The Hidden Danger Of Progressive Overload (Caution!)
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- เผยแพร่เมื่อ 6 ม.ค. 2020
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The Hidden Danger Of Progressive Overload (Caution!)
Progressive overload is the underlying driver of the entire muscle building process. Consistently improving on your workout performance over time is what forces your body to adapt and grow. Unless you’re a more advanced lifter, those performance increases should primarily be in the form of basic linear weight and rep increases.
Focus on getting stronger over time on all the key compound exercises. When you combine that with a small calorie surplus and sufficient protein, if your numbers in the gym are consistently going up, then you are going to consistently build muscle as well.
But a big mistake I see a lot of lifters make with progressive overload is rushing the process and trying to increase their strength too quickly. They end up sacrificing form for the sake of lifting heavier weight, which could mean they aren’t activating the targeted muscle because they’re using momentum or that other muscle groups are taking over.
But even more importantly, the risk for injury goes way up. If you get injured, it’s going to slow down your rate of muscle building progress in the long term because you’ll have to take time off to heal, and it could even permanently negatively affect your training efforts.
Bottom line?
Any time you add weight to the bar, your form should look exactly the same as it did with the previous weight - no additional momentum, same speed on the negative, same full range of motion.
If any of those factors are significantly changing after you’ve increased the weight, then that’s not true progressive overload. You’re moving too quickly.
You don’t need to add more weight to the bar every single workout or even every single week. Even performing one extra rep with the same weight is meaningful strength progression.
The general approach I recommend is to train for additional reps with a given weight. Once you hit the upper end of your target rep range, increase the weight by five pounds (or even less if it’s a smaller isolation lift). Then just go back to training for reps and repeat that process.
If you’re consistently adding one rep per week and then increasing the weight every two to three weeks, maybe slightly longer depending on the exercise, while maintaining perfect form, you’ll be generally on the right track as far as building muscle goes.
So if you’re serious about your muscle building goals and want to maximize your chances for long-term bodybuilding success, slow down. This is something you want to be doing for the rest of your life.
Don’t try to add weight too quickly, because it will eventually backfire. The quality of your training will gradually decrease, and you’ll be at much higher risk for injury.
Increasing your strength on compound lifts will add muscle to your frame at the fastest rate, but true progressive overload means that your form remains exactly the same regardless of how heavy the load is.
Progressive overload is the primary driver of hypertrophy, but only if it’s being applied properly. - แนวปฏิบัติและการใช้ชีวิต
Good to be back guys! Been dealing with some health issues over the past few months and I simply wasn't able to get on camera and record content during that time. Things are improving though and I've got 20 new videos planned out, so expect to see consistent content from me moving forward. Hope everyone is having a good start to 2020, and if there are any topics you'd like to see me cover as I get back on track here feel free to comment below.
Wish you a full and fast recovery !
So happy to see you in my sub box again :)
Welcome backk ! Hope you're doing better man.
Hey Sean nice your back💪 I have a question on how to taper down cardio after a cut to transition to a bulk cardio routine
Can you talk about what kind of health issues you had? Hope you get back to 100 percent soon.
joints & spine are the most important part of long-term progress
Pre and post workout joints are very important.
This is why guys on gear have so many injuries and/suffer the consequences when they’re forced to quit training. Their connective tissue (tendons and ligaments) can’t keep pace with the gear enhanced overloads.
Well said sir! EXACTLY!👍🏼🏋️♀️
That’s when they introduce HGH
@@Ay0o
That's when their noses & ears start getting disproportionately large.
Great tips, I have been lifting for 6 months now , I had a feeling like I have to add weight to each exercise every week, eventually I realised my form has suffered, either by using too much momentum or by overtraining supporting muscles such as forearms on the lat pulldowns, or simply adding too much weights when squatting making the range of motion smaller over time. It also makes it more satisfying over time when you progress at a slower pace, without sacrificing the form, and actually feel like you have "earned it".
Thanks.
Sean, back after a long time, PERFECTLY explained, fitness should be a life long process, injury free too.
Yes on increasing reps, instead of always adding weight!
I appreciate this comment 🙏 thank you
Gonna fr do both if that weight becomes easier so now imma increase the weight on repeat.
Great to see back Sean. Happy New Year!
Aww my 2 favorite YT fitness coaches
Glad to see you back buddy, hope everything is alright!
And thanks a lot for this video, excited to watch it now :)
The progression thing is what I've always wanted to hear. Maintain proper form and increase reps. Then, increase weight. Perfect, thank you
Thank you, Sean. Great to see you back. Hope you're feeling healthier.
Hey there Sean, good to have you back, I sincerely wish you the best recovery. Your content is excelent, specially for a novice like me. Keep up the awesome job and have a nice 2020
Awesome video, missed your content! Keep up the great work Sean!! 👌🏽
I realized that I have not seen u from past few weeks. Glad to see u back.
