Principle Of Overload For Strength Training

If you want to progress in lifting by getting bigger muscles or getting stronger, you must follow the principle of overload.

1️⃣Hypertrophy: For bigger muscles, it’s key to:
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▪️Increase total volume from week to week. This is done by either doing more reps at the same weight or doing more weight for the same reps.
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▪️Train between 6-12 reps mostly using 60-75% of your 1 rep max.
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▪️Do 15-30 sets per week of each lift that is similar to the squat, bench or deadlift. Examples could be, close grip bench press, pause squat, lunges, RDL’s, etc...
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2️⃣Strength: If you’re looking to get stronger you need to:
▪️Increase intensity week to week. This is done by utilizing higher percentages of your 1 rep max each week.
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▪️Train mostly between 70-90% of your 1 rep max for 3-6 reps.
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▪️Complete 10-20 sets per week of each lift that’s similar to the squat, bench, and deadlift. Again, this could include close grip bench press, pause squat, lunges, RDL’s, etc...Exercises like triceps extensions or leg extensions don’t count toward the 10-20 sets.


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