for me progressive overload is increasing the weight on the bar while maintaining perfect form, maximal tension, full ROM, and a strong mind-muscle connection throughout the ROM
Yessir. The problem is, many people don't apply the principle properly. Thinking that increasing the weight, while using altered form or momentum is still "progressive overload".
This is such good advice, progressive overload is progressingly overloading an excercise and muscle by making the excercise harder than last time. Adding weight is the last step you should take, You can make it harder by slower reps, mechanical overload, pauses and much more
When you put a little more weight on the bar your form should not change. Because you should be increasing the load only once you go past your target rep range and adding just enough load to stay within that rep range.
Hello Ben! Ask you so much to record a video about the neck muscles. Training, tips&tricks, getting rid of some tightness, etc... Your knowledge and experience would be extremely helpful and appreciated! Thanks.
great informative video man I have read books and scrounged for information about getting better at power lifting and I have found that simply trying to overload on nothing but the main lifts is not as beneficial as what doing long paused lifts will do to increase tension
I know what you are saying. You are actually right. The idea is the form must be perfect, and therefore you maintain constant tension. If you increase weight, and your form is NOT correct then you lose constant tension. I know people will disagree with you, but you are 100% correct. P.K.
well if there form is changing and the range of motion is shorter then that is not progressive overload. if you can perform the same exercise with the same form with added weight or an extra rep or 2 that is progressive overload. if you can perform the same exercise same reps and set but with reduced rest time that is also progressive overload could go on but I'm sure you get it
MI40 is the only way I workout! People in the gym don't understand or can't comprehend what is meant to shorten the muscle through out the working muscle. Made real big gains using TUT!
Isn't tension already really important in powerlifting? The entire body often has to be tight in order to make sure the accelerant force is transferred to the barbell and not absorbed by the body. It's a little different though because the tension isn't necessarily focused to one muscle at a time
I did MI40 years ago and has been hands down the best. Downside: now I judge the hell out of everyone in the gym just going through the motions lacking that mind to muscle connection.
Great points/video. Totally agree. How do we maximize tension? I go with a very slow tempo with longer tut sets to failure. How to you practically apply this to training?
Chances are people are progressing their load but at the expense of forum and tension. Probably creating a similar stimulus but at a much more injury prone rate.
I think anybody who's educated and in training for enough years understands that Progressive overload is only measured if four is consistent and connection with the muscle is consistent. If I trained in a controlled an explosive style which doesn't deviate whether I have a hundred pounds on a barbell or 200 pounds in a barbell is in 200 lb is going to produce more tension. If however when I move to 250 I start heating a weight bouncing off my chest and bringing other muscles in the equation to then I may have actually lifting heavier weight but involve more muscles and actually decreased the overload on the intended muscle group. I think anybody with a brain understands this. In the past when my body was little more supple oh, I might go up to 425 on a benro and slop out 6 to 8 reps . All that set did was prepare me for when I drop back to 3:15 and did 10 reps with really good form squeezing the weight throughout the range of motion and holding it for a brief pause at the top. The only reason I was able to use that type of technique with 315 was because of the sloppy set with 425. If I tried simply pyramid up with perfect form I wouldn't have been able to achieve the tension that I achieved with 315 with anything greater than 275. Having said that even those weights are too heavy if maximum tension is what you are after.now I can make you 225 destroy my back but I never would have been able to contract with the same degree of intensity on a 225-pound set had I not gotten incredibly strong on big compound movements using less than perfect technique. The technique I was using was perfect for athletic performance and Explosive Lifting using the movement as my gauge and not the muscle. I think anybody that wants to be a great body builder app should first get as strong as possible and I think anybody that wants to be a great body builder app should first get as strong as possible and then after about 5 to 10 years of heavy training really focus on powerful contractions with moderate weight then even lightweight. The problem with training this way the entire time is that you'll never learn how to forcefully contract a muscle under light loads without learning to contract under a heavy load. you learn to apply the same force that you would to a heavy load to a light load and then consciously slow it down and really use the Mind muscle connection then you've really got something special
Great vid Ben ! Here is how I sort of applied this without knowing lol 10 is the magic number I dont increase the weight until I can hit 10 reps on every free weight or heavy cable weight exercise . When I get to 10 reps then I add 5-10 lbs depending if its a small muscle like arms I add 5 if its a big muscle for a compound move I add 10lbs and do that again till I get 10 reps ! In 3 months got from a 1 Pr 315lbs Dead lift to 10 reps with 315 just today ! Crazy progress in squats bench pulldowns rows OH Press etc all that use to be my 1 -2 reps pR now I can do for 10 reps all in 3 months 5days a week .!