I have been wondering what happened to you buddy, glad your ok,welcome back and God bless
Glad to see you're back 👍First positive thing for 2020.
Awesome video! Glad to see a video from you again.
Man been waiting to see you for long time. Thanks for the great tips.
Great to see you back on YT, Sean!
dammmmnnn dude,,im so glad you r back,,wishing you all the best for 2020, health and wealth,,,peace
Glad you are back, was wondering were you went.
Very true! I’ve become a big proponent of flow training recently and feel so much better. Higher reps lower weight are suboptimal for hypertrophy but my joints, ligaments, tendons feel so much better. Still better results in the long term given no breaks needed to deal with injuries/inflammation. Probably less of a factor if you’re under 30.
Glad to see you Sean, hope you are much better now
Glad to you come back👍🔥💯
Been lifting a long time on and off over the years but it still helps going back to the basics, Im struggling with this now, I want to load up but I need to be patient. Great content as always!
I liked this before it started playing, I just know what he's gonna say, and it needs to be said. I like chasing reps for progression, and step-loading is also really useful on the big compound lifts too. Linear progression only works well when you're a beginner or novice.
its been working well for me so far and i am not a beginner .i train in 1-3 rep range on all my compound lifts .it works unless you're maxed out .
@@iangraham-white5717 Sounds like you're on the right track. Honestly, I've never heard a beginner that has as serious of an approach to training. Alex and Jeff are both good resources, I've followed both for years and they've helped me out immensely.
I thought you fell off the planet Sean, glad to see your back and doing good. Look forward to more videos.
Hi Sean, glad seeing you back mate. Keep it coming 👍👍👍
So nice to see you back Sean!
Welcome back Sean! Like your channel coz it helps a lot in my workout. Keep it up!!! :)
Yessir Sean back with another vid!! Always pumped for all your content brother 💪🏻
OMG YOU'RE FINALLY BACK I MISSED YOUR VIDEOS MAN
Thank you for detailing progressive overload techniques!
Welcome back Sean and have a Happy and Healthy New Year!
Yep, you said it man! Found this out last night. Once a weight sacrifices form, it's too heavy to be effective! Seems like common sense but hey! Thanks for sharing, hope you completely recover from your health issues
Good to see you Sean.
I really needed to hear this. Thanks Sean.
I've been struggling with this. Thanks for this information
Excellent content as usual!
Brilliant video, very informative but also emphasizes the fundamental basics 👍
Hello hunk Sean. Happy new year.
Great stuff man. Straight shooter. Love the info.
Great advice, can’t wait for your protein powder mix that you are working on! Hopefully soon!
Welcome back Sean. Missed your videos
HAPPY NEW YEAR, MY MAN SEAN IS BACK!!
This confirms everything I thought. Glad to see you back bud! Thanks for the good video
I have a question. Say target rep range is 8-12. Set 1 you hit 12. But the other sets you might get 11 or 10... so should I increase the weight when all my sets are solid 12’s? Or should I only judge it based on the first set?
@@follower8815 However you want, as long as you keep progressing from week to week and somewhat enjoy doing the lift it's up to you. You can also do it differently for specific excercises. I only add weight to my shoulder excercises and skull crushers when I hit 11 reps on all three sets, but for the other excercises I increase the weight when I hit a certain number on the first set. There was quite a bit of experimentation until i've found what works for me, so it might take while for you as well if you're a beginner.
Yassss....Sean is back!!!
Welcome back Sean! The most important thing in live is to stay healthy. Glad you make it. A big hello from Amsterdam, the Netherlands 🇳🇱
Very wise ! Thanks. Stay healthy.
Great advice!
Good to have you back bro. Also, great timing. I was literally just thinking about what happened to you yesterday.
Very very informative very well said this is top tier for sure mad respect.
Sean is the most under rated guy on TH-cam. Great advice without all the hype!
Great video!
U r alive !!!!
Also nice haircut Sean,you looking fresh.
Sean the sheep is baaack on Disney Channel! Haha. Glad you're back. Do some motivation video.... Like workouts for added boost in the gym. Mindset video topics also. Hope youll doing good. Faster recovery sean!
He’s back!! 🔥💪
Glad to see you back. Got tired of watching the other fitness channels
Nice as first video of the year!
appericiate your products
excellent advice!
Welcome back bruh Happy Healthy 2020 💪
Missed your videos!
Missed ya sean you put out great content.💪✌
Thanks Jim
Great video.
this is sooo god dam informtive . i subscribed you like 5 years ago .yet i didnt train hard enough and i was just running in the mud due to number of reasons in past 3-4 years , after i made most of myy gain in the first two year i was running in the mud for 4 years now . im 26 right now hopefully with right prograssive overlode over time . i can finally bench 110KG+ . thank you sean.
I needed to hear this today.
The Man with the Plan :-)
Welcome back broh!
