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  1. #1
    Registered User theronin391's Avatar
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    Question on Progresive Overload...

    Hello, I know progresive overload is very important for gains both in size and strenght but my questions is what is the best way for you to apply progresive overload... For example, what I currently do is each time I lift I try to lift heavier or more reps... is that optimal? I know alot of programs call for (for example) week 1: do 70% of your 1rm, week 2 do 80%, etc etc...
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  2. #2
    Registered User GymFreak25's Avatar
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    Not sure what programs your referring to, but progressive overload can be achieved in a number of ways, you can add weight, reps, sets, lower rest period, for the most part i would recommend the first 2, especially for beginners.
    http://forum.bodybuilding.com/showthread.php?t=165246491
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  3. #3
    Registered User aev1944's Avatar
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    One super easy way to do it and not have to do algebra each time is to try to match or exceed your reps for a specific weight each time you do that workout. So, you must do the same work out and write everything down in order to compare it. Example-

    Chest work out-
    bench press- 1st. 135x10 reps (warm up) 2nd. 185x 6 (warm up) 3rd. 215x5 (working set) 225x3 (working set)

    next week:

    bench press- 1st. 135x10 reps (warm up) 2nd. 185x 6 (warm up) 3rd. 215x7 (working set) 225x5 (working set)

    next week:

    bench press- 1st. 135x10 reps (warm up) 2nd. 185x 6 (warm up) 3rd. 215x10(working set) 225x7 (working set)

    at this point I'd move up on the working set and set a new point- 225 (first working set) and 235 (second working set)
    Alberto

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  4. #4
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    One thing important to remember is that planned overload is not the same thing as real progress. Some programs have you adding 5lbs every workout - but your lifts are not really improving by that amount because you start off with submaximal loads and keep going until you need to reset.

    For interest, I add weight when I can (usually based on RPE scale) but this is purely reactive - my progressive overload is mostly driven by adding total volume over a mesocycle (a period of 6-10 weeks in my case).
    My Daily Undulating Periodisation log: http://forum.bodybuilding.com/showthread.php?t=163624691&p=1318505821&viewfull=1#post1318505821
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