Progressive Overload?

[Josh179]

Hey legends,

I have a question regarding progressive overload and I can't seem to find a viable answer anywhere. We've all heard about progressive overload and its importance, but surely that's not sustainable. After years of training, surely there comes a point where you're no longer able to add weight to a certain lift. What happens then? Is it recommended that once your reach this point, you change up your routine? Any clarification surrounding this issue would be greatly appreciated!

Cheers,

[TolerantLactose]

Generally, your goal in any workout is overload. As you adapt to a level of stimulus over time, the overload decreases and you need to increase the stimulus. This overload, adapt, increase, repeat cycle is progressive overload. After a few years, when the weight increases slow to a crawl, you're still overloading but your ability to adapt is very slow. That's the curse of the late intermediate/advanced lifter. You're still overloading, however.

[daudi81]

Here ya go. Thank me later =)

https://open.spotify.com/episode/5AO...R9CeszLpDgikdw

TL's description above was also spot on.

[TheResistance]

Generally, your goal in any workout is overload. As you adapt to a level of stimulus over time, the overload decreases and you need to increase the stimulus. This overload, adapt, increase, repeat cycle is progressive overload. After a few years, when the weight increases slow to a crawl, you're still overloading but your ability to adapt is very slow. That's the curse of the late intermediate/advanced lifter. You're still overloading, however.

Except sometimes you don't adapt to the overload, in which case continuing down the sane path leads to stagnation then regression and thereafter injury.

[WolfRose7]

There are different approaches to stalling depending on if you follow periodised or non-periodised models of programming.

Unless you are reducing progressive overload to just adding weight every session or week, then it is probably always the goal for strength orientated lifters

[TheResistance]

Here ya go. Thank me later =)

https://open.spotify.com/episode/5AO...R9CeszLpDgikdw

TL's description above was also spot on.

Not exactly.

I suggest you have a listen for yourself.

Eg In summatising at 89.20 ' We don't have to cause progressive overload necessarily ....'

[MyEgoProblem]

https://open.spotify.com/episode/7fl...QG2Hblj-p5VcSw

Better info here....
If you can tollerate omar

Forcing progressions (weight/reps/ect) isn't progressive overload....
Adding weight/reps/ect under the same conditions is EVIDENCE progress has occurred

Almost Everyone puts the cart before the horse... And has this wrong.

[TolerantLactose]

Except sometimes you don't adapt to the overload, in which case continuing down the sane path leads to stagnation then regression and thereafter injury.

That can happen when progression becomes the goal and not overload.

[daudi81]

https://open.spotify.com/episode/7fl...QG2Hblj-p5VcSw

Better info here....
If you can tollerate omar

Forcing progressions (weight/reps/ect) isn't progressive overload....
Adding weight/reps/ect under the same conditions is EVIDENCE progress has occurred

Almost Everyone puts the cart before the horse... And has this wrong.

Woops, thanks. That's actually the one I meant to post. (I had his later Iron Culture episode pulled up at the time, durrrr). But now that I'm listening to it again, still somewhat relevant. ¯\_(ツ)_/¯

And yes Omar is an acquired taste, but great info.

[TAWS6]

Eventually you hit your limit and accept the fact that you’re never getting any better unless you up the cell tech.

[OldFartTom]

That can happen when progression becomes the goal and not overload.

It annoys me,. The approach of add 5lbs to last time and shut up man up and "JFDI" (just ******* do it) is absolutely exactly what a complete beginner needs. So they learn what they can/can't do. But somehow perspective gets lost and some people think this is progressive overload and is The answer to all programming for everyone.

TolerantLactose, please shout your post from the rooftops for a while, your message got lost from too many people

[air2fakie]

TolerantLactose, please shout your post from the rooftops for a while, your message got lost from too many people

An economy of words often gets right to the point.

[OldFartTom]

An economy of words often gets right to the point.

Although I dislike reading him, Shakespeare did say... "Brevity is the soul of wit"

[TheResistance]

That can happen when progression becomes the goal and not overload.

What does this mean?

What's your definition of progression?

What's your definition of overload?

What should the goal be? Just overload yourself but don't make any progress? I'm sure you don't mean that?

[TheResistance]

It annoys me,. The approach of add 5lbs to last time and shut up man up and "JFDI" (just ******* do it) is absolutely exactly what a complete beginner needs. So they learn what they can/can't do. But somehow perspective gets lost and some people think this is progressive overload and is The answer to all programming for everyone.

TolerantLactose, please shout your post from the rooftops for a while, your message got lost from too many people

What are you on about?

[TonedJordan]

What does this mean?

What's your definition of progression?

What's your definition of overload?

What should the goal be? Just overload yourself but don't make any progress? I'm sure you don't mean that?

.

From what I can tell, he is saying that the goal of overload is that progression will follow. But the two words are not necessarily synonymous.

Giving a shot at answering your question, id say overload would be the work you do in each workout that is providing enough stimulus to the muscle to force it adapt.

The “progressive” in progressive overload would be manipulating workouts over time in order to increase that stimulus such as adding an extra set/drop set, doing one more rep, a weight increase, adding a new exercise to bump up volume.

The result of this would be the progression, for example being able to lift a heavier 1RM after 6 weeks, being able to do more reps with the same weight where all other variables are unchanged, increase in muscle size etc.

So the point being made is that the “progressive” in progressive overload does not necessarily mean “progress” (as of some incorrectly it could even end up having the opposite results), but it can RESULT in progress.

Remember, different people also have different goals so progress might be measured differently. Some people might measure progress in body weight gain, whereas others might measure it in body weight loss. When cutting, you probably aren’t going to be increasing lifting heavier, so using your working weights to measure your progress may not be good indicator of progress.

[TolerantLactose]

Just overload yourself but don't make any progress?

Overload is something you control during an exercise bout. Adaptation and progress are outcomes.

[TheResistance]

Overload is something you control during an exercise bout. Adaptation and progress are outcomes.

Can you answer OP's question again from scratch?
Just to be clear.

You have given a partial answer to my questions but I don't' really understand what your trying to say as a whole.

[ElrondHubbard]

Can you answer OP's question again from scratch?
Just to be clear.

You have given a partial answer to my questions but I don't' really understand what your trying to say as a whole.

The explanation is that, as a beginner, you will make rapid progression on a given amount of overload. As you adapt and become stronger, your body becomes more and more resistant to overload, and progression slows. Eventually, the amount of overload you supply is no longer sufficient to maintain progress. Before you reach that point, you should be looking at new strategies -- periodization, switching up weights or reps, different accessory work. All of those are good, but keep in mind you have by then seen most of your gains, and future progress will be slow no matter what you do.

Doesn't mean you should stop, though.