Applying Overload For Strength Training
1️⃣For hypertrophy, you want to create more overall volume through increasing reps or weight. The easiest way is simply by doing more reps or sets. If you’re getting stronger by adding more weight, your muscles will still grow, just not as fast as progression through more reps or sets. This is because of a greater stimulus from the larger total volume of increased total reps versus keeping reps the same and adding weight. Here’s an example:
3x5 @ 225= 3,375 total pounds
4x5 @ 225= 5,400 total pounds
By adding an extra set, the total pounds moved for that session increased by nearly 2,000 pounds! This forces your body to adapt by getting bigger and stronger.
2️⃣For Strength you want to increase total volume through using heavier loads each week. Here’s an example:
5x3 @ 225= 3,375 total pounds
5x3 @ 235= 3,525 total pounds
By increasing the total pounds moved for that session, your body will have to adapt and become stronger.