Add 2.5kg to your squat

- Practical progressive‑overload advice in the briefing recommends small, consistent jumps — for example moving a squat from 40kg to 42.5kg across sessions. - The guidance references Starting Strength‑style programming: three weekly sessions and adding roughly 5lbs per session to main lifts. - Coaches and strength profiles in the sources emphasise compound lifts, loaded carries and simple repeatable routines for steady gains. (x.com) (x.com)