If you are not PROGRESSING you are not GROWING

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Here is your reminder that if you are not progressing your lifts, you are most likely not building any muscle in your physique. That means every single session you should be aiming to increase either the weight or reps on every single one of your movements. Now does that mean adding 5 pounds, or doing any entire extra rep every single workout, of course not. However, it does mean that you should aim to do better than you did before even if that means just adding half a pound to the machine, or maybe doing 6 reps and failing halfway through 7th, instead of doing 6 reps and failing at the beginning of your 7th. Sure this might seem insignificant and too little of a jump, but trust me it adds up very quickly over time. As you can see, here is a video side by side of me doing chest press a little over 6 months apart, with a 36 pound increase in weight, for the same amount of reps, with the same exact technique and tempo. That is on pace for a 70 pound increase in just 1 year, and I can assure you I have not jumped more than 2.5 pounds or 1 rep between any single one of my sessions. I have just been super slow and super consistent and the progress has come naturally. Also for some reason code MAXE is still 46% off myprotein until October 6th so definitely consider getting some supplements now if you are running low.

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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodubuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)

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I get progressively harder watchin’ your vids

sb
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You can't add reps and weight every week forever. If you could advanced lifters would be able to lift a car.. you will have periods where you stall or need to deload ect... it's completely normal as a natural and you won't be able to progress every single week forever

andrewpayne
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If you plateau with adding weight, add a rep. If you struggle with adding a rep, focus on technique

antznnfx
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I think it’s less about forcing yourself to go up in weight or reps, but more about making sure you are always pushing yourself close to failure.

diswood
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For muscle building you don't NEED to progressively overload every single session.
Lets say last time you did curls with 20kgs but today you feel much weaker, it's okay to drop to 18kg to maintain good form, and so it is with everything in life as Lou Ferringo once said.

eduarddez
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i wish my gym had that incline chest press wow

jay-xzgw
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here waiting for the training vlogs :)

BenjaminL
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also, if not reps or weight, technique also count (less swing, slower, better control)


source: jeff nippard

geometrycube
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Icl I’m just waiting to see his cut like it’s gonna be crazy

toxicisdad
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i think you can get 1-2 bad workouts so it's best to look at the average of a week to see what's actually going on.

if you're consistently stuck on ALL lifts, yeah something's up. Exercises like lateral raises can be tricky to progress on if done with good form, i just make the eccentric slow and pause at each place and my delts have grown a lot.

Additionally, what your diet is rn can affect things as well. If you're bulking, growth/progress is inevitable but while cutting it's tougher to progress, you still will progress but while cutting i think the main target should be to AT LEAST maintain the current progress.

kaiserfakinaway
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Amazing video. Thank you for using your platform to remind people that hypertrophy causes progress, not the other way round.

Muscle growth causes progressive overload - i.e an extra rep, or extra eight, not the other way round.

The reason you’re able to add an extra rep is because you grew the muscle needed for that.

OmarsGym
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A few months ago, I started noticing how my energy and motivation were fading, and it really hit me that my unhealthy eating habits and low testosterone were playing a huge role in it. I stumbled upon a book called ‘You Are Stronger Than You Think’ by Borlest, and it completely shifted my perspective. It talks about how both your diet and hormones can seriously impact your progress, and it honestly made me rethink a lot. I’ve been applying some of the tips, and I’m already feeling more driven and focused on improving myself. Just thought I’d share in case anyone else is feeling stuck like I was

johhh
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Yep, find a way to do better than last time throughout the weeks

spahghettiboi
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this why im so obsessed o hitting new PR every week. if not atleast make it harder than last time.

sethkang
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whenever I start to plateau I try to eat more

SpikeSpoogle
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THAT’S IT! I’m gonna curl 50lbs tomorrow

JuliusBatali
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I think it is better to monitor progressive overload every month or so in comparatively similar conditions.

But you need to reach close to failure on most of working sets.

haroonrashid
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It's all well and good saying add weight/reps every session but what if you can't? What should you do then?

That information would be much more helpful

TheHumbernator
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How would you progressively overload if you have plateaued on a particular exercise and alternative variations of the same exercise?

MRperfectable
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I've been stuck at 35 pound dumbbells for incline dumbbell press for a while.

Been a few months and I THINK I'm ready to increase the weight to 40.

Maybe I'll do a drop set or something because I want to at least hit my rep range of 10-12

lematari