How to implement progressive overload.

     If you have been following the series about building a hypertrophy workout then you know the guide that we used for reps, sets, and rest. Now that we have a plan, what is the best way to improve? Improvement in the gym refers to progressive overload. We know from previous posts that progressive overload is paramount to continue to elicit adaptations within the body. Remaining stagnant at the gym is ok for a few days but continued use of the same reps, sets and weight will eventually lead to loss of adaptations. Please note that I am using the term adaptations instead of gains for a reason. "Gains" generally refer to muscular adaptations. Resistance training improves multiple aspects of the body such as neural, connective tissue and bone adaptations. Progressive overload is simple. It is either adding more sets or more weight to the lift counts as progressive overload. Going from three sets to four sets creating more volume. Volume is the name of the game in terms of adding muscle. Adding weight is fairly simple.... add more weight to the bar (or heavier dumbbell). There is multiple was to implement progressive overload to the workout. The 2x2 method is being able to lift two more reps then assigned on the last set for two consecutive workouts-meaning if my assigned rep goal is 8 reps and I can do 10 on the last set for two straight workouts then increase weight. This is a conservative approach for progressive overload. Being conservative with adding weight is fine. Technique is way more important than amount of weight lifted. Ego lifting is a big No No in gym culture. The real gym bros resect technique more than weight. Increases in weight lifted is a second way to use progressive overload. Now, this method has some recommendations. If you're a beginner, then your upper body lifts for your upper body could be 2.5-5 pounds and your lower body could be 5-10 pounds. If you're a veteran lifter then increasing upper body lifts could be 5-10 pounds and 10-15 pounds for your lower body. Another way to achieve progressive overload is to increase sets. If I am performing three sets then increase to four with a cap of six sets.

    The main theme is to continuously improve and stick to your rep goal. Performing various goal reps will bring about different adaptations. Five repetitions will illicit more of a strength goal, while 15 reps will illicit more of a muscular endurance adaptation. Keep your rep goal the same and either increase the number of sets or the weight.