KNP116 - Progressive Overload - How to Maximize Your Workouts!

The Next Level Health & Fitness Podcast (Formerly The Key Nutrition Podcast)

Brad Jensen

Health & Fitness, Weightloss, Motivation, Mindset, Food, Nutritionadvice, Fitness, Muscle, Gym, Nutrition, Musclebuilding, Mealprep, Keynutrition

4.9 • 766 Ratings

🗓️ 25 February 2020

⏱️ 46 minutes

🔗️ Recording | iTunes | RSS

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Summary

On today's episode we took a deep dive into progressive overload. I posted a short video on Instagram about it, but felt we needed to spend more time explaining the theory and how to actually apply it.

Progressive overload: The gradual increase of stress placed upon the body during exercise training.

Adaptation of the body to a progressively increasing load is essential.
There are a variety of ways you can create overload to force adaptation.
Continuing to workout with the same load is called ‘exercise’, not 'training'.

I’d argue that it’s program hopping that deters more individuals than anything else when it comes to making solid progress in the gym. We all know someone that does it – they start a new training routine with bounding enthusiasm, give it 2-3 weeks, then read some conflicting information elsewhere and decide that they need to switch things up. This programming ADHD – the search for the perfect training program – is the cause of the phenomenon of the perpetual beginner.

In the short-term the difference between an effective and ineffective exercise program is simply whether it was followed long enough for it to produce a noticeable training effect - which nearly anything will for a beginner. This will last around 4-6 weeks.

For a program to be effective past this phase however, it needs to follow the ‘Principle of Progressive Overload’. If you feel you’ve been spinning your wheels down the gym lately, or want to check that your routine is capable of giving you the results that your efforts deserve, this may be the episode that you need to listen to!

7 Ways to do progressive overload:

Increasing the weight lifted
Increasing the number of reps per set
Increasing the number of sets
Shortening the rest time between sets
Increasing the difficulty of the exercise
Expanding the range of motion
Increasing the frequency of training

How do you know when you need increase the overload?

This question is really the most difficult to answer. People progress at different rates to the same training programs. However, we did our best to identify some ways to know when is the correct time!

I really hope you all got a ton of value out of this podcast! If you did, share the love and send it to a friend.

Connect with us on Instagram

Host Brad Jensen – @thesoberbodybuilder

Co-Host Michelle Raines – @mykeylife

Key Nutrition – @keynutrition

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to the Key Nutrition Podcast, your one-stop shop for everything, food, fitness, and mindset.
0:04.5	On today's episode, me and Michelle talked about taking pre-workout and then not going to the gym
0:09.1	because Michelle happened to do it for this episode.
0:11.8	That was epic.
0:13.6	I told the story about me taking pre-workout when I actually forgot the correct day for my baby's ultrasound don't judge me okay I didn't mean to
0:26.1	tell the story on air but it happened um we also talked about Michelle pooping her pants
0:31.4	she hasn't done in a year and we're really proud of her I didn't know that was a thing I didn't
0:35.2	know that she really did it that often.
0:43.0	And the base of the episode was spent on progressive overload, which I made a video about and a post. And the response was a lot more than I thought it would be in a lot of DMs and questions.
0:47.4	So we figured we'd break it down a little longer format for you guys on ways to do progressive
0:51.8	overload, kind of tips and tricks what what to look out for
0:55.7	how often you should be doing this um and the difference between kind of exercise and then people
1:01.0	who train i found that very fascinating as i was looking up research on this so you guys enjoy the
1:06.3	episode and please please DM me if you um have any questions about any of this. And next week,
1:15.4	gonna make official announcement about the program that me and Michelle was helping create.
1:21.5	We are super excited to launch this. And so we're to give you guys a little preview of it.
1:27.8	It's not fully done yet, but it's a 12-week course that has really nothing to do with health
1:32.6	and fitness, but it has everything to do with health and fitness because it's all about
1:35.9	leveling up and becoming the best you.
1:38.2	It's essentially a guide to self-realization.
1:40.9	And this is so new for us.
1:42.4	And I'm super geeked out to to share with you guys so
	...

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