I challenged myself too much with progressive overload and injured myself, took a break of 2 weeks and now I'm stuck with light weight... Be patient guys, it's not a race
@@DaveLaurentSynth the internet has been a curse and a blessing. I’m 15 turning 16 in june 5 and I already know how fucked most of my generation is specifically just because of internet shit. I would love to not have been given access to it until im older but its okay. I luckily learned good stuff. I’m here now :D
Even if you dont increase weight, reps, or sets, simply better mind-muscle connection and slower repetitions (more time under tension) can be a way to progressive overload
Around 2 months ago I could barely do 2 reps of pushups and after some time, I've been destroying 15, now after adding weight( a bag with bags in it) I've been at 20 reps for 3 weeks by a good workout
@@marynassuna3792 Keep us up-to-date! I'll do the same for my dumbbell press progression: started at 24kg 3 weeks ago and am currently doing 30kg (I can already feel that 32 is on the table as well)
Another key aspect to progressive overload is a 4th one called tempo. Beyond weight, reps and sets, moving slower is also increasing the total gains (with good form). And just like reps there is a sweet spot. As reference I often performs slow pullup of 5s in total, brroken down in 3s/2s for concentric/eccentric move.
From what I've seen I thought eccentric was the one you should do slower and more controlled when the muscle stretches? And be more explosive when going up.
Your collab with Jeff Nippard was excellent! it took me by surprise. You should do more collabs with Jeff and possibly other knowledgeable people in the field, but choose wisely. Thanks!
I recently started with Deadlifting 405/5. I performed 1 rep more until I hit 10. I am an advanced lifter but was still surprised that I got to 10. It is easy to not push yourself and get complacent. Thanks for the clear info!
This video covers some good fundamental pieces of progressive overload, but there are definitely other, more intricate ways to achieve it. Are there progressive overload strategies that you use that weren't talked about in this video?
I exercise sometimes when my kids ask me 100s of questions haha. It’s fun with 80 pound dumbbells over my head while they drill me with questions 😂. I do love the little stinkers.
@@marcmcphee what I’m still doing pushups I changed from 50 pushups to 60 2 weeks ago I can only do 7 pushups to failure should I still raise reps and sets or should I focus on being able to do more before failing then progressing???
@@marcmcphee but I’m nowhere near plateauing I started august 1st and have been doing them 3x a week for almost 5 weeks straight. I do a much harder more specific variation for triceps I’m thinking about starting a new triceps exercise once I can hit around 12 straight. I just need some advice
Been training with a HEAVY focus on progressive overload and in just 3 weeks I went from lifting a total of 10k each workout to lifting 12k each workout. I've also never looked better and felt stronger. I also feel a different type of stronger, like stronger in weight that's too high for me (for example: while I was lifting 22 kg dumbbell press, 24kg dumbbell press was heavy for me, but not as heavy as 32kg is now that i'm lifting 30)
@@Kaasbaas1234 Proving to yourself that you can do more than you were capable of before has a lovely positive-reinforcement effect doesn't it? It builds confidence, both in yourself and in the efficacy of your training plan. Regarding your example though, 24kg/22kg = 109% more weight, while 32kg/30kg = 106.6% more weight, so that's a big reason the 32 ->30 jump would feel easier. It's a smaller relative increase.
I always to to cover this when I meet with someone. It’s fundamental regardless of your goal… unless of course you’ve already achieved your goal. But in the context of hiring a trainer, that’s unlikely. I do my best to simplify it, information overload isn’t the goal. This is definitely a video worth sharing though, great work!
When I was 16 I progressive overloaded in like five minutes on our last day in weight training. The whole concept of the class was PO-oriented but this was a special occasion where a hype man appeared beside me and encouraged me over to bench 210 - which is 25lbs over what I had thought was my max that day. The strength gain over a short time with good PO training, 5-day cycles of different parts of body, is solid.
i started working out 13 months ago. went from 336 to 214. im 6"3. try to always life 3*8 always near fail by 8th rep of each exercise. has changed my life
I strongly suggest trying Dr Mandell's unbelievable fruit-based advice. I've started having fresh lemon juice with apple cider vinegar (and water!) 2 months ago first thing in the morning and 15 minutes before breakfast and also before dinner, it's changed my life. Your body will thank you even more! I crave way less junk, have lost some weight effortlessly, and can tell my system is doing better by the day!
Just awesome, as always. The vid you did with Nippard was really over the top! Can’t imagine how much time and umph it took to do that! Very well done. Thank you.
No matter how hard you train, if your diet is poor you probably won't make any significant progress. That's why I decided to take some diet helper, and for now my top pick is Next Level Diet. I can recommend it to everyone, especially for beginners that are on tight budget.
I think it Depends what your current Training level is. When I startet Lifting I didn't care about my diet at All and gained 10 kg in 5 months (newbie gains). After 1 year already the progress becomes slower. That's the point when diet really Matters, I guess. If you are trying to Lose weight your diet will play a much more important role from the beginning.
