Progressive Overload An Entire Guide for optimum Muscle Mass Building

 

8. Progressive Overloading: Key to Continued Strength and Mass Gain

Video taken from the channel: Kaa Yaa


 

PROGRESSIVE OVERLOAD | ANIMATED EXPLANATION

Video taken from the channel: LIFTING LEARNED


 

PROGRESSIVE OVERLOAD: The Key For Size & Strength

Video taken from the channel: OmarIsuf


 

Progressive Overload For Hypertrophy

Video taken from the channel: JPS Health & Fitness


 

What Most Lifters Get WRONG About Progressive Overload

Video taken from the channel: BarBend


 

Progressive Overload | The Fastest Way to Build Muscle

Video taken from the channel: How to Beast


 

Progressive Overload: How to Gain Muscle FAST!

Video taken from the channel: Iron Built Fitness


Progressive overload is the fuel that drives muscle gains. Without progression or the addition of weight over time, you won’t see much in the way of muscle gains. While the muscle building process does not require you to train for absolute strength, it does require you to dramatically improve your strength above and beyond where it is now.

Remember this truth: no one with a substantial amount of muscle mass is. Progressive overload is a very simple but crucial concept, laying the foundation upon which successful resistance training is built. The progressive-overload principle doesn’t apply just to lifting weights to increase muscle growth and strength; it can also be applied to cardiovascular-fitness programs, creating physiological changes that affect aerobic metabolism and the cardiorespiratory. Actually, a good first step to building more muscle through progressive overload is to increase the amount of reps you do. If you feel like you can crank out 10 reps of a certain weight, why stop at 8? Now, unlike increasing the amount of weight you lift, I have to put a ceiling on this one.

Now that you understand why getting stronger is such an integral part of building muscle, let’s talk about progressive overload. At it’s core, progressive overload is a very simple concept: by slowly increasing the weights you lift, your body must synthesize new muscle tissue to keep up with the ever-increasing demands. This is undoubtedly the most simple way to achieve progressive overload.

If you go from benching 50 kg for 5 repetitions to 100 kg for 5 repetitions, your chest, shoulders and triceps WILL be bigger.. All you need to do is increase the weight once you’ve reached the top end of your specified rep range. Progressive overload refers to the continuous increase in the load and intensity you place on your muscles during resistance training. Applied consistently, progressive overload ensures you’ll continue to increase strength and muscle size.

In a sense, progressive overload is the foundation of muscle and strength building. The Progressive Overload Principle The progressive overload principle basically states: In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Go back and read that again. Heavy, progressive overload on the body’s largest and strongest muscle groups is the winning formula for stimulating muscle hypertrophy. This is achieved by lifting heavy weight with shorter rest times and gradually increasing the weight over time.

Progressive overload simply refers to a gradual increase in weights. For example, one day you’ll lift 10kg on a shoulder press and once your body has adapted, the 10kg will no longer be heavy enough. Therefore, you should increase your weights to progress further.

Consequently, forcing our. -An effective training programme will employ some type of periodizationwhich accommodates the necessary progressive overload, based on the individual’s requirements. -Building a maximum amount of muscle mass is (obviously) also dependent upon caloric.

List of related literature:

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

(136) For increasing mass and strength the American Council on Exercise recommends 2-second concentric lifts followed by 4-second eccentric returns.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Forcing the muscles to adapt to a heavier training load is called the principle of progressive overload.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

It should be done once or twice a week, using more weight than in the muscular-enhancement phase, and consist of three to five sets of eight to ten reps at 75 to 85 percent intensity, with sixty to ninety seconds of rest.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Progressive overload does, and more so than any other single training factor.19 Progressive overload refers to increasing the amount of tension your muscles produce over time, and the most effective way to do this is by progressively increasing the amount of weight that you’re lifting.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

resistance training in elderly adults, loading intensity should approach 60À80% of 1RM with an exercise volume ranging from three to six sets per muscle group per week of 10À15 repetitions per exercise.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

The bottom line here is that this book addresses various goals for just about every body type, age, and gender; a woman can make an equally impressive physique transformation even if her goal is not traditional bodybuilding per se.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The book Designing Resistance Training Programs has a chart that explains it this way: During the first week or two of training, almost 100 percent of the gains you make on your lifts come from neural factors.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This routine is useful not only for novice weightlifters but also, because of its taxing nature, well-conditioned athletes should use it when they are concentrating on building their strength.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

These routines, which involve performing multiple sets of 8 to 12 repetitions per set with relatively short interset rest intervals (145), have been found to increase metabolic stress to a greater degree than higher-intensity regimens typically employed by powerlifters (135-137).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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26 comments

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  • Great video man. Will for sure apply some of that info in my training. Question though, if I’m running a triple variable progression scheme, would I apply it for every exercise, including isolation movements like a leg extension? In which case, my workouts would get much longer as I add extra sets to each exercise, right?

  • Great video. I recently just kind of overcame my strength stall out focusing on reps instead of weight. For the longest time I was progressing GREAT in the 1-5 rep range then all of a sudden all my lifts just stalled out. I backed the weights down, started working in the 7 8 9 sometimes 10+ rep range and started progressing again.

