Progressive Overload Methods

Progressive overload is poorly understood by the general public, and it shows in the discussions that occur in the health and fitness realm. In the context of resistance training, progressively putting more tension on a muscle over time will lead to more muscle tissue. However, that doesn’t always mean you must add more weight to the bar. While adding weight to the bar is the method most consistently recommended, it is not the only way to progressively overload. So let’s dig into a number of progressive overload methods you could implement in your training sessions.

Some methods of progressive overload are going to be more or less appropriate for a given goal. So you must be clear in your goal, and have an appropriately designed training program before you decide on implementing one of the progressive overload methods outlined below.

If you wish to watch the video of this article and get the highlights of what is further discussed in this article, then watch below:

 

Progressive Overload Methods

There are many progressive overload methods, and unfortunately, most people are only aware of one or two. So while they may understand that you must progressively overload your training to continue getting results, they are not in a position to actually be able to do that, because very often, simply adding more weight to the bar isn’t an option or it is just beyond their current capacity given the options they have for adding more weight (i.e. the gym doesn’t have micro-plates/fractional plates).

 

Exercise Execution/Training Technique

This is probably where most people will get the best return on investment in terms of progressive overload methods. Actually progressively refining your technique so that you are actually performing an exercise in a manner that actually facilitates your goals. This could look like a powerlifter really refining their bench press technique so that they are more efficient with the movement and wasting less and less energy in unnecessary movements during the bench press, or maximising leg drive in the lift. This technique refinement would represent progressive overload, as you would be progressively getting closer and closer to the most optimal technique possible for the individual. However, it also applies to those looking to maximise their muscle mass. Refining your exercise execution so that you are keeping as much tension as possible on the muscles you are trying to train is going to lead to more muscle over time, and likely less risk of injury, as the tension won’t be moving to structures that aren’t prepared to handle that load. I often refer to this method of progressive overload as “regressive overload”, as most people will have to significantly regress before they can progress. This is also why most people simply refuse to ever work on the exercise execution, as they would likely have to significantly reduce the weight they use, and that makes them feel like they are conceding ground that has been hard-won over time in the gym. But regressing the weight used so that over time you can slowly but surely build things back up to an even better level will likely result in better results over time.

We have a lot of exercise technique and exercise executive videos on our YouTube channel, so if you are unsure of how to improve your exercise technique, then we would recommend starting there. If you need further help, then perhaps online coaching may be of benefit.

 

Range of Motion

This is very much related to the last section on exercise execution, but also has enough difference to warrant its own section. Increasing the range of motion through which you perform an exercise is also a valid method of progression. This is especially true if you have been performing an exercise with a less-than-optimal range of motion. For example, in a squat, you may only be going down halfway (thigh parallel to the floor). Going down all the way below parallel would put your leg musculature under a longer range of motion, and more time under tension. This applies to all movements in which the range is limited, so going from a quarter squat to a half squat would be a method of progression. Going from a half bench press to a full bench press would also be a method of progression. This can be an extremely effective method of progression for those that are recovering from injury. Progressively increasing the range of motion they use can be a very powerful method of progression. However, with all of this, you must respect the ranges that are actually available to the individual. Going from a half squat to a full squat may theoretically increase the range of motion for the target muscle(s), it is completely irrelevant if doing so shifts the tension to other passive structures that are not able to handle that load. It is not progressive overload by range of motion increases if increasing your bench press range and touching your chest results in your bicep tendon aching and your shoulders taking a beating. So trying to progressive overload by virtue of increasing range of motion must be done so with a firm understanding of what an appropriate range of motion is for you and your unique structure/biomechanics. To further this point, improving your exercise execution could very well look like you decreasing the range of motion used and thus seeing better progress. So, range of motion can be a method of progressive overload, but that does not necessarily mean it must be increased range of motion, but it does mean improving your range of motion so it is more appropriate for your goals and structure/biomechanics.

 

Weight Used

This is the progressive overload method most used, and most people are very familiar with this. The concept is incredibly straightforward, if you add more weight to the exercise you are doing with all the variables held constant, then you will have progressively overloaded that exercise. However, what you must keep in mind with this progressive overload method is that it assumes all the variables are being held constant. If you change the way you perform the exercise, then you may not actually be progressively overloading the tissues/structures/systems that you wish to overload. This is easily illustrated when you see people trying to progress something like a bench press. They will start their training block with a slow eccentric, a pause at the chest, and then a forceful contraction. However, a few weeks into adding weight to the bar, and all of a sudden the bar isn’t being lowered as slowly, it is now bouncing off the chest, and the hips are raising off the bench. This isn’t progressive overload, as you have effectively just changed the exercise over a number of weeks rather than progressively overloading it. So while adding weight to the bar and keeping all the variables consistent is probably the most used and easily implemented, most people, unfortunately, don’t do it correctly. Keep the variables constant, and then slowly but surely add weight.

