“Why am I not seeing the results I want?”

Simple. You are not progressively overloading.

Progressive overload is a fundamental principle in strength training and muscle growth, emphasizing the need to gradually increase the stress placed on muscles during workouts.

This can be achieved by increasing the weight lifted, the number of repetitions performed, or the overall intensity of the exercise. Without progressive overload, muscles adapt to the current level of stress, leading to a plateau in strength and hypertrophy gains.

Simply performing 12 repetitions at the same weight each time will not provide the necessary stimulus for muscle growth, as the muscles are no longer challenged to adapt and grow stronger.

To continually see improvements, it’s essential to progressively increase the demands placed on the muscles, ensuring they are consistently pushed beyond their current capacity.

The easiest and most quantifiable way to ensure progressive overload is by increasing the weight lifted while temporarily lowering the number of repetitions performed. For example, if you are doing 12 reps with a certain weight, you can increase the weight and reduce the reps to 6-8. As you grow stronger and adapt to the new weight, you can gradually build back up to 12 reps at this heavier weight.

This approach provides a clear, measurable progression and ensures that the muscles are consistently challenged, promoting continual growth and strength gains. By following this method, you can track your progress more accurately and maintain a structured path to muscle development.

Send this to someone who needs some progressive overload in their life 💪🏽

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[billysmith]

5-30 reps have similar hypertrophy outcomes so do whatever your joints allow you to progressively overload.

[thetopgamer]

I train for strength so once I get to about 6 to 8 reps I increase it so I can do 3 to 5

[DailyWorkoutMotive]

“To everybody wasting time doing 12 reps, do 12 reps”

[carlosj]

And at least for us natural people, that's the best way to go

[inspiredmotionfilms]

I got up to 75s with this method dropped gear and now I'm idling with 60s. Need another heart break

[joshgurt]

Works differently for different people.

[Medcursor]

💪 You're killing it! Keep up the fantastic work and stay committed to your goals! 💥

[CecilaIPatinoZ]

I knew three steps in homie wasn’t getting stopped, absolute unit

[Krimsic]

Honestly just stay in the 6-8 rep range and you'll grow so much

[Phenomenalpeincleas]

Never knew Patrick Bateman had a youtube fitness channel

[TheInfiniteMag]

Progressive overload works with any rep range as long as your muscles give out before your lungs and joints do I personally prefer the 15 - 20 rep range because my stablisers dont give out as quickly

[rodrigoelizondo]

For chest I've found that 3-5 is the best for progressive overload

[RichardQuigley-ur]

As long as your close to failure the results are very similar. For a more specific range try doing 6-12 reps and make sure you 2-3 reps close to failure.

[palas-eyis]

Thanks man, i just tried it and my pump was unreal.

[gavinsnowhite]

The studies that support “the perfect rep range” are faulty regarding hypertrophy and have variables such as the amount of effort used during the set. If somebody was to do 100 reps to failure or 10 reps to failure they reach the same benefit in matters of hypertrophy. The key word here is “failure”. Just lift a weight that you feel is hard (don’t worry about numbers), try to isolate the target muscle (mind muscle connection), and then stretch and contract the muscle until you can’t. If you’re feeling ballsy use a lighter weight and repeat.

[MMT--]

TL;DR A lower weight but with perfect form makes you the king of gains 👑

6 - 8 reps won’t get the most out of the average person. 12 - 15 reps with a lower weight is better. You will have better control and if you slower your pass, control the negative and take a 1 - 2 pause at the peak of the exercise. You will see a lot of gains real quick!

[tolypolonty]

Progressive overload is the method used to maintain high intensity as we get stronger. High effort (0-3 rir) is what matters.

[Finalformworthy]

Some of you ppl strait up over use that low lighting effect to the max

[sashakushnir]

Just focus on progressive overload and do whatever you like

[TrumanHuxley]

The definition of knocked some sense into him