The DL on the PO (Progressive Overload)
Hey, I have a surprise.
More is NOT always better.
You don't have to add MORE weight to be getting stronger. There are LOTS of ways to get stronger through progressive overloading, and adding more weight to a set is just ONE of them (I outline all seven below).
A big misconception is that working out at home limits one’s ability to increase strength. It’s a lie. You just have to look beyond the traditional view of getting stronger to recognize how your strength is increasing.
What is Progressive Overload?
Progressive overload simply means doing more over time. This can mean more weight, more reps, increased range of motion, or more sets over time. There are many ways to progressive overload if you don’t have access to heavier weights as well: like more time under tension, adding a pause at the bottom of your movement, switching up the tempos, or adding an explosive element to the exercise. If your goal is to gain strength, then more weight over time is what you will be looking at the most.
If you are just starting your strength journey, you will see big improvements in the first few months of training, but as you start getting used to the protocol, it may be a little harder and get a little more complex with how you continue to progressive overload.
Progressive overload begins with whatever weight you can do with nearly perfect form. If you are brand new to an exercise, it may feel totally unnatural and awkward which might make you want to run away from the exercise because maybe it’s not right for you. That’s where a lot of people get stuck. Just because it may feel awkward, doesn't mean you shouldn’t do it, you may just have to approach it in a different way.
And before we even move any further, do not worry about what anyone else is using for weight. I know it’s easy to look around the weight room and see what everyone else is doing and base your movements off of them. Please don’t! That's a sure fire way to get injured or give up lifting all together. Everybody is different so don’t get discouraged if you’re starting with bodyweight or a pvc pipe. Stick with the program and you’ll be progressing sooner than you think.
Ways to Progressive Overload.
There are many ways to do more over time. I’ve already mentioned a few, but in the beginning you want to progress in range of motion (or ROM) and form.
If you do the same workout week over week but with better form, congrats! You have officially progressively overloaded.
I will keep preaching that learning to progressive overload in form and ROM always comes before increasing weight. So after, and only after, you have perfected your bodyweight movements, you can progress in these ways:
ONE.
Lifting the same weight for the same number of reps but with increased ROM.
Can you squat 100lbs? Are you going to depth or do you have to use plates under your heels to get there? If you can increase your range of motion (through ankle and hip mobility), this is a form of progressive overload.
TWO.
Lifting the same weight for the same number of reps but with better form, control, and more efficiency.
Are you filming yourself? Can you notice, over time, that your feet feel more planted? Do you see yourself activating your lats? Engaging your core? Do you feel a better sense of control in your body even if you are not increasing the weight? This is a form of progressive overload.
THREE.
Lifting the same weight for more reps.
Can you do 11 reps in a set today when yesterday you maxed out at 10? This is a form of progressive overload.
FOUR.
Doing the same number of reps but with more weight.
Are you going up in weight? Are you trying to go up in weight? Can you add five pounds to the bar? Can you maintain doing 10 reps with that extra five pounds? This is a form of progressive overload.
FIVE.
Doing more work in the same amount of time.
Do you time yourself? How many squats can you do in 30 seconds? Do you have to rest? Can you get one more rep in that timezone? This is a form of progressive overload.
SIX.
Doing more sets with the same load and number of reps.
Do you typically do three sets of 10 reps? With your standard break between sets, can you get a fourth set of 10 reps? Can you get any amount of reps in that fourth set? This is a form of progressive overload.
SEVEN.
Lifting the same weight with the same number of reps and adding negatives, dropsets, static holds, pulses, or supersets.
When doing squats, can you maintain the weight and hold it at the bottom? Can you pulse? Can you drop slower on your way down and more quickly explode back up? This is a form of progressive overload.
Understand that Progress is Never Linear.
Have you ever had a new puppy or kitty or (child?) that you have trained or taught and they got better with something over time? And then they forget something or learn something new that you don’t want them to do so you take a couple steps back before you get them back on track? (draw a pie chart or a progression chart) It’s just like that.
People think that progress is just supposed to be like you are going straight up a mountain, when really, that mountain has rocks or trees or not enough shade or animals that you have to go around. No one has ever made progress straight up Mount Everest in one easy run. The same goes with your strength journey. Look at your progress month over month rather than week over week. There can be a lot of variables that go into your training, like sleep, hormones, hydration, stress, etc. and your body will adapt to how you train.