The Ultimate Guide to Progressive Overload

Progressive overload means gradually increasing the demands on your muscles over time. Without it, your body has no reason to adapt and grow. It's the single most important training principle for building strength and muscle.

There are several ways to progressively overload: 1. Add weight (most common — add 2.5-5 lbs per session) 2. Add reps (go from 8 to 10 reps at the same weight) 3. Add sets (3 sets to 4 sets) 4. Decrease rest time 5. Improve form and range of motion