Stronger Every Rep: The Progressive Overload Blueprint

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This Week’s Healthy Discussion

1. Unlock Strength, Build Muscle, and Break Limits—One Rep at a Time

   a. What is Progressive Overload

   b. How to Track it

2. Catch the Recent Video

Unlock Strength, Build Muscle, and Break Limits—One Rep at a Time

Progressive Overload is a term that is commonly mentioned in the fitness industry.

It’s typically paired with “to build the most muscle you must constantly be progressively overloading your exercises”.

But what even is “Progressive Overload”

A basic definition is: visually seeing progress in your exercises.

When you build muscle, you are bound to get stronger. This is because the more muscle you have, the more force you’re going to be able to produce.

So, if you aren’t seeing yourself get stronger on each of your exercises, there is a very high chance you aren’t building muscle.

We want to be seeing that progress happen throughout your program.

As the weeks past, we want to strive to progress in each of our exercises because it allows us to get a good stimulus while knowing we are doing something right.

You won’t progress each week, but if you start seeing yourself regress in your exercises, and this is happening over multiple weeks, then there is something wrong in your training.

How to Track It

Progressive Overload is tracked in only TWO ways.

By adding more reps or more weight.

More repetitions is simple, without breaking form you are able to complete more reps than you did the last time you did a certain weight for an exercise.

By adding more weight, we are increasing the difficulty of the exercise while still landing in our desired rep range.

Progressive overload is not adding more sets, longer eccentrics, or more exercises.

All progressive overload is, is the proof of improvement doing the same thing over multiple weeks and striving for it.

Catch the Video

Make sure to watch the most recent video on choosing the best workout split: