Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)

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November 21, 2023 3:00am

59m

Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?

Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.

I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase.

If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free.

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Today you’ll learn all about:

[2:20] What is progressive overload?
[4:01] Stress recovery adaptation
[10:06] The four things that occur during adaptation
[14:23] The relationship between strength and hypertrophy
[18:14] Progressive overload for beginners
[23:30] Programming for progressive overload
[29:00] Progressing by weight
[30:42] Progressing by reps
[35:16] Progressing by sets
[38:48] Progressing by intensity
[46:16] Mind-muscle connection
[48:43] Post-activation potentiation
[49:30] Accommodating resistance
[51:31] Combining the progression variables
[53:29] Training during a fat loss phase
[59:15] Outro

Episode resources:

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