosophical distinctions. Very helpful!
So more reps and rest pauses ?
Probably the best video on the topic I have seen
thanks thomas!
Those foot supported dips are neat.
one of the best explanation on the subject because it's not just "how" but also "why".
question if i want to work on specific lift (f.e OHP, squat,etc.) and improved my 5 reps max on it, thinking about your explanation you think i should make the range 4-6 reps and increase only when reaching 6 reps on all sets?
thanks for the kind words. i think that, with lower rep work and "big lifts" like bench, OHP, etc, it's probably more wise to get in more volume with each session with lower relative efforts on every set. that seems to be the way that most successful powerlifters train, at least. going to failure on those exercises poses some obvious risk that you wouldn't otherwise have in traditional "hypertrophy" movements.
How does total volume work into the idea of progressive overload. If you do 100lbs for 7 reps, and then do 100 lbs for 8 reps your total volume for that set has gone up by 100 lbs. Then each time you increase your reps by 1 you are adding another 100 lbs to your total volume. Then when you go to 105 for 7, your total volume from your last workout (assuming you stopped at 12 reps) would be lower by 465 lbs. Does this difference even matter?
Oxford dictionary:
Progressive (adj): happening or developing gradually or in stages.
Overload (noun): an excessive amount of something.
Progressive overload means gradually increasing the amount of something. That's it. So, it had better be the intensity. If the set is too easy, your body will not try to adapt because you have not given it a reason to.
Hey Ben, I have been watching you for 2 months, and I don't know what to do because when I come home from gym I often feel bad, like I think I got some pressure in heart and head. I drink 2-3liters of water per day and in gym I hardly try to do every set to the failure. Do you think what I can do to prevent that? (also my macros intake a day is 160g protein, 100g fat, around 250-350 carbo)
edit: also my blood pressurse is always fine
sorry to hear that. i'd highly recommend seeing a medical professional - im not qualified to say!
Wallet is true that you do not need to raise the weight every single time. The effort needs to be close to failure because there’s a point when you don’t get enough stimulus to grow and you’re just maintaining.
Great post coach! But for some exercises like cable lateral raises and single arm overhead tricep extension, i just cant seem to add load, if i add reps, it will be all the way to 20 reps, which is kinda annoying and takes a lot of time until i reach failure; How would u suggest in this case?
thanks! in these instances a lot of times people are simply trying to add load jumps that are way too big. i'd recommend using the 2.5lb plate trick where you add it onto the pin of the stack youre using. widening your rep range is also not a bad idea. some exercises also just need a lot of time at the same load/reps. as long as your efforts are high, that's what matters.
Brah, totally taking the fun out of sending it in the gym.
nothing new for me here but how do you think about the following : couldn´t progress with the same weight over months in an isolation exercise. chose to increase weight last time and could manage the same amount of reps with more reps. if i would follow this only guideline those progressions wouldn´t happen ever...wouldn´t say this is the standard but i had this scenario a few times before now so there must be something to it...
if this were true, then i'd assume that your effort was not standardized across both of those sets. i'm not saying that adding more load when you feel it might be necessary is a bad idea; rather that, adding more load arbitrarily - as many people tend to do - usually is
great post ben
Great video, I blame Stronglifts and Starting Strength (which are probably perfectly fine programs for lots of beginners) for the "add 5lbs everytime" bastardization of progressive overload. But what you present is how I understand most pre-1970s bodybuilders always trained.
yep that was basically my introduction to powerlifting (and lifting in general). i can't say i regret it because i certainly internalized all of this the hard way, but i do think people can come to these ideas without destroying themselves xD
Yeah say in week 1 you squat 5 reps at 225 lbs at RPE 8, and week 2 you add 10 lbs for 5 reps at 235 but are at RPE 9 or 10, you arguably haven't made progress from Week 1 to Week 2, you've just gotten closer to your maximum output. If however in Week 3 you perform 5 reps at 235 and you're back at around RPE 8 again, you actually have made progress. The factor that gets overlooked a lot with progressive overload is effort.
When performing the Leg Curl, lying down, or seated, don't you think the roller bar should be lower, closer to your heels?🏋🏋♂🏋♀
Just be consistent. Sometimes you'll need to stay on a weight for a while as you get better at executing that lift at that weight in that rep range.
Meanwhile in the background at the 16 min mark a steroid monster is doing weird hamstring curls with 10 reps in reserve.
I thought progressive overload was eating more spoonfuls of ice cream, eating the same number of spoonfuls of ice cream with a bigger spoon, or taking shorter rest breaks between quarts of ice cream.
Only if you're following Starting Strength.
Its not a secret, that dding reps is lso form of progressiv overload!
bro watched the tiktok video
i do not watch tik toks xD
more body weight= more gain⁉️
If you bench 3 plates, do you have 2 on one side and 1 on the other? 😂
I’ve actually thought about this several months ago. I’m simply going to do more reps when I hit the 1234 plate milestones. My goal for the year 2025 and 2026 is to do 20 pause reps of 135 OHP, 225 Bench, 315 Squat, and 405 conventional deadlift. Haven’t achieved bench or squat yet, but on my best day I can do 135 OHP x 4 paused reps, and 405 conv deadlift x 9 (full reset) reps. Ordered some eccentric hooks to hopefully help with my paused bench and paused squats.
Harder than last time
So, progressive overload is The evidence that someone trained as hard as they can, recruting all the muscle fibers involved in the exercises they performed, giving their body enough time to recover and adapt from the training, and repeating the cilve, several times. Progressive overload is not the goal, it is proof that we simulate, recover and adapt to the training, effectively.
It may be one more rep
Or one more rep with a good form or may be one more set
If you are just adding the weight but your form looks like siht it's not progressive overload it's ego lifting
How did this guy turn 2 minutes of basic info into 18 minutes of fluff?
It’s fluff if you’re one of the rare people who understands this perfectly already or if you’re in the majority who doesn’t care enough to listen.
You should do a video on how to critique someone's training plan.
Training plans should be individualized, what's the point?
Your right, he shouldn't do that.
a bit unflattering thumbnail, makes face seems a bit puffy with double chin
Didn’t even notice, and tbh I like how he is one of the few influencers in the fitness space that is not manipulating the heck out of their appearance in every video
@@Joe-kh2ih glad you noticed that. :)
20 minutes? Really?? Dude, the joy of hearing your own voice vs viewee practicality 🙃. You make good content but i got one minute in to your ' one Time at Band CAMP'. Zzz
Bruh 😂 so confusing
9:02 now i understand why your calves are so massive. Calves aint genetic folks,you just need to train them harder.
You are partially correct. Insertions and muscle shape are genetic. You can't alter them. However, you can develop the muscle to its fullest potential. I have those higher calves, and that is the hand that I've been dealt. I can be defeated at the gate and blame genetics, or I can grind and make up for that situation by hard work. Just this evening, as I was leaving the gym, an Asian gentleman walked past me with stellar calves, and you just know that he's never trained calves a day in his life. No matter how hard and long I train, I will never match his calves...