  • I’ve been lifting for 3 months so sorry if this is noob thing to ask. You mention in several videos an importance in not training to failure, however progressive overload and hitting a max sounds like advocating going to failure. Is there a way to combine these theories for the general public?

  • I train like 5×5 now on bench, squat and deadlift. So instead of increasing the weight when im able to do like 300lbs 5×5 on squat, I can try to do 6-7 set of 5 on 300lbs? And then increase the weight to like 310lbs and try to work up to 5×5 again on that new weight?

  • Hi there, have you thought about this kind of diet plan known as the Custokebon Secrets? My cousin says it helps people lost crazy amounts of weight. Is that possible? I also noticed a lot of excellent review about this diet plan. Thoughts?

  • I see lots of people keep on speaking about Custokebon Secrets. But I’m uncertain if it’s good. Have you ever tried this popular fat burn method?

  • Hey, I’m a beginner I want to start bench pressing. I’m probably gonna start out at 45lbs. I got a question how are you suppose to know when it’s time to go higher weight on the weights doing bench press. I’m hearing every week but wouldn’t that get to a point where it’s too heavy or are you suppose to base it off ur body and how much you can lift to determine when you want to add more weight? Also how long should you stay on a weight until you think ur ready to go higher ( bench pressing) thanks. ��

  • This is why I go for 20 rep PR’s on squats once a week, then have a heavy day. On the 20 rep max….Just add 5 pounds per week. Put about 50 pounds on my squat doing this.

  • Does Custokebon Secrets really work? I notice many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good enough to lost lots of fat.

  • ⁉️⁉️Do you make sure that you’re training with progressive overload? Or have you “slacked” in the gym and like so many others trained in the same way for far to long? Let me know down in the comments, right now!
    ����

  • You got my like, thank you!
    I actually can’t really understand the more reps are just for endurance sayings,
    So is it real or just a false imagination?

  • Hey all!
    You can even considering reading my article on “Progressive Overload” and how it can be the pathway for muscle growth.
    https://www.fitnesshn.com/progressive-overload-principle-pathway-to-muscle-growth/

  • Awsome video. I’m going to try the progression modal you suggested next workout. I’ve been going to failure on each and every set. it’s been working great but I think it’s caught up to me now. Nice shoes btw��

  • I have trained in a program w/o progressive overload. I made good gains initally but I wasn’t continually gaining after about 2 months. I now focus on it the most

  • Hey all!
    You can even considering reading my article on “Progressive Overload” and how it can be the pathway for muscle growth.
    https://www.fitnesshn.com/progressive-overload-principle-pathway-to-muscle-growth/

  • should you choose a progression system based on your advancement? if you’re a novice would a single progression model be more optimal, and so on fourth with intermediates and advanced?

  • The workout I’ve been doing seems alright but I feel like its too much reps.
    I’m 185-188Cm
    63.5 KG
    And my arms and legs both measure 91 cm
    I’m weak as shit so just a heads up

    I apply the same training across the board but with different weights
    for legs I do
    90lbs 12 reps
    110 lbs11 reps
    140 lbs 10 reps
    170lb 9 reps
    200lb 8 reps
    then I do
    170lb 12 reps
    200lb 10 reps
    220 8 reps

  • “The fastest way to gain muscle” lmao what the fuck are you talking about u amateur, it is the ONLY way to gain muscle. Go do some research first

  • Preach! I’ve been trying to hit my 1-rep max every workout and really stalled because of this. Lately, stepped back and did 5×8 at 80% weight. After several weeks, I hit a new 1-rep max!

  • 6 4 2 4 6 bench reps for strength do your double max and for 4’s -10 pounds of that and for 6’s minus 20 for that so 200×6 210×4 220×2 210×4 200×6 it hit all sets perfect go up 5 pounds next week

  • This is a great video. I will definitely program my next hypertrophic mesocycle based on these overload principles.

    I would add one comment. One circumstance during which you can prioritise the volume-based (adding sets) overloading progression is while cutting (hypocaloric state). I expect to stall pretty quickly in adding weight while in a deficit, so adding sets can be a reasonable way to finish your mesocycle.

  • @OmairIsuf i wanted to ask you on this subject. How properly to do the progressive overload.

    Should i overload weekly a specific weight like for bench press 1-2kg more or less and up reps if i could or do i train with 75% RM for 4 weeks and than add 1-2kg and do all next month with this weight and repeat it for next and all other months?

    What should be the pace i need to follow to have this hypertrophy by progressive overloading?

  • Omar! I understand what you’re saying how size and strength are interlocked, however as a teen soccer player I currently want to stall mass gains for at least a year after making some nice gains. Can I still get stronger and thus create more force with the same muscle mass? If so how?

  • Great vid man simple to understand and get it done! Hardest problems I seem to have is how many exercises i should do per workout. I’m currently doing 3 full body a week and it seems to vary on how tired i get between sessions with proteins/sleep being in line.

  • perfect….concise and to the point. some guys would drag 20mins out of that video with a bunch of science terms no one who doesn’t know what progressive overload would care about. Thanks

  • I’ve always liked using rep increases for progressive overload as well. What works for me is sticking with a 5RM until I’m doing it for 8-10 reps. Then I’ll add 25lbs and restart the process.