Progressive Overload Gains Traction
@Artofphysique_ advises heavy compounds like bench, squats, deadlifts, and shoulder press for growth (2K views) [https://x.com/i/status/2031992125068300666]. @UseaONE's 5-week bench plan ramps from 60kg x10 to PR 80kg [https://x.com/i/status/2032002282531831959]. What's the best way to track progressive overload?
Progressive overload is a core principle in strength training, referring to the gradual increase of stress placed on the body during exercise. This can be achieved by increasing weight, reps, sets, or frequency. Proper tracking of these variables is essential to ensure continued progress and avoid plateaus. Various methods exist for tracking progressive overload, including physical logs, spreadsheets, note-taking apps, and workout-logging apps. Jefit and Setgraph are examples of apps that allow users to visualize changes in load, volume, and muscle group activation. Hevy is another app that enables users to track progress on a graph for each lift and monitor volume load. For those following @UseaONE's bench plan, which aims to increase the bench press from 60kg x10 to a personal record of 80kg in 5 weeks, tracking weight lifted is crucial. Other methods include improving technique, decreasing rest times, or increasing training frequency. Some suggest aiming for a 2-5% weekly increase in weight to minimize injury risk.
