Progressive Overload Explained

Do you know what progressive overload is?

This isn’t really too clear in the industry…

• Adding reps and weight! ✅

• Changing tempo and rest times 🤔

• Doing combo exercises and adding sets 😔

It starts to get really bad.

If you change tempo, rest time, add combo or sets.

You have no idea if progressive overload has occurred.

Progressive overload HAS to be under the same conditions.

If you change tempo or rest times, you have no idea if an adaptation has actually occured.

If you add sets you have no idea if an adaptation has occurred. These are progression methods.

It’s obvious that progressive overload matters…

• If you don’t see it you’re not building muscle

• If you aren’t aiming for it you have no good metric of progress

• If you notice progressive overload going down you have to find the culprit

Let’s talk about some progression methods

Remember, these aren’t necessarily progressive overload.

So let’s define what a progression method should be…

This rules out adding things like drop sets, forced reps, rest-pause, etc. as it doesn’t increase the net gains due to the fatigue being higher than the stimulus that’s added.

Common progression methods

1. The super slow path every week add the smallest thing possible, a single rep, a the lowest weight. This won’t be the best possible growth but will guarantee that in the long run you make a ton of progress.

2. One top set, two back off sets is a method where you do your warmups into a super heavy weight for low reps, and then move into a moderate weight for higher reps for two sets. Over time you move up reps, and weight.

3. Double progression is the most common method. You pick a rep range and a few sets. When you get to the top of the rep range on both sets, you increase weight and start working up the rep range again.

4. Dynamic double progression is an adaptation of double progression. You have your first set be in a rep range, and then use the intensity/reps/feedback of that set to modify the weight/reps of the second.

Then there’s my progression method

The problem I have with most of these is that we don’t have a proper intensity goal, you’re just going at it.

To make it even worse waiting to reach a higher end of a rep range on multiple sets (remember some guys still do 4 sets per exercise…) means you’re getting like 0 stimulus in half of that.

The best progression method there would be dynamic double progression, it’s pretty close to my method.

• Treat each set as it’s own individual thing to be progressed on

• Pick a rep range for the set

• Pick an intensity goal for the set

• When you reach the top of the rep range with your goal intensity increase weight

• Every now and then go to failure to confirm you’re training at the right intensity and weight

BUT THERES LESS OPPORTUNITY!

Okay this is a mini rant I’m going to end with.

Some people say weights with lower potential to microload/progress in weight and reps as SUPER BAD.

They have less opportunity to grow! Laterals suck! Just OHP.

Let’s break that down…

• All that matters here is mechanical tension, less ability to microload doesn’t remove the ability to get that.

• Individual set progression is all that matters, not the ability to add load…

• You’re still able to add reps/weight very steadily on here.

• Even with lateral raises, a small weight jump (huge decrease of reps) is manageable with a tight rep range window.

Enjoy progressing, I hope you’ve got a lot more clarity on this.

It’s not as simple, or as complicated as people make it out to be.

Your Hypertrophy Hero,
Fletcher