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Thread: Progressive overload

  1. #1
    Senior Member Gymjunkie's Avatar
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    Progressive overload

    Progressive Overload is a must when you want to gain muscle/size. It's a simple concept but one people forget or misunderstand. Here is an example of linear progression (which is one variation of progressive overload).

    If you do 3x8 program, you start with a weight you can do 3 sets and 8 reps with it (let's say 20lb dumbbell on curls). Then next workout take a bigger weight (either a closest dumbbell or add 5lbs to the barbell). You probably will do 3 sets and 6 reps maybe. Ok. On the next workout you should be able to add a few reps to it. If you eat enough and get enough rest. Then in a week or two you will be able to do 3 sets of 8 reps with this weight. Now is the time to add weight again.

    You wont be able to progress for long time with this linear progression (take a week off after two month or even a month of training if you haven't added any reps in 3 workouts for an exercise).

    Hopefully this small post will be easy to understand and helpful for new guys just starting to lift.

    BTW, maybe more experienced guys could elaborate more and post better explanation of it.
    Last edited by Gymjunkie; 08-05-2009 at 04:42 PM.
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  2. #2
    Senior Member OGROK's Avatar
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    What you described there is basically a routine with no periodization at all

  3. #3
    Senior Member Gymjunkie's Avatar
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    Quote Originally Posted by OGROK View Post
    What you described there is basically a routine with no periodization at all
    Yes, because it''s not needed for newbies. They can make good progress without it. After they gain 20-30lbs with it, then they can use periodization. Use all that linear progression can give you and then move on to more advanced stuff.
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  4. #4
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    so basically once you can do 3x8 or 5x5 or whatever reps you do, you go up then stay on that wieght until you can do the desired reps. then move up again etc etc

  5. #5
    Senior Member Gymjunkie's Avatar
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    Quote Originally Posted by XMadmanX View Post
    so basically once you can do 3x8 or 5x5 or whatever reps you do, you go up then stay on that wieght until you can do the desired reps. then move up again etc etc
    Yup! Simple and works wonderfully! Probably the most important principle in training.
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  6. #6
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by OGROK View Post
    What you described there is basically a routine with no periodization at all
    I imagine there are very few guys that come here asking for help that need a periodized routine.
    Sarvamangalam!

  7. #7
    Wannabebig Member
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    Quote Originally Posted by ZenMonkey View Post
    I imagine there are very few guys that come here asking for help that need a periodized routine.
    What do you mean by a periodical routine? Like, doing SS program for a couple of months, then switching to another program like Bill Starr?
    Name: Adrian
    Height: 5'8
    Weight: 142 lbs

    Goal: To be 175-180 lbs @ 10% body fat.

    If at first you don't succeed, YOU WERE TAUGHT BY LOSERS!

  8. #8
    Senior Member Gymjunkie's Avatar
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    Quote Originally Posted by Adrian101 View Post
    What do you mean by a periodical routine? Like, doing SS program for a couple of months, then switching to another program like Bill Starr?
    No. Here are some links:

    http://www.wannabebig.com/training/b...ing-technique/

    http://www.wannabebig.com/forums/sho...=periodization

    Don't worry about it yet Adrian, it's for advanced guys.
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  9. #9
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    At what point does being unable to add more weight become a sign to switch routines?

    I'm doing SS right now, and by no means do I think I need to change my routine. Rather, I'm just curious as to what signs people look for as a clue for not being able to progress vs. need to stick it out and grind.

  10. #10
    Senior Member Gymjunkie's Avatar
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    Quote Originally Posted by Baloo72 View Post
    At what point does being unable to add more weight become a sign to switch routines?

    I'm doing SS right now, and by no means do I think I need to change my routine. Rather, I'm just curious as to what signs people look for as a clue for not being able to progress vs. need to stick it out and grind.
    I'm not a huge believer in changing routines often. I'd take a week off of workouts, eat a lot and then get back to SS. Start off with little less weight you lifted. Everything should be ok...
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  11. #11
    Wannabebig Member Pumping Manny's Avatar
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    I agree with Gymjunkie that we have to add weights as often as possible.
    However in my trainning quest for being stronger and bigger, it's a bit difficult to follow the rule to always increase the weights each week.
    If i did that after a couple of years i would be lifting some insane weights.

    I know for myself, my muscles need to adapt to the weight I give them. Then after a couple of weeks a add weights.
    5'8''
    180 pounds

    Bench: 245*8
    Squats: 310*8
    Deads: 245*8

  12. #12
    Senior Member Gymjunkie's Avatar
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    Quote Originally Posted by Pumping Manny View Post
    I agree with Gymjunkie that we have to add weights as often as possible.
    However in my trainning quest for being stronger and bigger, it's a bit difficult to follow the rule to always increase the weights each week.
    If i did that after a couple of years i would be lifting some insane weights.

    I know for myself, my muscles need to adapt to the weight I give them. Then after a couple of weeks a add weights.
    Oh yeah, you can't add weights all the time. Sometimes you stall and stay at the same weight for a week, but eventually you will bust through
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

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