One of the key principles of working out is progressive overload. Yet it’s often overlooked by lifters who simply rehash the same workout over and over. If you want to get stronger and bigger, it’s all about progression. In this article, Progressive Overload 101, we give you all the info you need to know. 

What Is Progressive Overload?

Put simply, it is the act of gradually increasing the stress or intensity placed on the muscles. While there are many ways to apply it, most lifters think in terms of adding weight. 

Why It’s Important

The progressive overload principle is one of the most important principles of resistance training. You will never make progress if you always do the same workout with the same weight and number of reps. Following this principle allows you to progress towards your goals by taking calculated, logical steps of progression. Better still, you get to decide how you measure your progress. It’s a principle that is used by bodybuilders, powerlifters, and many serious athletes.⁽¹⁾

Adding Weight - The Most Common Way

Historically, this is the most common way to use progressive overload. By gradually adding plates, you’ll get stronger and bigger. This makes sense, most lifters expect to get stronger as they continue to train. Most, if not all, weight lifting authorities suggest that you use this principle right from the start. It’s ultimately critical to building a foundation of size and strength. Rich Piana understood the importance of building a strength foundation. As he gained experience, he used progressive overload in other ways. For example, his constantly changing routines were a form of this concept. 

How Often Do I Increase Weight?

This is perhaps the biggest question regarding this form of progressive overload. There are several answers. Some say that when your current rep goals become easy, add 10% more weight. Others say you can use this technique every week as long as the increments are small. Perhaps the most practical way is the 2 x 2 rule. This states that you should increase the weight by 10% once you can perform 2 additional reps beyond your rep goal for your last set, for 2 workouts in a row. 

Other Ways To Use Progressive Overload

Besides adding weight to the bar, you can increase training volume, number of reps, and intensity (the logical and progressive use of extended-set techniques). You can also reduce rest between sets, thereby doing the same amount of work in less time. Of course, a key to this principle working is to pick the means of overload you want to use, be consistent, and track your workouts. You can start with your next training session. 

Don’t Forget 5% Nutrition!

The right supplements can help you optimize this approach. 5% Nutrition has the products that can help. It all begins with a great pre-workout, and 5% has several. If you’re just starting out, give Code Red PRE a try, it was designed just for you. Another great choice is creatine, which can help with endurance and strength. Give Code Red Creatine a shot, whether you’re new or advanced. For best results, you’ll need an intra-workout, and nothing stands up to the innovation of All Day You May. Add Hydrate Stick and you’ll power through any workout. Finally, set up recovery with Real Carbs + Protein.

Recap

In this article, we looked at the basics of progressive overload and gave you tips to implement it right now. We also gave you 5% Nutrition supplement suggestions. Now that you have this info, you can put it to work the next time you hit the gym!

References:

1. Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142