I just love it when a pro trainer stresses that it's never about how much weight you lift but how time under tension you put into the muscles you work on
I've discussed this a while back with a couple "evidence based " guys that weight is only a proxy we use for tension. We had a disagreement that progressive overload is BS, cause someone saw better gains when he lightened the load and focused on form. Progressive overload always meant progressive tension overload. Increase weight / reps / sets etc, when you can maintain similarly good form and execution
If your form changes, there OBVIOUSLY was no progressive overload. If a guy benches 135 for 5 and a few months later does 225 for 5 he will certainly be bigger..
Absolutely correct! Stronger contractions and more consciously created tension is progression, perhaps more beneficial than progressing load. I think you have to find the balance between increasing conscious tension and external load
Honestly have no clue what you are talking about in this video. Time under tension, full contractions, and progressive overload are completely separate concepts and ALL are necessary components to building maximum muscle. Progressive overload isn't just adding weight, it can be increasing reps or intensity as well.
lol jason blaha is about to roast you (disclaimer: i am a fan of blaha, no idea who this bpak guy is, first video ive seen of him, however bpak may be right on this one)
He actually did make a video about this topic in reply to his fans asking him for his opinion. He is mostly clueless about many things, I don't see him having really solid answers other than what he has heard.
no one trains with perfect form....what Is perfect form lolol...ben domt train with perfect form....WHY .? because its a myth ....but this instagram.crowd buy into bs
This is such good advice, progressive overload is progressingly overloading an excercise and muscle by making the excercise harder than last time. Adding weight is the last step you should take, You can make it harder by slower reps, mechanical overload, pauses and much more
I feel a huge load and tension on my left ear, need some overload on my right.
pedrot901 nice one
lol thx hopefully Ben can help me with that overload xD
ikr
LOL!
My right one actually..
for me progressive overload is increasing the weight on the bar while maintaining perfect form, maximal tension, full ROM, and a strong mind-muscle connection throughout the ROM
Yessir. The problem is, many people don't apply the principle properly. Thinking that increasing the weight, while using altered form or momentum is still "progressive overload".
Austin Shiner also, overload doesn't have to be just more weight..it can be less rest between sets, more reps, more volume, etc..
And only increase load once you go over your rep range.
@@nicksouth5976 yea but thats rarely how its being advertize by youtubers
I have made insane progress from your videos Ben. Thank you.
Increasing the tension on the muscle, whether accomplished via more reps, weight and/or any other modality is progressive overload.
if you lift heavy long enough. with reasonable form you will get bigger and more muscular assuming you also eat good and sleep well..
Progressive tension overload is king for hypertrophy
In my opinion the work to failure is more important than the weight on the bar.
This is such good advice, progressive overload is progressingly overloading an excercise and muscle by making the excercise harder than last time.
Adding weight is the last step you should take,
You can make it harder by slower reps, mechanical overload, pauses and much more
When you put a little more weight on the bar your form should not change. Because you should be increasing the load only once you go past your target rep range and adding just enough load to stay within that rep range.
Hello Ben!
Ask you so much to record a video about the neck muscles. Training, tips&tricks, getting rid of some tightness, etc... Your knowledge and experience would be extremely helpful and appreciated!
