In this episode I am going to give you the run down on what progressive overload is, what people get wrong about the concept & some helpful frameworks to allow you to progress your training & avoid plateaus.
Chapters
00:00 Introduction to Overload and Progressive Overload
02:02 Understanding Progressive Overload
03:02 The Importance of Overloading Training
04:24 The General Adaptation Syndrome
05:24 Exhaustion and Recovery
06:22 Avoiding Exhaustion and Overtraining
08:20 Factors Affecting Recovery and Adaptation
09:47 Progressing the Training Stimulus
10:50 Understanding Progressive Overload
12:36 Progression Models
13:49 Misconceptions about Progressive Overload
15:07 Muscle Fiber Recruitment and Tension
20:40 The Role of Muscle Fibers in Strength
22:17 Increasing Mechanical Tension
23:51 Different Rep Ranges and Tension
25:09 Adaptations to Increased Tension
26:33 Importance of Standardizing Technique
29:02 Progression: Load or Reps?
30:12 Progression for Strength vs Hypertrophy
31:35 Long-Term Progression and Load Capacity
33:02 Progression in Powerlifting
36:35 Load Progression for Strength
37:04 Challenges of Load Progression for Hypertrophy
38:52 Rep Progression for Hypertrophy
39:21 Rep Range and Neural Adaptations for Strength
40:07 Skill, Neural, and Muscular Adaptations for Strength
41:06 Progressing Reps for Hypertrophy
44:08 Setting Rep Ranges for Hypertrophy
45:03 Narrow Rep Ranges for Practical Progression
46:30 Double Progression Model
48:07 Progression with Multiple Sets
50:17 Triple Progression Model
52:27 AMRAP to RPE Progression
56:09 Importance of Overload and Performance
59:35 Recovery and Performance
01:03:01 Tracking Performance and Outside Factors
Links:
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