Any gym tips regarding progressive overload?

[Anonymous]

How often are you supposed to do progressive overload? Do you do it to each and every single workout all in one day? Would love to get some tips on this, thanks everyone!

[JUSS-SCAR]

Hi. My personal example which I use for optimal strength and size gains for weighted pull is 10 reps with x amount.

So when you can do 10 reps with that weight you add more weight. Don't rush your weights up please be caution of injuries and warm up properly!

Example of my progressive overload:
Week 1 i done 10 reps with 37.5kg
Week 2 i add 2.5kg =40kg and i keep grinding same weight until i do 10 reps!

Also its good to do a deload week every 5 weeks or more. Gives your body a rest and its good for progression. Deload? Is when you lower the intensity of your work out so lower the weights and repetitions. You could deload at 50% of weight and half of the repetitions.

If you was to feel a weight is too easy, you can add more weight DURING that session.

I hope I was helpful, good luck best wishes get them gains :)

[Asker]

Thank you! I think I’m on the right track, I usually up the weight each set until I can only do 6-8 reps max. Another follow up question tho, are you supposed to up the weight every week or every single gym session?

Example: I did progressive overload for my squats today, I’m planning to do deadlifts the next day - should I also do progressive overload for the deadlifts or give my body a break and just do normal sets?

Also, when you deload do you do more reps but with a lighter weight or just use a lighter weight overall? What about drop sets, do they count as deload or progressive overload?

Sorry for the questions, I’m just kinda new with weight lifting so I get lost sometimes lol

[JUSS-SCAR]

6-8 reps is in between pure strength and hypertrophy training. What is your goal? Grow bigger lower body do more reps. 10 reps is good spot can't go wrong even up to 12!

You're meant to increase weight when you hit your target reps.

Now regardless squats and deadlifts (I ONLY TRAIN CALISTHENICS) so my knowdlege/personal experience is totally lacking but i ll try to help you. Both of these exercises are heavy lower body work outs. Depending on the intensity you're working which sounds quite adequate i would split these work outs into TWO sessions couple days rest. You got many nerves in your precious back :) so like 3 days rest for your body to recover.

DELOAD: Lighter weight and less rels preferable.

Also good idea to look online, ask people in the gym for ideas. I tried my best hope i was helpful.

[Asker]

Wow all great and detailed advice, thank you so much!! My goal is just to stay fit and look fit (gain some muscle mass so that I don’t look too thin). I will definitely try out deloading and the rest. Your tips have been super helpful, you’re awesome!

[JUSS-SCAR]

No worries always glad to help. If you will have more questions feel free to ask/dm me.

[Intothevoid666]

Just try to live more weight or do more reps each time u go to the gym although progressive overload will just happen with time it’s like guaranteed that u will get strong and have more muscular endurance the more u workout

[Asker]

That’s what I’ve been doing but I’m not sure if I’m doing enough lol

[Intothevoid666]

Make sure it’s difficult and that you feel yourself struggling at least a bit and u have to give it time and consistency try to do 3-6 sets per exercise and go close to if not to total failure

[Asker]

Yeah I like to up the weight until failure. Sometimes I can still go heavier but I know I’m gonna compromise my form if I do - when that happens what do you think I should do?

Should I just go for it despite having shitty form? Or stay with my current max weight but just add more reps?

[Intothevoid666]

Well it sounds like you’re not a beginner and it’s important to understand that this gets harder as time goes on. If u can safely do cheat reps and u find that they are effective than go for it. Volume is definitely a key fundamental driver of muscle growth so more sets and reps will build more muscle. Sometimes tho it might be best to take a week or so off and when u come back you will notice u can lift more weight. Also trying a new selection of exercises can be good. If your used to machines maybe try free weights or if your used to barbells maybe try dumbbells or maybe just try a different type of barbell exercise. There’s no real easy way to get quick gains like u can when u first start. Drop sets can be helpful where u do a set and then lower the weight and do another set and then lower the weight again and do an out her set and count that all as one set. It’s gonna get harder and the amount of muscle u can build in a certain amount of time will slow down. That’s just the simple truth.

[Asker]

I’ve only been lifting for less than a year so I still consider myself a beginner lol I think I definitely need to try different exercises, I’ve been doing the same thing for months on the barbell, just been playing around with the weights.

I do find drop sets to be super efficient for hypertrophy though, I just get too exhausted after I’m done with one movement and I can barely finish the rest of my workouts lol. Thank you so much for the suggestions tho, I’m gonna try doing “cheat reps” until I can do one proper rep with that weight, this is the first time I’m hearing about it. You’ve been very helpful, thanks!!