Thanks.
great videos... very important information, please keep teaching this way
Great conceptualization! Really useful video in a great format
thunk you so much for this great lesson mr bpak
I've learned more from this guy in 1 month than I learned from anyone else in 1 year.
great vid ! nailed that in under 5 mins
Anyone else have an issue with sound only coming from the left and not the right?
great informative video man
I have read books and scrounged for information about getting better at power lifting and I have found that simply trying to overload on nothing but the main lifts is not as beneficial as what doing long paused lifts will do to increase tension
Awesome video Ben! u the man
I know what you are saying. You are actually right. The idea is the form must be perfect, and therefore you maintain constant tension. If you increase weight, and your form is NOT correct then you lose constant tension. I know people will disagree with you, but you are 100% correct. P.K.
i think this video should be show in loop in every gym. bpak n1 as always
This is why Ben is the best.
excellent video
definitely a very well explained video, thanks!
well if there form is changing and the range of motion is shorter then that is not progressive overload. if you can perform the same exercise with the same form with added weight or an extra rep or 2 that is progressive overload. if you can perform the same exercise same reps and set but with reduced rest time that is also progressive overload could go on but I'm sure you get it
great vid man.really good advice
MI40 is the only way I workout! People in the gym don't understand or can't comprehend what is meant to shorten the muscle through out the working muscle. Made real big gains using TUT!
Great stuf!!
Why don't I get it when you say getting the muscle short? At what point in the exercise is it shortest?
Isn't tension already really important in powerlifting?
The entire body often has to be tight in order to make sure the accelerant force is transferred to the barbell and not absorbed by the body.
It's a little different though because the tension isn't necessarily focused to one muscle at a time
RoboTurkeyNinja you're right - tension throughout the whole body during the main lifts helps to generate and transfer energy more efficiently.
I did MI40 years ago and has been hands down the best.
Downside: now I judge the hell out of everyone in the gym just going through the motions lacking that mind to muscle connection.
have you any advice on preventing/managing weight lifters elbow ? cheers
100% right
Great points/video. Totally agree. How do we maximize tension? I go with a very slow tempo with longer tut sets to failure. How to you practically apply this to training?
tension is one variable of progressive progression, is that what you mean?
Chances are people are progressing their load but at the expense of forum and tension. Probably creating a similar stimulus but at a much more injury prone rate.
that's makes so much sense 👍😊
As well, the bad form moves tension to other surrounding muscle and not the targeted muscles which could make the illusion of you lifting more weight.
I think anybody who's educated and in training for enough years understands that Progressive overload is only measured if four is consistent and connection with the muscle is consistent. If I trained in a controlled an explosive style which doesn't deviate whether I have a hundred pounds on a barbell or 200 pounds in a barbell is in 200 lb is going to produce more tension. If however when I move to 250 I start heating a weight bouncing off my chest and bringing other muscles in the equation to then I may have actually lifting heavier weight but involve more muscles and actually decreased the overload on the intended muscle group. I think anybody with a brain understands this. In the past when my body was little more supple oh, I might go up to 425 on a benro and slop out 6 to 8 reps . All that set did was prepare me for when I drop back to 3:15 and did 10 reps with really good form squeezing the weight throughout the range of motion and holding it for a brief pause at the top. The only reason I was able to use that type of technique with 315 was because of the sloppy set with 425. If I tried simply pyramid up with perfect form I wouldn't have been able to achieve the tension that I achieved with 315 with anything greater than 275. Having said that even those weights are too heavy if maximum tension is what you are after.now I can make you 225 destroy my back but I never would have been able to contract with the same degree of intensity on a 225-pound set had I not gotten incredibly strong on big compound movements using less than perfect technique. The technique I was using was perfect for athletic performance and Explosive Lifting using the movement as my gauge and not the muscle. I think anybody that wants to be a great body builder app should first get as strong as possible and I think anybody that wants to be a great body builder app should first get as strong as possible and then after about 5 to 10 years of heavy training really focus on powerful contractions with moderate weight then even lightweight. The problem with training this way the entire time is that you'll never learn how to forcefully contract a muscle under light loads without learning to contract under a heavy load. you learn to apply the same force that you would to a heavy load to a light load and then consciously slow it down and really use the Mind muscle connection then you've really got something special
Great vid Ben ! Here is how I sort of applied this without knowing lol 10 is the magic number I dont increase the weight until I can hit 10 reps on every free weight or heavy cable weight exercise . When I get to 10 reps then I add 5-10 lbs depending if its a small muscle like arms I add 5 if its a big muscle for a compound move I add 10lbs and do that again till I get 10 reps ! In 3 months got from a 1 Pr 315lbs Dead lift to 10 reps with 315 just today ! Crazy progress in squats bench pulldowns rows OH Press etc all that use to be my 1 -2 reps pR now I can do for 10 reps all in 3 months 5days a week .!
