Importance Of Progressive Overload For Muscle Growth
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- Опубликовано: 21 дек 2019
- In this QUAH Sal, Adam, & Justin answer the question "Is progressive overload as important for hypertrophy? Or is stressing the muscle as hard as you can each workout sufficient?".
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"Importance Of Progressive Overload For Muscle Growth"
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Развлечения
I love how all 3 of you have a slightly different perspective, it makes for a very well rounded video with no holes left uncovered.
Omg I just found this podcast. How have I survived without it all this time!?
Lol all these guys disagree with each other. Only thing they agree on is that people should lift
I feel the same way
@Khanate Archer nah, but I guess there's no absolute truth?
I agree
U probably spent all your time on the hub and didn't have your priorities in order
Progressive overload is key man... People would be surprised how fast you gain strength adding a couple pounds and a couple reps every week.
You don't have the wts at a gym to add a couple pounds. Maybe you can find the 2.5lb wts to add 5 lbs, but commonly you have 5 and 10lb smaller wts around or built into the machines, so you move up 10 or 20 lbs at a time. That is not every week unless you are just introduced to a lift type and are moving up cautiously from 5 pounds.
If I had found these guys a year or 2 ago. I would be a monster
You will be a monster in 2 years with this information now.
Progressive overload is not just weight, reps, volume.
Don’t forget progressive overload w skill and difficulty, as well as tempos.
Agreed, changing tempos worked wonders for me.
a lot of people who say "progressive overload doesnt work" think incorrectly that its only about increasing weight, when thats just one factor
So like doing reps slower over time?
Also lift time as you can do very long pause reps.
This channel deserves more subscribers
i'm glad someone finally said what i've thought for a while... i could blow my heavy (or even mid) weight squat volume out the water if i took all the weight off the 20kg bar. but it would be cardio, right?
Good advice. Progress is not linear. Consistent effort over time is key.
Weight used, intensity, volume and time under tension are all correlated. Increase one and something changes.
The fact is most folks simply don't train hard enough, nor do they keep a record of their workouts, weight used, reps etc
How would you apply progressive overload to GVT?
How do keep progressive overload when your in you’re in 50-60’s??
Testosterone replacement therapy is a good start
Add weight add muscle
What about the Rep Goal System??
I have a question. Say target rep range is 8-12. Set 1 you hit 12. But the other sets you might get 11 or 10... so should I increase the weight when all my sets are solid 12’s? Or should I only judge it based on the first set?
Well I’m not entirely sure, and I wonder the same myself, but , I you increase the weight where your first set is about 10 and the next sets are 8 -9 then your still getting that 8-12 rep range. But honestly that’s just my take on it I have no idea.
Increase when you get perfect 12s.
This double progression seems to be a pretty common way of progressing. Let's say your program says 8-12 reps. Once you hit 12 on all your sets add weight to the bar and start over at 8 reps then work your way up to all 12 reps again.
Ik this is old but What I do is I find my median rep range.
So let’s say you did 3 sets.
First set you got 12 reps, then 11 and 10.
You would add 12+11+10=33 reps in total.
You take your total reps, in this case 33, and you divide by how many number of sets you did, in this case 3 sets.
So 33 reps divided by 3 sets would be 11. 11 reps would be your median range. Once you can do 11 solid reps for each set, increase your reps to 12.
@@SniffingOutPharisees-DanielP I still appreciate your response 😂
When Sal says you can reduce the weights and reps and still make progress I don't understand how this works?
If you bench the same weight a year from now you have not added any muscle no matter how many sets you add
why is sal always looking up?
Reading the question from a screen/monitor… you can think of a few reasons why
@@phumgwatenagala6606 doesn't the other fourth guy at the start read the question though? I think it is just Sal's style
It's just a quirk/tick. We all have some here and there.
I'm so confused
does he mean consuming too much protein, by abuse the protein?
Yes.
I’ve always progressively overloaded from set to set. Usually like 5-4-3-2 or 8-6-4-2. But a 4x5’s at like 70-80% is wayyyyyyy harder. Squatting 225 that many times isn’t fun.
I have a question. Say target rep range is 8-12. Set 1 you hit 12. But the other sets you might get 11 or 10... so should I increase the weight when all my sets are solid 12’s? Or should I only judge it based on the first set?
@@follower8815 I would definitely not increase the weight if you’re aiming for 12 reps every set. But going 12-11-10-9 and adding 5-10lbs every set should be good if you’re going for volume. But adding weight each set but leaving the reps the same just sounds like the weight isn’t heavy enough.
@@tvst7856 I mean for progressive overload. You increase reps before increasing weight. And say the rep range is 8-12. And then you finally get to 12 so you add weight to make it 8 reps. But do you add weight when ALL the sets can be done with 12 reps or just the first set?
@@follower8815 you add weight once you can achieve 12 reps on all your sets. So if you get 12,11,10,9, you do not add weight, you stay on the same weight until you get 12,12,12,12.
@@follower8815 I wouldn’t overload if you can’t hit your 12 reps with clean form
That’s what Tim pool looks like with out the Benny.
Tim Pool finally ditches the beanie.
So no “shocking the muscle”? (Jk)
You have to shock the muscle. What they said is that training is not the only factor, you have to take your nutrition, sleep and the state fo your body into consideration.
Technically speaking, if you train to failure, you’re doing the most that the body can do for that movement and weight so you don’t need to track workouts just train to failure.
The bald guy > Sal
He spits facts
Fitness fanatic if you never take a day off? False. I work out every day, bench every day, push more on strong days as every day is not the same. There is no such thing as overtraining unless you are just injured. 24 hours is enough recovery unless you are out of shape, and then if so after the workout take a nap to recover. Literally the recovery between sets is by definition all the recovery you need to work out, but if you wait a day can do somewhat more wt lifting. This is totally different from power lifters in competition that get injured with each workout and need a week to recover, those at say 315lb and higher. Those whose lifting will cause them arthritis problems when they are older.