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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Physique Training Goal Setting - Part 3 | RippedBody

[…] 3. Purchasing a crap program, kidding yourself that it will suffice. – P90x is a notorious example. (It fails to work past a few weeks because it doesn’t allow for progressive overload.) […]

Vladimir
Vladimir

Hi,
First of all, forgive me if I make mistakes in writing, my English is not so good.
I’m a beginner, I’ve been lifting for around 3 months now.I started with light weights for isolation exercises.
Every workout I go a bit heavier for muscle growth, but after a while, for example, my bicep curl, is getting stronger by lifting heavier every time, but I don’t feel sore other day as much as I would’ve been if I was lifting lighter weights.
So I don’t want to go lighter, because of the “progressive overload”, but when I continue lifting heavier I am getting stronger, but I don’t feel sore other day, not even a half as much as I would’ve been if I was going lighter.. and I just feel like am not really breaking my muscles.
If you could help that would be great.

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The Core Principles of Effective Training | RippedBody.com

[…] effective training routine must follow The Principle of Progressive Overload. This means that it must plan for and allow us to consistently add reps, or weight to the […]

Alex
Alex

Hey Andy first off I got to say I love your articles very informative thank you. To the question at hand is there ever a situation or variables at play that dictate stopping of a progression pattern and progressive overload (calorie range like defecit, or amount of time progressing, current volume, level of trainee, etc)? and maybe even just maintaining new Strength levels for a while.
I’ve been running linear wave loading that I found here for about 6 months. weight on deadlift is starting to feel unbearably heavy. According to BenDover2013 comment above I easily am above the intermediate trainee level

Rami
Rami

What i inderstand from this that volume calculation matters more than weight for making progression overload. Thats right?

rami
rami

if i decrease the weight but doing more volume(weight*reps) can i achieve muscle hypertrophy?my goal is size not strength(sacroplasmic hypertrophy)

Jenn
Jenn

Hi Andy! If I’m doing 10 reps of 100 lbs, 4 sets on a particular exercise, and I want to increase weight but drop reps, I’ve been wondering if this simplified math would work – 10 reps x 100 lbs x 4 sets = 4000. So say I do 6 reps of 125 lbs for 6 sets. That’s 4500. So I’ve increased load despite less reps? Have I over simplified?

Jason
Jason

I do reverse pyramid training, so after warm up, I do my heaviest set first. Right now I am stuck at a 120lbs overhead press for 4 reps, but I want to be able to increase the number of reps here. Should I drop the weight slightly (to 117.5lbs) and continue with that weight until I can do 8 reps, and then return to 120lbs to hopefully blast through the plateau?

Jason
Jason

Thanks, I’ll consider that. I read the article here on Big-3, and it said to take a 2 minute rest between sets. Since 5 reps would be pretty heavy weight, should it be 3 minutes of rest between sets?

Phil
Phil

I have been thinking that it just might be best to use a certain weight for an exercise like say 200 pounds for the bench press and just keep using that weight until the the last rep of the last set is easy..example

set 1 200 x 8 …the weight is easy last few reps
set 2 200 x 8…the weight is still easy but not as easy as the first
Set 3 200 x 8…the weight is starting to feel a little more difficult on the last few reps
set 4 200 x 8 ..the weight was a challenge on the last few reps of the set
set 5 200 x 8…the weight was a real challenge on the last 2 reps.

Then add just enough weight to make the last few reps set of the last set tough again ..then just keep using that weight until it is easy to lift on the last set again.

What do you think about this method and will it work long term ?

Thanks
Phil

Geraldo Rivera
Geraldo Rivera

Came across this page again I had forgotten to check for a response, thanks!!

geraldo rivera
geraldo rivera

If youre only interested in bodybuilding do you need to apply periodization methods or will single double triple progression keep working? Thanks.

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Progressing from 'The Big 3' to a Split Routine | RippedBody.jp

[…] Progressive Overload […]

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O Princípio da Sobrecarga ProgressivaDieta & Malhação

[…] Texto original em inglês […]

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A Skinny Person's Guide To Gaining Weight | Lifehacker Australia

[…] muscle requires something called “progressive overloading“. This is just a fancy way of saying that you’ll need to strength train with […]

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A Skinny Person's Guide to Gaining Weight - BluGry8MiDawg

[…] muscle requires something called "progressive overloading." This is just a fancy way of saying that you’ll need to strength train with […]

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A Skinny Person’s Guide to Gaining Weight | Emelar IT Group

[…] muscle requires something called “progressive overloading.” This is just a fancy way of saying that you’ll need to strength train with […]

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What To Expect | Physique Goal Setting (pt3) | RippedBody.jp

[…] The Principle Of Progressive Overload […]

Seah
Seah

Hi Andy,

Should we take sets to failure? I recall you suggesting not to do so. However, if we don’t do that how will we know if we have gotten stronger or its time to up the weight or reps?

Yanni
Yanni

Hi Andy,

I train for 8 years without results, i am skinny and when i eat to gain weight it’s all fat. I’ve tried thousands of programs, i can increase the weight i lift for the first 2-3 workouts and then the weight starts to decrease. Why is this happens?

Thanks.

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Training Effectively - The Guide | RippedBody.jp

[…] effective training routine must follow The Principle of Progressive Overload. This means it must allow for you to consistently adding reps, or weight to the bar over time […]

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