What’s a way I can progressively overload at the gym?

[Anonymous]

For the longest time I’ve been doing: 4x8-12 with a set weight and then after reaching 12 reps I move onto a higher weight and repeat.

I want to start challenging myself even more so maybe do a set of quite heavy weight. What technique should I do to achieve maximum results?

Thanks!!!

[AimeeKyle]

Every few months you have to change up your workout approach as your body gets accustomed to the workout / training. Depending on the specific exercise, reduce reps and increase the weight. For example, 5 sets of 5 reps. Pick a weight that you cannot complete the 5 for 5. Do that weight until you can get 5 for 5 and then increase on you next workout and repeat the process.

[exitseven]

Try doing a last set with a weight heavy enough so that you can only do 4 or 5 reps. Or try a different exercise that engages the same muscle group and do 3 sets of those, 7 or 8 reps.

[Anonymous]

What weights are you doing?

[Asker]

Do you mean free weights vs machine or the heaviness?

[Opinion Owner]

Weights as in dumbells and free weights

[Asker]

It depends on the exercise but I’d say I’m intermediate

[Opinion Owner]

No like 10kg, 20kg?

[Asker]

Depends on the exercise but I’m definitely beyond 10kg