 

Reps Performed

This is probably the second most used method of progression, after simply adding weight. Performing more reps at a given weight is a progressive overload method. There isn’t much to it really, you normally do 4 sets of 8 reps, and rather than trying to add more weight to the exercise, you slowly but surely add reps. This is a nice method of progression for exercises that are more “isolation” in nature, or where the weight jumps in your gym are too extreme for realistic progress. Going from 10kg dumbbells to 12.5kg dumbbells is a very big jump, as it is 125% of the weight you were previously using. You wouldn’t even imagine trying this for something like a bench press, so it makes even less sense if you are doing a more isolating exercise. Using a training block to go from 4 sets of 8 reps to 4 sets of 10 reps would represent some fairly significant progressive overload. Generally, adding reps on the back end is a potentially better way than on the front end. What I mean by that is adding reps to the last sets is potentially better than adding reps to the first sets. So progressing in the following manner:

Session 1

8, 8, 8, 8

Session 2

8, 8, 8, 9

Session 3

8, 8, 9, 9

Session 4

8, 9, 9, 9

Session 5

9, 9, 9, 9

Session 6

9, 9, 9, 10

Session 7

9, 9, 10, 10

Session 8

9, 10, 10, 10

Session 9

10, 10, 10, 10

The reason this is potentially better is that adding reps to the earlier sets has the potential to negatively affect the later sets. So you could add reps to the front end, but adding them could lead to a situation where you get something like 10, 10, 7, 7 as you accumulate too much fatigue across those first two sets. At least if you add it on the back end, you know for certain you have “earned” those reps, as you will already be in a fatigued state. You could just as easily argue that adding more reps at the front end will allow you to perform at your best as you won’t have accumulated fatigue and thus you can maximise the weight used and still add reps. So pros and cons to both, and ultimately it doesn’t make a huge difference and just getting more reps over time will lead to results.

 

Sets Performed

Just like with rep increases at a given weight, the number of sets you perform at a given weight and for a given number of reps can also be progressed. If you have been stuck at a given weight for a given rep target for a while, then adding another set can be a very easy way of accumulating more volume and facilitating progress. This is extremely effective for movements that require a high degree of refinement, or you need to be extremely technically proficient in (such as a powerlifter may want). Going from one set to three sets is obviously a big increase in overload potential, as is going from 3 sets to 5 sets. However, set increases aren’t always a very practical way to progressively overload as it can be impractical due to time constraints and the likelihood that there is an upper limit to the number of sets (across a given time period) that you can recover from. So while increasing sets is certainly a progressive overload method, it potentially isn’t a good strategy for those under time constraints or already towards the higher end of the volume recommendations.

 

RIR/RPE

A progressive overload method that is rarely discussed, is reducing the RPE associated with the weights used, for the reps and sets performed for an exercise (or increasing the RIR for the same variables held constant). Now, the reason it is rarely discussed is because it is rather subjective and somewhat esoteric, so it is incredibly hard to accurately use. But say you can do a 140kg squat for 8 reps with an RPE8/RIR2. To progressively overload via RIR/RPE, you would only increase the weight and/or reps once your RPE lowered/RIR increased. Assuming you have used RIR/RPE, you can see how this could be extremely hard to judge and quite frustrating to utilise. There is so much room for subjectivity and knowing when you have progressed enough so that you can actually increase the weight/reps will be tricky. There is more of a likelihood that you will lie to yourself about your RPE/RIR because you can’t stand the boredom of doing the same weight/reps anymore. However, this method can be effectively utilised when you take an entire training cycle/plan into account. Doing blocks of training where you start at a lower RPE/higher RIR and end at a predetermined RPE/RIR is effectively utilising this method. If over a number of training blocks, you have repeatedly ramped up to a certain weight at a certain RPE/RIR, then progress can be seen once you are able to lift a heavier weight for the same RPE/RIR or the weight you previously lifted has a lower RPE/higher RIR. So a lot of people are actually utilising this, however, it is effectively just running in the background as you use other progressive overload methods such as adding weight or reps.

