you are listening to the j ferrugea show the podcast that helps high achieving men get

lean and jacked build an unbreakable mindset and become the man you're meant to be

what's up guys got a Q&A episode here for you today.

Let's jump right in to a topic that I think is wildly misunderstood and it is how to do progressive

overload properly.

Now on paper, it's something that I used to preach for years and I still would preach to a lot

of people depending upon the circumstance, is this.

Let's say your workout, I'm going to keep it super simple here.

Let's say your workout is your Monday workout

is three sets of bench presses,

three sets of six to eight,

three sets of one-arm rows for six to eight,

and three sets of squats for six to eight

now let's say that on each of those just again to keep it super simple you got six reps with

a hundred pounds so on the bench you benched a hundred pounds for six so next week according to

the law of progressive overload you want to try to get

seven reps with 100 pounds. Same thing for your rows, same thing for your squats. Now, you would

stick with that weight until you got to the upper end of your rep range. So following week, hopefully

you get eight, and then you increase the weight by five pounds. Now, sometimes I'll prescribe

a two rep bracket, meaning six to eight.

Many times, however, I'll prescribe a four-rep bracket.

So generally, it's going to be six to ten.

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