@@214-v4g bad idea, yeah maybe you gain/lose weight but 1) you need protein 2) micronutrients are very important as well 3) your body digests different foods differently
Excellent Video! I think resistance/weight is the king of progressive overload variables. My favourite one not mentioned is what I call 'internal intensity'. This is practicing the ability to commit absolute focus to the exercise, in terms of both form and all out effort, and to practice the belief that you can complete 1 more repetition, and to deeply feel the movement, so as to fine-tune your technique over time. It touches so many aspects of exercise, but at the end of the day it's really just the mental half of having focused presence while performing the exercise.
The basics are a bit more tricky for calisthenics, since it's a lot harder to scale. No small step-ups between exercise difficulties. Bands help, but I remember being pretty much focused on volume through reps and sets when learning ring pullups or dips. Increasing resistance is often such a massive step (try your first ring dip without support, even if you can do bar dips...) that that only happens every few weeks or even less frequently - particularly later on for skills-based training like levers. Although this may be just my experience :) (and weighted calisthenics does scale a bit more easily)
You can also do more advanced moves like one arm or one leg or Diamond push ups. Then to hand stand push ups. For pull ups can change to muscle ups. You can also add a back pack for doing pull ups to add more weight.
Well, one thing that I didn't saw mentioned in the video is reducing the rest time between sets. This will increase the muscle fatigue and muscle stress and lead to progressive overload.
Hey there, always great content in this channel! I'd love if you could talk a little about progressive overload in calisthenics context, I do some calisthenics exercises and I was wondering how progressive overload would apply to it, like I can't really increase my own bodyweight overnight for a harder exercise and etc etc
Maybe if you can’t change the weight you are lifting, you can change the position used to do different exercises to increase the necessary muscular force needed to complete the exercises (like harder versions of push-ups). Otherwise, if the reps keep increasing, eventually that’s probably going to be stimulating less type 2b muscle fibers and more type 2a and then type 1 muscle fibers to become more of a cardiovascular exercise.
there are a lot of ways to do progressive overload in the context calisthenics, the most kmown is using plates, dumbells etc... or using rubber bands. Moreover there are progressions such as increasing the lever or performing unilateral varitions. However, since you have achieve a point near to failure in other to gain some muscle the best to measure whether you need to progress to something more challenging the best way is performing as many reps as you can (close to failure) and then do some more sets till you achieve the number of the first set if in the first set you can do more than 30 reps then you should try the something more difficult.... with the legs is challenging the most though with no external resistence ...
Buy a weight vest or do it like me : fill a backpack with bottles of water. Doing a planche or elbow lever with that will sure be harder. I also recommend you looking up Chris Heria on youtube
Hi man! Love your videos. Recently subscribed. I wanted to ask if you could consider making videos about recovering from injuries and maybe supplements that could help with that?
I highly recommend 5x5 for lifting heavier weight. 5 reps, 5 working sets. I've spent years trying to lift more weight, but 5x5 takes all the guessing out of the equation. You lift heavier almost every following workout and you turn into a thick boy pretty quick. But for the love of god, be super strict with dead lifting and have a professional observe your squat so you're safe.
I have a question from a beginner. I use 5 pound weights and i can do like 30 in 5 sets of curls, it burns like crazy but should i get higher weights because i feel like im already above 5 pounders, or should i keep going and wait for my body to get used to it and do more but on my weak spots to get those ready too
I would say increase weight until you do 8 or 12 reps being able to do 1 or 2 more until you reach failure. This is better for gaining muscle, more than 20 reps is used for resistance training
You should do a video on Flexibility’s effects on Muscle Growth, Performance, and Recovery Although I don’t know if there are studies on that. Is training Flexibility worth the effort?
I train each muscle group once a week, while going to complete failure in almost every set. Have gotten major gains. 2 x times per week for each muscle group doesn't really work for me because I like training for 1,5hrs (So I get a crazy pump and fatigue my muscles nicely) and 6 times a week while training 1,5hrs is waay too much (being natty of course)
so i have been training for 6 months now and have some big results however this last few months i have seen a decrease of muscle gains and i think it might be because my newbie gains have fallen off or if i am just not progresively overloading. i think it is mostly because i dont overload since i never get muscle soreness but at the same time i also push almost all my sets to failure
About 'recovery': Absolutely important, because...THAT IS WHEN THE MUSCLE ACTUALLY GROWS (with good diet and rest); not at the gym/workout. The workout (mostly what the video covers) is solely to accomplish the STIMULUS for growth. And yes, 'higher intensity' training- heavier weights (progressive style), fewer sets, moderate amount reps- definitely stimulates growth, but longer 'recovery' time is needed. Thus workouts need be more spaced than, say (example), the every other day then two off type training.
