Welcome to the Diesel Dad. My name is Anders Varner and today's episode we're going to be talking about a concept that is most often used in

discussing strength training and how your body can get stronger and how you should be applying it to the rest of your life.

Now for everybody that's just tuning in, the Diesel Dad, helping busy dads get strong lead and athletic without sacrificing family, father,

and other hood or fitness and if you are a busy dad that wants to lose between 20 to 40 pounds, you need to join our Diesel Dad Mentorship where you can get one on one coaching.

So you, people that are strong lead and athletic body, lose 20 to 40 pounds without restricted diets and spending 60, 90 minutes in the gym and guess what?

A link to apply to that mentorship is in the description right now. Now talking about progressive overload, what is that?

Well, if you've ever been around any strength communities, had a trainer, read anything on the internet, the goal of weightlifting is always to be adding weight to the bar.

That is the most basic concept. On day one you're going to do a back squat at 100 pounds. On day seven next week when you repeat that workout you're going to do it at 105 pounds.

There's a lot of ways and we're going to get into about the top three of them and how you can use progressive overload in the gym to make you better.

The very first one that we want to talk about is what I just laid out. Adding five to five pounds to the bar each week and over time you could do that for four weeks.

Now all of a sudden we're at 20 additional pounds on the bar and you continually progress by adding an additional stimulus to the bar.

Your muscles have to grow. Your body has to get neurologically more efficient. You're going to squat better. You're going to squat bigger. Everything's going to be great and we're super excited every time we see this happen because it's a very linear approach to gaining strength.

This is one of the most fundamental concepts of progressive overload. Slowly add weight to the bar. Watch your body adapt to it. You get stronger. You build more muscle and your body adapts as you go.

Another way that you can start to apply this concept is by adding more volume. So say on week one you squat 100 pounds for eight.

Next week you squat 100 pounds for nine. The following week you squat 100 pounds for ten. You can notice that you're adding an additional stimulus that you are going to have to adapt to.

Now there's multiple ways that you can do this by adding weight to the bar and adding reps. If the goal is to get to ten reps at 100 pounds, you can do the first week 100 pounds by eight, 100 pounds by nine, 100 pounds by ten.

Then you can go back to the beginning and do 105 all the way up until you get to ten. There's many ways that you can start to tinker with the weight on the bar as well as the total volume you're going to be playing with.

Now a third way that you can start to think about progressive overload inside the gym is the amount of time it takes you to do the work.

So say you're going and squatting 100 pounds for five sets of three. The goal next week would be 100 pounds for five sets of three.

But instead of doing it with a three minute rest interval in week one and week two, you're going to do it with a rest interval of two minutes and 45 seconds.

Now you're getting a lower amount of rest time in between the sets, which is going to put an increased demand on your physiology requiring adaptation.

You're going to get stronger. You're going to be able to do more work and less time.

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