Break through your training plateau with progressive overload – Muscle and fitness

With consistent training and training, the true enemy of our evolution is not a lack of knowledge, but rather a lack of progress. In other words, we all fall victim to the dreaded “plateau phase” at some point in our training journey.

We’ve all been there. Lifting and working consistently, doing all the right exercises in the same routine we’ve always used, but suddenly it no longer feels challenging, our muscles know exactly what to expect and the PR sets become scarce.

But good news: your knowledge and experience are still valid, and while our muscles have adapted, we may just need to adjust our training style to account for what is commonly called “progressive overload.” Although it’s thrown around as a popular buzz term now more than ever, progressive overload has always remained the cornerstone of all long-term training progress.

By definition, progressive overload involves gradually increasing workload over time to achieve hypertrophy and endurance while stimulating strength and muscle growth. This training style isn’t for everyone, but if you’re willing to leave your comfort zone and take a much more calculated and cerebral approach to your weightlifting, it will definitely push you through any plateau.

Examples of progressive overload training

1. Increase your weight with each set

Let’s use the standard dumbbell chest press as an example. Instead of doing your usual moderately heavy weight for 3-4 sets of 12 reps, we’re going to build a plan around a progressive overload goal.

Let’s say you normally start at 70 pounds. For your first set, try 60 pounds for 12 reps, then increase to 70 pounds for 10 reps. Now follow this with your normal 80-pound “PR” set, this time for eight reps.

This time (this is where you need to know yourself and if you need a spot nearby) for your last set, try increasing the weight to 85 or 90 pounds for 3-4 reps. Continue using that lift for a few weeks until you can complete the 3-4 reps without assistance. Once you can do that, it’s time to ramp up all the weights again in each set, always aiming for a small bump in your final PR set.

2. Increase your reps with each set

This may work best with a plyometric exercise such as push-ups or pull-ups. Using the same format as above, plan for four sets, with the last set almost ‘out of reach’. Soon your ‘challenge set’ will feel achievable, your muscles will adapt, and you can create a new personal challenge to conquer.

3. Changing the pace or speed of the exercise

There are some lifts that, regardless of your willpower and perseverance, will not allow you to safely increase the workload. However, we can change the pace to get new results from familiar exercises. By increasing the time under tension and decreasing momentum, you force your muscles to do more work, increasing their strength and density. Example: You might do 10 squats at a 1-0-1-0 pace, which amounts to about 20 seconds of total tension. However, if you perform 10 squats at a 3-1-1-0 pace, you now increase your workload to more than 50 seconds of tension. This way you do more work without touching the weight.

Progressive overload training for back/bi’s

Seated cable row: 4 sets of 12-15 reps (focus on tempo change)

Pull the cable toward the chest for 1 count and then slowly release it for 3-4 counts, focusing on the eccentric portion of the movement.

Lat pulldown: 8 reps of a light warm-up followed by 4 sets of 12, 12, 10, 8. (Focus on increasing the weight)

Pullup (assisted or unassisted): 1 set of 8 reps, 2 sets of 10 reps, 1 set of 12 reps (Focus on increasing the number of reps)

Bicep dumbbell curls: 3 sets of 12 reps
(Focus on the negative/extending movement and the changing pace).

Holding the dumbbell under your chin, lower it for a count of 3 to 5 until it reaches the bottom, then quickly raise it for a count of 1. Do this for each representative. and restart.

Seated rear hang glide: 4 sets of 12, 10, 8, 6 reps (focus on increasing the weight)

Finish: Biceps Curl “21’s”:
Top half of curl for 7 reps, bottom half of curl for 7 reps and 7 full range curls

In general, progressive overload training is not for the weak. There will certainly be some hard work and some sore muscles ahead, but it will allow you to use knowledge and movement patterns you are already familiar with to break through any plateau you experience. Real training progress doesn’t happen overnight; it is the product of consistent, intelligent overload. The lifters who stay strongest are the ones who know when to push, when to pull back, and how to turn every rep into an opportunity for growth: one rep, one day, one win at a time.