Feel like I havent Made Much Progress These Months Or So... I really Love this Sport And Dont Want to Quit... so I just Make Sure That i stay Consistent And It will be Fine..
Best way to PO, is to track it. WRITE THAT SHIT DOWN. Every day ypu train, write down wjat u did. That way when you do it again you can go back for reference and go harder. Ypu dont necesarily need to do twice as hard, but even 1% is enough. Maybe you do one set harder than last time, maybe two. All those little changes count. Take your time, be patient. 3 months and then compare how you started and see how much you progressed. Also , EAT, EAT, EAT, you need the energy, and for fuck sake, drink lots of water. Good luck , you got this 💪
if i do exercises with 5 or 10 kg weights, stick to those weights and increase reps/sets, is that enought to build good volume of muscle? my goal is to get huge biceps
I've got a question, if I work out my arms (weight training) and I'm basically doing reps until failure so my muscles feel super tired, but the next day I don't feel ANY soreness at all - am I doing something wrong?
The easiest answer is to increase your training volume by adding additional reps or sets As for the resistance portion of the volume equation, the simplest option is to change or add bands. This is like moving up to the next weight: once your small band is too easy, move up to the medium one. Once you get to your "heaviest" band and need more resistance, add the smallest and lift them both together. Just be aware: if you're using resistance band handles, many have a limit and may break under loads you'll likely use for things like Romanian deadlifts. Another option is to work with how bands provide more resistance the more they're stretched. Once you're ready for more resistance, you'd arrange the band to be stretched a little more at the starting point of the movement. How exactly to do this depends on the exercise and the type of bands you use. The biggest problem I found with this is that it's difficult to track. With weights, you just move up X lbs, but with bands, you're left giving it your best guess as to exactly where you were gripping or anchoring the band on each exercise during your previous workouts.
I keep hearing 'per muscle group', but never what that means exactly. Does that mean for example 1) Legs, 2) Arms, 3) Back, 4) Shoulders, 5) Chest? What 'group' do glutes and neck belong to? Are abs a separate group to chest? After all, logically, if all the muscles at the back of the body are just 'Back', why aren't the chest and abs just called 'Front'? What about obliques?
Ive started to run into an issue, particularly on chest and back day, where when i move up my weight to do progressive overload, I lose my form but mainly i stop feeling the muscle i work, like my mind muscle connection is just gone. Is this normal or am i doing something wrong?
I have been working out for the last 3 months and I am already noticing I can’t progressively overload every workout anymore. I am also noticing I am not giving a workout my all like I did 2 months ago. Any tips to keep the grind alive?
@@r080486 I’m not counting every calorie but yea I’m trying to eat more and healthier, less junkfood and started drinking protein shakes after my workouts.
You'll not be able to keep your grind as steep as when you are in the newbie gains phase, you'll have to grind with less extra weight or try to fit 1 extra rep in the set. Do not undervalue the small plates for the grinding lol If you can't even do 1 extra rep I'd suggest to take a couple days of recovery, then you will feel much stronger, usually works for me.
3 months is a second in terms of your fitness journey. This is a lifestyle, not something you can do for 6 months and cause some magic to happen. I’ve been exercising weekly for 8 straight years. Gains, whatever you consider them to be, will flatten over time. In turn, you have to be smarter about the way you exercise, rest, and eat. You learn how to apply proper progressive overloading techniques into your workouts, start to understand an hour long workout is better than a 3 hour long workout if you apply proper intensity, and 4-5 workouts per week is better than 6-7.
I would love to hear alternatives for people where we only have access to 2.5 weight plates and no... I will not buy 1lbs plates lol they are expensive
For an intermediate (1 year practice), how many reps do most people manage to add between 2 weeks? Do they manage to perform an increase on all exercises on a systematic basis? I train each muscle twice a week (FB) and get +1rep after 2 sessions (=1week) on 3/4 of my exercises, the remaining quarter on the next session. When training below 6reps, it even takes more time to get an extra rep. One guy told me he takes 1 or 2 reps every week but I'm not sure if he's honest with himself when telling that. Nowhere I can find examples of what is a good/average speed of progress for the different levels (beginner, intermediate, advanced): that's quite annoying.
Imagine the work the researchers had to put in in order to tell us that 3 sets each day is something that works. I find myself annoyed namely because 3 sets a day is a maximum of 21 a week. That's just shoddy work. That's all there is to it.
Im in my 3rd months of consistently going to the gym, normally i do 2 exercise per muscle per session with "push, pull, legs" split, notmally 3 sets per exercise, going for sround 5 reps, im trying to increasing the weight almost every week of 1.25/2.5 kg where possible. Is there something i need to adjust on this? I'm aiming mainly for strenght since if i lose fat i think id have a nice body already and planning on slowing down on adding weight with time. This to explain some of my decisions
Why don't you tell us how much recovery is required to prevent long term fatigue? If you exercise 5 days a week are the 2 days off enough rest? This is where I need help