Hey Ben, what about working out on empty stomach?
Can someone please explain to me how to keep tension on the upper chest?
My right ear is making no gainzz.
taking very short rest periods 10_15 seconds gironda style can lead to overload
I just love it when a pro trainer stresses that it's never about how much weight you lift but how time under tension you put into the muscles you work on
My gift to myself next year going to MI40 and training with the PAC MAN 💪🏽
10 out of 10. Perfect video
Isnt torque a poor choice of words?
Most important video ever
so the key here is to only increase weight if form stays the same? did i understand right? my english is not very good how to maximze tension then?
RenZoneNL yeah pretty much.
Major 🔑 Ben
think about that for a second, think about that
speaking truth
No stereo on this one.... :'-(
I've discussed this a while back with a couple "evidence based " guys that weight is only a proxy we use for tension.
We had a disagreement that progressive overload is BS, cause someone saw better gains when he lightened the load and focused on form.
Progressive overload always meant progressive tension overload. Increase weight / reps / sets etc, when you can maintain similarly good form and execution
Notification Squad where ya at?
I progressively overloaded once.
dorian and ronnie say RIGHT OK
If your form changes, there OBVIOUSLY was no progressive overload. If a guy benches 135 for 5 and a few months later does 225 for 5 he will certainly be bigger..
Not necessarily there are neurological and cell adaptations to strength training that have nothing to do with the muscle getting bigger.
I get plenty of tension at tax time.
Seems like these concepts are orthogonal.
well, if i learn how to create more tension, that's still proggresion, rait?
Use the same weight, make sure the negative part of the rep is slower
Absolutely correct! Stronger contractions and more consciously created tension is progression, perhaps more beneficial than progressing load. I think you have to find the balance between increasing conscious tension and external load
sirBOOM Yes and no, problem is that you can track progressive overload by how much you lift, while tracking tension is much harder
German Lehmann well, once you learn how to create tension, you never gonna do a rep without it after learning, so why not?
Thomas Schuster ye, I'm focusing on weak muscles to create tension, others will grow anyway apparently, haha
You're saying that theres no tension on the muscle During the middel part of the ROM??? Do you even lift bro
Bros already know this, good advice for newbies tho.
Honestly have no clue what you are talking about in this video. Time under tension, full contractions, and progressive overload are completely separate concepts and ALL are necessary components to building maximum muscle. Progressive overload isn't just adding weight, it can be increasing reps or intensity as well.
lol jason blaha is about to roast you (disclaimer: i am a fan of blaha, no idea who this bpak guy is, first video ive seen of him, however bpak may be right on this one)
He actually did make a video about this topic in reply to his fans asking him for his opinion. He is mostly clueless about many things, I don't see him having really solid answers other than what he has heard.
Jason Blaha
Is why they came up with a Lobotomy!
Hands down the dumbest son of a bitch on youtube!!!!!!!!!!!!!!!!!!
he's wearing SciTech logo. Really disappointed that he's supporting them. The supplements I've tried from them are absolute crap.
no one trains with perfect form....what Is perfect form lolol...ben domt train with perfect form....WHY .? because its a myth ....but this instagram.crowd buy into bs
Pump is bs
total workout
💪👌
This is such good advice, progressive overload is progressingly overloading an excercise and muscle by making the excercise harder than last time.
Adding weight is the last step you should take,
You can make it harder by slower reps, mechanical overload, pauses and much more