Progressive Overload - The Best Way to Do It for Muscle Growth!

There are multiple ways to progressively overload your training.

This can include adjustments in training parameters such as weight, volume, sets, tempo, range of motion, speed, and the list goes on.

But for this video, we’ll focus on the two variables scientifically-proven to be most effective for muscle growth.

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[moyoadegoroye]

The bandana dude though 😅. He's simply the star in these vids. Love the animated expressions 😅...

[gtnd]

I typically do 8-12 reps over 3-5 sets. Once I'm hammering out 5x12's without an issue for a couple weeks, I bump the weight up.

[vokesy]

If your time is precious - add weight

If you love spending all your free time in the gym - add reps/sets

[Shreadington]

Great points! The 2.5lb plates are my favorite for micro loading free weight and pin loaded machines or cables contributing to progressive overload.

[bobbiealhindi]

Like your voice in this video, easier to listen to, thanks for adjusting!❤

[rounaksubramanian]

Wow it's such a excellent and brilliant video bro telling about this progressive overload the best way to do it for muscles growth and keep it up and keep up the great work as always and take care
Keep smiling always

[andrewe]

TY for this video man, made this concept a lot easier to understand

[_baller]

More reps, then more weight, then more reps, then more weight, then more reps, then more weight, see how this works? Very good

[avj]

The info is always good but the music and the bandana dude make the vids great. Useful information disseminated in a fun way.

[Corrupted-file]

Love these succinct videos, much appreciated.


“Alpha guy” always kills me. 😅 🤘🏼

[T.K.Do-Jeddah]

absolutely I find it helpful 🙏
شكرا لك

[MightyGodlikeG]

WIth some exercises i feel like adding extra reps is way better than adding weight. at least for me. bench pressing for example really feels weird when i surpass a certain point, like i can get the weight up but it doesnt feel like a specific muscle is working. i rather leave the weight constant and add reps because i really get the mind muscle connection and feel my chest working

[ElectricSoulTattoo]

I usually go heavy on arms and don’t get sore. Yesterday I did half reps and dropped the weight. Doubled the reps. I AM SORE AS A MOFO today. Less weight more reps less injuries 🎉❤

[EduardQualls]

Another component that it's possible to vary is the number of rest days between hitting the same body parts. Giving the body the occasional extra-day's opportunity to do a full "expansion" of capability from the extended rest means having more muscle and glycogen to power through the next few, shorter rest-period cycles. But never diminish your protein intake, no matter the length of rest.

[kai-uwebier]

Thx for the video. But one question came into my mind immediately: Are there any studies that show whether there are muscles for which an increase in repsOR an increase in weight is more useful?

[johnrhodes]

You should sell the muscle monster tank tops you wear in the videos on your website.

[nicholaslieurance]

If I could only do 8 reps last week, but this week I can do 9, then I've already gotten stronger. I need to do those 9 reps so that next week, maybe I can do 10. But what if I can't do 9 reps this week? How do I add a rep if I can't add a rep?

[bazzm]

IMO It’s not as simple as doing 4 sets of 8 reps, when I fail at 8 reps on the first set, l can’t do that many on the next and even less after that
So I work in the range as mentioned in the vid, trying to increase reps each set and session, but if I fail exactly at the minimum rep on set 2 or 3, I lower the weight on the next set

[buddylove]

I have1.4 pound plates. I found that using them there is always progressive overload.

[karelphillips]

Bandana guy (ALPHA), you make weigth lifting easy during these videos 👍