Here’s an obvious question to ask as you approach your training session…

“How can I get stronger today?”

There are a handful of basic rules that you must follow in order to turn your body into a lean, mean lifting machine.

Disrespect these rules and remain stuck at plateaus barren of muscle, strength, and personal records.

Sounds terrible, right?

So let’s get down to the simplest rule you can implement in your very next workout:

Progressive Overload

This is just a fancy term for “do more work than last time.”

Training with progressive overload sends a clear signal to our bodies –

“Get fitter, cuz this aint getting any easier.”

When you repeat a workout, there are two simple ways to do more work:

  1. Add more weight
  2. Do more reps.

But which?

Check the video for some thoughts, then see more guidelines below!

 

 

Considerations for the new lifter:

  • Add 5-10lbs for upper body exercises & 10-20lbs for lower body exercises
  • Add 1-3 reps for upper body exercises & 2-5 reps for lower body exercies
  • Or both!
  • Focus on practicing perfect form

Considerations for the experienced lifter:

  • Add weight on the compound lifts & anything programmed under 6-8 reps
  • Add reps on moves programmed over 8 reps (until 12-15 becomes easy)
  • Add reps on isolation movements