The Truth About Progressive Overload
The Truth About Progressive Overload
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I help my mom at the gym, when we first started bench press, she felt embarrassed because she could barely lift the bar, and when she finally started adding weight, it was a 2.5lb. I told her, first off the bar isn't nothing it can be between 45-55lbs on its own, progress is progress, and especially of you're new at working out and starting low it's important to realise your increases in increment are greater in proportion to your previous weight. If I Curl 25s and go up to 27.5, I've increased the weight by 10% if you go from 5s to 7.5s you've increased the weight by 50%
My gf went to college and wanted to bring some of my weights with her. She tried to take my two 2.5 lb plates… "but they're so small! You wouldn't use those!"
They're the most important ones! That 5 lb increase from one day to the next when progressive overloading is massive.
That shoulder press is the pinnacle of drop set 💀
I even use micro loading plates..went up on bench press .5lbs a couple times..I take what i can as older lifter.
No-one laughed at Thor when he went for 1kg heavier than Eddie's 500kg…
The problem is, though, most plates are only accurate to 5% when NEW. Old plates could be really off. Adding 5 pounds to 315 may not be that significant when “315” could be 300 some days and other days 330, depending on which plates you grab. Granted it probably won’t vary that much on most days. This is another reason to not necessarily get hung up on weight or reps and just train hard.
If I was u, I would have told him that’s my ego for just today😊
Last week i deadlifted 120 and 3 days later went for 125, it was a huge confidence boost ngl
5 pounds a month means 60 pounds added a year. That's 600 over a decade of work
2.5 lbs is the most manly weight if you are a serious lifter
Arnies gym didn't have any 0.5 kg plates. He would famously bring his own and carry them around. If 0.5 kg is good enough for him, it's good enough for anyone.
But I'm distracted by the hot chicks pictures on the wall of his younger pic. 😂
I feel u so much, i recently found a duo who i used to play with, hes an insane aimer and an IGL, i do the util and he gets the frags and the synergy is insane
I wish more gyms had the 1.25lb weight
Adding 2.5lbs every 2 weeks are more than 60lbs a year. Imagine improving your Bench from 220lbs to 280lbs, that's nice! I'm from europe, the numbers might be a little off. 100kg – – > almost 130kg.
I recently bought a neck harness to train my neck muscles and get a thicker neck. In my enthusiasm I bought a 10 pound plate and rushed home to try it out. I was humbled by my inability to lift my head up. I took the weight down to 5 pounds and that was still a struggle after a few sets. I think I’m just going to buy 2.5 pounds plates from now on for the neck.
That 2.5 lbs plate is what made my current bench max 240
I have an excel spreadsheet I built where I track sets and reps and weight of each exercise everyday and i set it up so if I do any amount more than last time, it turns green, any less, red, and if it’s the same, white. My goal every day is to get all greens. I also plot everything and GOTTA have those lines rising. Really helps me keep track of my progress and keep motivated.
Most beautiful leg press I ve ever seen…
Ego lifting is like cigarette addiction, it's really difficult to notice this by yourself
beware of organized gangstalking !
His ankle mobility on leg press is really good
That was me back in 2004! I had no idea what progressive overload meant but I just wanted to get stronger and couldn’t push my limits in increments of 5 kgs, 1 kg did it, got to a 40kg barbell curl pretty quickly. Good old days.
Tfw Sean's young picture is more muscular than 38 year old me.
At 56, adding 2.5lbs to a lift is a great day.
Wow that dude needed to ease up on the preworkout😂😂
Dude THANK YOU
That's how you do a DROP set!
I used to do weighted pull ups with 10 kg… then I added 2.5kg… it felt a lot, but now I can do the same amount of reps with 17.5kg… Just trust the progressive overload
I usually add 5 pounds. 10 pound increments, as you said, really is too much.
It doesn't seem like a lot, but holy fu-…it is.
When my coach told me to add 1kg to my bench press I had a hard time finding such little plates in the gym. They seemed lighter than a stick of butter.
Yeah…. That memory haunts you. I get both sides but I go 10lbs typically in big muscle groups 5 in smaller and 2.5 in db’s. But in deadlift and squats it’s barely noticeable. Bench press or military it is. 10 lbs is too much in dbs. I hace a friend who thought you should never use 5 & 10lb plates and now that I think about it I think he likes to only use 45’s on his bench or military press increases. For each their own. But I thought 2.5’s are for maxing. You can simply go for an extra rep as well. Yet the additional 5lbs can result in more force exerted and thus strength & muscle gains whereas an extra rep may just result in stamina.
Dat El-Champione cameo 😭😅🤣
Shouldve told him "Why dont you mind your own fvcking business? How bout that?"
Sean just low key opened up to us about a traumatic memory he experienced and how he processed it positively into a piece of wisdom. Like a little therapy session.
You already uploaded a video like that.
Some people tend to set a broad 'end of year' strength goal, and then in october they realise they havent been consistent enough and so they start making ridiculous weight jumps on their lifts and get injured.
The 2.5s and the 1.25s keep you consistent, safe and motivated year round. Someone who progresses 10% faster at a 5x the risk of injury is making a bad choice. If you get injured, you might as well have not even done the lift at all.
A quick sign that someone doesn't know what tf they're talking about.
Should I drop the weight on the last set? I can bench 60kg doing 4 reps as I'm kinda new to weight lifting so that's my heavy set, should I stick to that weight on my next two sets or would it be best to lower the weight
This is why dad strength is a thing. Fathers carry the child as they grow and then as they become adults they need to help carry the weights of their student debts 😂
For the algorithm
The his man is fighting demons