Progressive Overload

Why is Progressive Overload Important For Your Workout Plan?

Because Without Progressive Overload You’ll End Up Not Gaining More Muscle and Strength, Imagine This, Week 1 Of Your Squat Weights, Repetitions, and Sets Are 40Kg 8 Reps 3 Sets, And Week 2 You Did The Same Thing, And Week 3 You Did The Same Thing, How Are Your Muscle Suppose To Increase in Size and Strength? You’ll Be Stuck!

So What Are The Ways To Do Progressive Overloads?

  1. Increase in Weights. This is Actually The Most Common Way To Do Progressive Overload, So For Example You Squat 40Kg 8 Reps 3 Sets on Week 1, You Can Do 42,5Kg 8 Reps 3 Sets on Week 2, And You Can Do 45Kg 8 Reps 3 Sets on Week 3.
  2. Increase in Repetitions. Other Than Weights You Can Also Increase Your Repetitions in Your Workout To Do Progressive Overload, So For Example You Squat 40Kg 8 Reps 3 Sets on Week 1, You Can Do 40Kg 10 Reps 3 Sets on Week 2, And You Can Do 40Kg 12 Reps 3 Sets on Week 3.
  3. Increase in Sets. The Last Way To Do Progressive Overload is To Increase Your Sets in Your Workout, So For Example You Squat 40Kg 12 Reps 3 Sets on Week 1, You Can Do 40Kg 12 Reps 4 Sets on Week 2, And You Can Do 40kg 12 Reps 5 Sets on Week 3.

Conclusion:

  1. 40Kg 8 Reps 3 Sets -> 42,5Kg 8 Reps 3 Sets / Weights Increase
  2. 40Kg 8 Reps 3 Sets -> 40Kg 10 Reps 3 Sets / Reps Increase
  3. 40Kg 8 Reps 3 Sets -> 40Kg 8 Reps 4 Sets / Sets Increase

Is That it? No! You Can Also Combine These 3 Ways, For Example:

  1. 40Kg 12 Reps 3 Sets -> 45Kg 8 Reps 3 Sets / W:+ R:- S:0 / Volume: –
  2. 40Kg 8 Reps 5 Sets -> 45Kg 8 Reps 3 Sets / W:+ R:0 S:- / Volume:
  3. 40Kg 10 Reps 4 Sets -> 45Kg 8 Reps 3 Sets / W:+ R:- S:- / Volume:
  4. 40Kg 12 Reps 3 Sets -> 40Kg 8 Reps 5 Sets / W:0 R:- S:+ / Volume: +
  5. 45Kg 8 Reps 3 Sets -> 40Kg 8 Reps 5 Sets / W:- R:0 S:+ / Volume: +
  6. 42,5Kg 10 Reps 3 Sets -> 40Kg 8 Reps 5 Sets / W:- R:- S:+ / Volume: +
  7. 45Kg 8 Reps 3 Sets -> 40Kg 12 Reps 3 Sets / W:- R:+ S:0 / Volume: +
  8. 40Kg 8 Reps 5 Sets -> 40Kg 12 Reps 3 Sets / W:0 R:+ S:- / Volume:
  9. 42,5Kg 8 Reps 4 Sets -> 40Kg 12 Reps 3 Sets / W:- R:+ S:- / Volume: +
  10. 45Kg 8 Reps 3 Sets -> 40Kg 10 Reps 4 Sets / W:- R:+ S:+ / Volume: +
  11. 40Kg 12 Reps 3 Sets -> 42,5Kg 8 Reps 4 Sets / W:+ R:- S:+ / Volume: –
  12. 40Kg 8 Reps 5 Sets -> 42,5Kg 10 Reps 3 Sets / W:+ R:+ S:- / Volume:
  13. 40Kg 8 Reps 3 Sets -> 40Kg 10 Reps 4 Sets / W:0 R:+ S:+ / Volume: +
  14. 40Kg 8 Reps 3 Sets -> 42,5Kg 10 Reps 3 Sets / W:+ R:+ S:0 / Volume: +
  15. 40Kg 8 Reps 3 Sets -> 42,5Kg 8 Reps 4 Sets / W:+ R:0 S:+ / Volume: +
  16. 40Kg 8 Reps 3 Sets -> 42,5Kg 10 Reps 4 Sets / W:+ R:+ S:+ / Volume: ++

I Know, it May Seem Complicated and You May Be Asking:

  • “Why is Number 3 and 10 is The Same But Just The Other Way Round And Both Are Still Progressive Overload?”,
  • “What Makes a Decrease in Volume Can Still Be Progressive Overload?”,
  • “How Can a Decrease in Weights, Repetitions, And Sets Makes Progressive Overload?”

Here, Let Me Explain, This Can Answer 3 of Those Questions, So Basically There Will Be 2 Types of Progressive Overload, Which Are: Increase in Weight And Increase in Volume, Most of The Time if You Increase Your Weight You’ll Most Likely Decrease Your Repetitions And/Or Sets And That Makes Your Volume Decrease (Just Like Number 1,2,3,11,12), But You Did Progressive Overload By Adding More Weights, But You Can Also Do Progressive Overload By Decreasing Your Weights But Also Increase Your Repetitions And/Or Sets, This Makes Our Volume Increase Because Repetition And Especially Set Leverage Volume More Than Weight (Just Like Number 4,5,6,7,9,10,13,14,15)

So You May Still Be Asking “So Which One is Better For Tracking Progress, Volume or Weights?”

Both! Even Though The Standard For Progressive Overload Should Be Volume But How is it Progressive Overload if You Don’t Increase Your Weight at All, You Can’t Just Increase Repetition and Set All The Time, You Need To Also Increase Your Weight, And Every Time You Increase Your Weight You Will Most Likely Decrease Your Volume and That’s Okay Because You Can Increase Your Volume On The Next Week, For Example:

  • Week 1: 40Kg 12 Reps 3 Sets Volume: 1440Kg
  • Week 2: 45Kg 8 Reps 3 Sets Volume: 1080Kg
  • Week 3: 45Kg 12 Reps 3 Sets Volume: 1620Kg

I Personally Do My Compound Workouts Like The Example Above, I Rarely Decrease My Weights, I Also Rarely Change My Sets, But if I Know That I Can’t Increase My Weights and Repetitions Then I’ll Increase My Sets, But Most Of The Time I Increase My Weight and Just Change The Repetitions, So it Would Be a Synergy Between Volume Progressive Overload and Weights Progressive Overload, But on My Isolation Workouts, I Sometimes Can’t Increase My Weight And Hit a Plateau So What I Can Do is Just To Increase My Repetitions and Sets And/Or Decrease My Weights But End Up With More Volume, For Example:

  • Bicep Curls:
  • Week 1: 10Kg 10 Reps 3 Sets Volume: 300
  • Week 2: 8Kg 12 Reps 5 Sets Volume: 480
  • Week 3: 10Kg 12 Reps 3 Sets Volume: 360
  • OR
  • Leg Extensions:
  • Week 1: 10Kg 8 Reps 5 Sets Volume: 400
  • Week 2: 10Kg 12 Reps 5 Sets Volume: 600

BONUS: Slowing Down The Movement of Your Workout or Perfecting Good Form Are Also Progressive Overloads

Summary: So For You To Do Progressive Overload You Can Just Increase More Weights, Increase More Volume, or Fix Your Form

Published by Ambrose Chandra

I Write This Blog To Put Everything I Know About Diet Here, So That I Can Just Tell People Who Wants To Know About Diet To Just Go To My Blog Instead of Me Telling Them By Myself and Then Forgetting Some Points.

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