 

Tempo

Tempo is another progressive overload method that is rarely used. Now there are some good reasons for this, which we will touch on in a second, however, most people have thrown the baby out with the bathwater on this. Tempo is just a method of manipulating exercise execution. By increasing the tempo (for example, going from a 2-second eccentric to a 3-second eccentric) you are effectively just accumulating more time under tension. So by doing this, you could extend the length of time your muscles are under tension, thus making other methods such as adding weight or reps more effective. Tempo is poorly utilised in general, and is unfortunately completely disregarded by most when considering progressive overload. Most people start a program with a much longer tempo, and then end a program with a much shorter tempo, which makes identifying actual progressive overload incredibly hard. Going from a total time under tension of 70 seconds for your set in week one to a total of 20 seconds of time under tension in week 4 because you have added 10kg to the lift makes it incredibly hard to see what actually progressed. Did you get stronger, or did you just modify your technique so that you could lift more (in this case doing it faster and not controlling the movement as much)? So at the very least, tempo must be considered when discussing other progressive overload methods. However, using it as the sole means of progressive overload is likely not a great idea. You see, there is likely a limit to this where it becomes somewhat ineffective. Doing excessively slow movements isn’t likely to produce significant adaptations in either strength or muscle mass. It also becomes impractical because you end up spending all day in the gym. However, for those wishing to utilise tempo as a progressive overload method, the most effective way would be to add time to the eccentric phase first. Once that gets up around the 5-second mark, you have probably tapped out the gains you will get from increasing tempo. You could increase the time you spend in either the shortened/lengthened position of the movement, but you will likely just tap this out once you are spending roughly 2 seconds in that position. Increasing tempo will also likely decrease the weight you can lift, and you must weigh up the rewards of increasing the tempo, versus increasing the weight. Generally, I would recommend increasing the weight once a controlled (and somewhat standardised) tempo is used rather than increasing the tempo itself. It does lend itself well to some populations and exercises, but for most, the best thing you can do is to actually be aware of the tempo you are using and keep it somewhat standardised as you use other progressive overload methods.

 

Overloading the Resistance Profile to Better Match The Strength Profile

This is very rarely spoken about when discussing progressive overload methods, mainly because it simply isn’t accessible for the majority of individuals. It involves quite a bit of either specialised equipment, or a lot of knowledge of biomechanics and strength/resistance profiles. So it simply isn’t readily available to most. It is also a bit of a lie in saying it is a progressive overload method, because effectively it is changing the exercise. This progressive overload method is basically using movements that actually allow you to tax the entirety of the strength profile of a muscle, by using an exercise that better matches the strength profile of that muscle. There are really only 2 ways you can do this. They both change the exercise significantly enough to warrant saying you are actually performing a different exercise.

The first method is using accommodating resistance to better match the target muscle’s ability to produce force at a given point in the range. This is very easily implemented by using resistance bands or chains. Bands are probably more realistic for most people, as you probably aren’t going to carry 50kg worth of chains with you into the gym just to get a better bench session. So unless your gym has chains, it isn’t likely that chains will be a method you can use. However, resistance bands are extremely cheap and so versatile that pretty much everyone should grab themselves some to have in their gym bag. Using resistance bands will allow you to make an exercise appropriately challenging throughout the range. This will mean that all of the other progressive overload methods you use will be more effective (if the goal is muscle gain at least). This is because you will be taxing the muscle appropriately throughout its range, and not limiting your progressive overload potential due to one portion of that range limiting you. However, you must know how to utilise this method appropriately, as not all exercises lend themselves to accommodating resistance. Most chest and shoulder exercises work really well with accommodating resistance, while most back exercises work terribly with accommodating resistance (before you chyme in with an exception, note that I said most, and not all exercises). You can also progressively overload the tension on the bands you use, going from a lighter band to a heavier band. However, this does at some stage negate the benefit. As all you are doing is making one part of the exercise a limiting factor now, rather than making the resistance profile match the strength profile. So while you can do this, it reaches a point of diminishing returns very quickly.

The next method of using accommodating resistance is to switch to an exercise that matches the strength profile better. As I said, this is a bit of cheating on my behalf, but it’s my article, so it’s what you get. Switching to a better exercise will allow you to more appropriately challenge the structures/tissues you are trying to challenge thus you will be able to progressively overload those structures/tissues more effectively. This could be as simple as changing from a poor squat variation for your mechanics to a better one, however, it most likely will involve completely changing the exercise to a more appropriate one for your goals. Trying to compare the quad growth potential of a well-designed hack squat that perfectly fits your quads ability to produce force to the squat good morning you have been doing is a laughable comparison. Using a well-designed machine will likely always win in terms of isolated* progressive overload potential (*By isolated I mean it may work your quads more, but it may not work the other tissues to the same extent, such as your erectors, abs, glutes and hamstrings. So you have to be really honest and clear with the why behind the exercise you have chosen). Using machines that have the potential to progressively overload certain portions of the range would be the ultimate in progressive overload methods. Most of you simply won’t have access to machines like this, but certain gyms will be very forward-thinking and purchase kit like this, and it will pay off for their members. The company https://primefitnessusa.com/ make some absolutely wonderful machines that would be perfect for this method of overload. Machines like the Watson hack squat (https://watsongym.co.uk/product/adjustable-hack-squat/) also allow a level of adjustment that allows the near-perfect matching of your muscles ability to produce force.

This progressive overload method is, as I said, likely not accessible to most, and it is a bit of a lie to put here. It is effectively me suggesting you change your exercise selection to a better exercise for your body’s ability to produce force.

