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  2. 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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  4. 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

    1. Hi Alex, thanks for the question.
      weight on deadlift is starting to feel unbearably heavy.
      – Sounds like the RPE has crept up higher than it probably should have. Consider dialing back a little. Three places to learn about RPE:

      • Specific programming examples: The Intermediate Bodybuilding Sample Program or The Intermediate Powerlifting Sample Program
      • Email course: A Course on How to Implement RPE in Your Training
      • My book: The Muscle and Strength Training Pyramid

      To answer your other question: Yes, absolutely. Progress will not happen forever in a calorie deficit. More on this in my choosing a program article. (Note: if you don’t find it there, I’ll have switched that section to my “Training Principles” article, which I think makes more sense. This has been on my to-do list for a while.)

      Hope that helps, Alex!

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

    1. Hi Rami, yes. Weight (load) is a part of the volume calculation. So, load can remain the same or be reduced, as long as the number of sets is increased so that the total load goes up.

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

  7. 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?

  8. 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?

    1. Hi Jason. Consider stopping the RPT, try a fixed set-rep pattern (4 sets of 4, 5 sets of 5, for example). You’ll probably be able to increase your training volume which will drive your size and strength up. – See the notes in the RPT article on this.

    2. 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?

  9. 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 ?


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

    1. Hi Geraldo. Periodization is necessary in order to keep progressing past through the intermediate and into the advanced stages. However, this can be simpler than with strength alone.

      Discussing it all is well beyond the scope of me being able to answer in the comments here, however if you’d like to find out a very good breakdown of the necessary details, Eric Helms has it covered in his Muscle & Strength Training Pyramid series on youtube.
      I’d usually say here, “hope you find that useful” but I know you will. Enjoy!

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