Great advice as always, hope you're doing well. I myself got sick for the first time in 4 YEARS over the holidays, missed a couple of workout for the first time! Only good thing was it kept me from going too crazy on all the baking and treats lol. Keep on crushin'!
Lol you missed 2 work outs???? And you are worried??? Seriously????
@@donnn-ow4rj Hey I never said I was worried lol, it just felt weird cuz it's just been part of my routine for so long. It's not something I have trouble with finding the motivation to do! Now staying away from snacking in the evening, that's a battle for me!
Hey Sean, good to see you back man, you're one of my favorite TH-cam fitness guys. How's your injury feeling now bro?
Still the same. Gotta get the surgery for it ultimately
@@Sean_Nalewanyj That sucks man. Hope you can find a good surgeon & get a good outcome!
Thanks man
All good advice. I'd add to that for people to buy their own small weights to keep in their gym bag, 1/4kgs 1/2kg and 1kg, so they can make small increments each week. Going from say 6 reps to 7 reps is a pretty large increase and smaller discs/plates will help keep the progressive overload going.
Welcome back!
Good info
I know this is like 3 yrs old now but thank you so much for this advice! A targeted rep count seems like a much better way to track progress. I've always added weight after each set, and really not sure why. I've also never been really focused on tracking progress which eventually led me to frustration, injury, and eventually quitting.
Sean this is the best video on progressive overload I have seen.
Keep up the good work. Maybe give us a real world example of training a beginner with progressive overload?
like how long it took them to go from 10lb dumbbells to 25lb dumbbells?
Great video as usual Sean. The issue in my gym, and actually all gyms where I live, is that they have weights only in increments of 2.5 kg. So on a dumbbell the next weights jumps 2.5 to 3 kg and on bilateral movements such as bench press, increments of only 5 kg (2.5 on each side of bar) can be used. Imo, that jump is too big and a total jump of 2 kg or less at a time makes more sense to me. But they don't have small weights.
Have to start being crafty. You put that weight on, pump out a few reps then drop the weight and as quickly possible keep lifting. You have almost see how you progress at that weight within the set even though the set isn't finished yet. It's like a dropset I guess.
Good stuff
Hey Sean's back!
Forgot how good your videos are
That longterm mentality is a crucial factor
First! Where the heck have you been sir? Edit: Just read the comment you pinned. Glad you're back!
I've never been this early for a sean video
Thank you.
Was wondering what happened to you. Wishing you a speedy recovery.
113 comments. A lot of folks been missing you Sean. Glad to have you back.
It's good to be back
Glad you're not dead dude. Was worried there for a sec.
Just the other day I checked your account wondering why it'd been so long. Easily a most underrated channel. Hope all is well for you in the new year man!
Thanks man
@@Sean_Nalewanyj of course! I don't know how but you always perfectly explain what im thinking. I'm always skeptical of hype in fitness and your explanations are perfectly molded for people to understand. Your deadlift video is a favorite.
One of my favorite fitness coaches online is back!
Dude u are telling the information that people need to hear... the juicy stuff
Brilliant stuff. More useful and digestible information than in 10 hours of Mike Israetel and Jeff Nippard. Not hating on these 2 guys as I like them both but I have been trying to figure out how to build a plan and this is so helpful. 👍
I am in no rush. I just lift my weights, close to failure, and take my time. I can see the progress.... Wish you all the best.
I have already been doing this. This always seemed the most logical way
Subscribed!
Welcome to the channel
Thanks for your videos I find them helpfull . If I could afford a trainer I would hire one but I can't afford the expense due to medical costs. Your content is so on point. You rock Shawn ☺
Sorry I miss spelled your name sean
No worries :)
1:48 yes sean yeasss 😂😂😂😂😂😂😂😂
I literally got a v shred ad before this video telling me to not use a treadmill
Canadian Legend 💪🏿
Sean for President!!!
I ´m Glad You are feeling better!! I Have beeen having my share of health issues too but looking at you look very well I hope the same happens to me and get back on track cause I Haven´t been able to train as much and as hard as I like for the last two or three years,well I Have to say that I am about to turn 60 and you are very young.I Would like to ask you if you have in any way up to dated your trianing program ,I ask you this cause I bougt it some time ago and want to see if any improvements ,new tips have been added,and the other thing based of my age basically ,which of the products your company offers will suit me,thanks in advance and very happy and succesfull 2020.
Man am I glad you were sick. HMMM that didn't come ut exactly right. I thought my computer had deacided to become the boss and not allow me to get your videos. And I can baarely get this thing to cme on. I can hardly wait to see all the videos you have lined up. This one was valuaable to just because it stresses the basics. I tend to increase the weight too fast and form suffers. And I work out at 4 am so don't worry about impressing anyone else. I'll slow down and hope my shouder heals. Thanks
Haha thanks man. And hope you heal up quickly
Long time no see Sean.