What is Progressive Overloading?

Train with intensity. I cannot stress this enough. You need to push yourself during every set. You should feel tired, like you’re giving it all that you got.

The most beneficial method to ensuring that you train with intensity is progressive overloading. Progressive overloading is a method where you gradually add intensity to increase muscle mass.

As shown above, continually making slight changes to either the amount of repetitions OR weight being used can lead to significant progress over time. Using progressive overloading for all of your lifts can help you continually increase muscle mass. You may have noticed that the above example always stayed between 8-12 repetitions. This is intentional! For muscle building, targeting 8-12 reps per set is ideal for maximum muscle growth. For the minority of readers who want to target purely strength training, you will want to target 4-6 reps per set.