Progressive Overload
Alrighty folks! Here we are, at the end of this video series. If you’ve watched all of the previous videos you should already have a few ideas on some quick and simple adjustments you can make to get even more out of your training. We are going to wrap this video series up with a nice and pretty little bow called Progressive Overload.
I always tell my clients, if I could oversimplify and dumb down everything I needed to teach you into two words, it would be “Progressive Overload”.
Now if I were to say that to just anybody, it’s very easy to misinterpret that into thinking you simply need to focus on increasing the weight over time. But my hope is that after watching this series of videos on the different Program Design Variables, you’re now better positioned to interpret it in a more productive manner.
As the name implies, Progressive Overload means that week by week we want to be seeing gradual and quantifiable improvements to make sure that you’re still moving in the right direction. But remember, that improvement doesn’t have to come from only the load. You have all of these variables to play with:
- Reps
- Sets
- Tempo
- Rest
- Load
It helps to remember that all the variables we’ve covered in our videos have a direct and indirect influence on each other. A few of the applications of this to keep in mind that will help you make more educated decisions going forward:
Sets/Reps/TUT/Rest will be determined by the load: How heavy you lift will need to be respectful of the other variables
As the number of reps go down, load / intensity and number of sets go up: If you train in the lower rep ranges, the weights need to get heavier
As the load / intensity goes up, rest tends to go up too: The more neural based a set is, the more rest you need to properly recover
The intensity and reps you choose will determine what training effect you’re working for: Heavier (3-5 reps) Strength, Middle (8-12) Hypertrophy, Higher (12+) Strength Endurance
Now, what does all of that mean for how we make sure we’re still pushing ourselves slightly more week after week? What can I pay attention to apart from just the load? You can focus on things like:
- Total Volume (Sets / Reps)
- Tempo or Time Under Tension (TUT)
- Technique
- Rest (How you feel at the end of the RI)
- Recovery (How you’re sleeping, potential soreness, how you’re feeling the next session, etc.)
While the idea of constantly lifting heavier is sexy, it’s not always what needs your focus. If you sacrifice Quality of movement for Strength, at some point you’ll plateau and potentially lose both.
As long as you focus on improving at least one of these things every week, you’ll keep progressing whatever it is that you’re working on.
I hope you all enjoyed these videos and learned something new. If you have any questions about any of the material we’ve covered please feel free to reach out to me or submit it in the comments section. My goal is to educate and empower people to reach their own goals and in a way that is most efficient for them. If you need clarification on any of these subjects, I’d be more than happy to help out.
Whether you have questions or not, I hope you enjoyed the content. I hope you now have the know-how to get a little bit more out of your training, and I hope your workouts only get better from here on out.
Asad Sayal
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Asad introduces the importance of pre-designing your workout so that you can make the most out of your time in the gym and reach your goals quicker. He explores the range of variables this course will dive deeper into such as sets, reps, tempo, rest and load.