Lifting · 1 min read · Updated
Progressive overload: the rule behind every gain
Muscles grow when you ask a little more of them over time. Here are simple ways to add reps, weight or sets week by week.
Your body adapts to exactly what you ask of it. Lift the same weight for the same reps forever and you'll stay exactly where you are. Progressive overload means asking for a bit more over time, and it's the one rule every good program shares.
Ways to add a little
- More reps with the same weight.
- More weight: when you hit the top of your rep range on every set with good form, go up next time (about 2.5 to 10 pounds, the smaller jump for upper body).
- An extra set once your rep target feels easy.
- Better control: slower lowering, a pause at the bottom.
The double-progression method
Pick a rep range, like 8 to 12. Start at a weight you can do 8 with. Each session, try to add a rep. When you get 12 on every set, add weight and drop back to 8. Repeat. Simple and it works for years.
Form first
Only add weight when the form holds. If your reps get sloppy, stay put until they're clean again. Adding weight to bad form is how people get hurt.
Log it
You can't beat last time if you don't know what last time was. Gainsville shows your last weights on each set when you pick a routine.