Smart loading 101
Before we jump in, if you’re more of an audio-visual kinda learner, check out this video walk-through I made which covers the same items in this article.
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We’re all seeking some kind of adaptation in the gym. Whether that’s hypertophy, strength gain, tendon remodelling fat loss etc.
But adaptation takes time. More than a couple tries at the same workout. You need high quality sessions, stacked up over extended periods of time in order to see results. And those efforts need to get gradually more difficult. This is called ‘Progressive Overload’. And it’s the cornerstone to seeing long lasting progress in the gym.
How to apply progressive overload from session to session in your training:
Add reps. Even 1 or 2 from the week prior. Doesn’t sound like much, but this stacks up quickly over the course of a training block
Add weight. Even small increments of 2.5-5lbs can be meaningful
Add sets. You might do 2 sets for a few weeks, then add a 3rd, then add a 4th. This all accumulates total volume for that session.
Improve technique. When your execution is better, there’s more tension through the target muscle. So things like training through a larger range of motion, or slowing down the tempo of your reps, both technically count as progressive overload.
General rules of thumb:
Unless the weight feels really light, add reps before adding weight. Master the rep range prescribed by your coach, and only once you reach the upper threshold of that range would you increase weight. EG. If coach prescribes 8-12 reps, work your way up, adding reps each ewek until you reach 12, and then bump the weight by a few lbs.
If it’s not measured, it’s not managed. Ensure you’re tracking your lifts either through an app or simply in the notes section of your phone. Every rep of every set should be accounted for, and this will allow you/ your coach to provide you with accurate targets for the following sessions. Without that, you’re shooting into the dark.
Most sets should be within 1-2 reps of failure. This is usually the intensity required to stimulate adaptation, aside from a few nuanced exceptions. HOWEVER, it might make sense to hold back if:
You’ve skipped some sessions
You’re feeling under the weather
Your form is starting to fall apart
You’re experiencing pain
Play the long game. This isn’t a 12 week transformation or a get fit quick scheme. We’re building training habits that’ll stay with you for life. So buckle up and get ready to practice some delayed gratification. The journey isn’t easy, but it is simple. Show up, work hard, and have patience.
Hope that helps!
Michael