 

Rest Periods

Another progressive overload method is reducing the rest periods you use. Holding the other variables (weight, reps, sets, execution, tempo etc) constant, and reducing the rest periods you use does represent a method of progressive overload. This is very effective for portions of your workout designed to elicit more metabolic stress. The concept is very straightforward. You normally use 60-second rest intervals for your bicep curls? Well, let’s bring that down to 45-second rest intervals over a few weeks. However, there is definitely a limit to how effective reducing your rest periods is to progress. Doing excessively short rest periods will just limit your performance in subsequent sets. This will mean you will either use worse technique over time, do fewer reps, use less weight, or be able to do fewer sets. This just results in the main drivers of strength/hypertrophy being reduced. It is also one of the worst ways to progressively overload “compound” movements, as your likelihood of injury just goes up and you are far more likely to be limited by your cardiovascular system than your muscular system. For certain goals (such as strength), then reducing your rest periods literally makes no sense. You want to rest as long as is needed to ensure you can lift the most amount of weight. So for most, really progressing rest period reduction is of no utility. It has been successfully implemented by bodybuilders of years gone by, probably most successfully by Vince Gironda and his 8×8 system. However, it really isn’t something I would recommend for the vast majority of individuals.

 

Time in the Gym/Density of Work

This is related to the rest period section, but also encompasses a lot more. Effectively, reducing your time in the gym, increases the density of your workout. This does also (unfortunately for some) include reducing the amount of time spent on your phone or chatting between sets/exercises. A guy used to go to the gym I worked at and he legitimately would spend 3-4 hours in the gym. I thought he was absolutely getting after it and was pretty damn impressed by his stamina. However, after asking him what his workouts looked like, I was somewhat confused. The amount of volume he was doing wasn’t outlandish, so I was left assuming he must be maximising his rest periods so he could lift more weight. However, after watching him train for a while, the real reason became glaringly apparent. He would spend a solid 80% of his time in the gym chatting to other people. Now I am not one to suggest never socialising in the gym, but if that is the vast majority of your workout, then you could probably do with tightening things up. Looking to complete your workout in a shorter amount of time is an excellent progressive overload method. However, it does fall short due to the same reasons reducing rest periods falls short. There is a certain amount of time needed to rest between sets to allow good sets to be performed, and you can’t rush things. It also has the added issue of machines/equipment not being available when you want them due to others using them. This can push your workout time up. Not much you can do except maybe work in with them, if they will allow it.

However, this concept goes beyond decreasing the time you spend in the gym. It encompasses the concept of increasing the density of work you perform. The density of work refers to the amount of work performed for a given unit of time. This can encompass the use of “density boosting” techniques (which are often called intensity boosting techniques) such as drop sets, rest-pause sets, cluster sets etc. These can dramatically increase the amount of work performed per unit of time. However, they do need to be programmed appropriately and recovery can be an issue for some with these methods. Progressively overloading density can also be performed by bringing in techniques such as antagonistic supersets rather than separated straight sets. You could also tag on some extra, lighter work for stubborn/lagging body parts during your rest periods to increase the amount of work you perform for a given workout (although this has to be programmed appropriately).

 

Heart Rate

This applies more so to cardiovascular training than resistance training, but is still a progressive overload method. Doing a given workout and achieving a certain heart rate can be progressively overloaded, so that you aim to do the same amount of work but get a lower heart rate while doing it. Or it could look like sustaining the same heart rate, but getting more work done. It can also look like you trying to reach a higher heart rate for a given exercise (such as trying to reach a higher percentage of your max heart rate on a sprint). So there are many ways this can be progressively overloaded, but as they mainly apply to cardiovascular work, and your training program for that should be designed appropriately to progress these (whether you track them or not), I won’t discuss them here further (otherwise I will have to talk about how to progressively overload cardiovascular work, such as performing more volume, performing at a higher intensity performing more sets of sprints at higher intensities, performing more sessions etc). It has some utility for resistance training, but unless you are extremely confident you know the whats and whys, I would probably just leave it alone for resistance training and use it solely for cardiovascular training.

 

Progressive Overload Methods Conclusion

So there are many progressive overload methods. You must choose appropriately when deciding what you should be focusing on to achieve your goal. Some methods are more appropriate for a given goal than others, while other methods would be downright reckless to attempt for certain exercises/goals. However, you should be aware that progress can always be made in some manner. So even if you are stuck at a certain weight, you can look to other progressive overload methods to try and inch you forward towards your goals.

Hopefully, this article has shown you that there are more ways to progressively overload your training, but if you need more specific help with your training, then online coaching may be for you. Training can be quite complex and with the wealth of knowledge available online these days, it can be very hard to know exactly what YOU should be focusing on. But help is available and all you need to do is reach out!