🚨 This is how I program my overall progression when training. 👇🏻 My programming is planned with increasing volume and intensity over the course of 5 to 6 weeks, followed by a deload week. This is how I structure it: Week 1 & 2: - 3 sets per movement for the areas I am focusing on - 2 sets for the other areas - Try to leave about 2 reps in the tank each set Week 3 & 4: - Add another set to all movements - 4 sets for areas I am focused - 3 sets for the other areas - Try to leave about 1 rep in the tank each set Week 5 (and maybe 6): - Add another set to all movements - 5 sets for areas I am focused - 4 sets for the other areas - Leave 0 reps in the tank. Max Effort! - Week 6 depends on how I am feeling after week 5. If my body feels fried and/or I have any signs of overtraining, then it is deload time. Notes: - Reps left in the tank means reps left until failure, NOT until fatigue. There is a big difference. - If I hit a rep target for my first, heaviest set on a lift then the weight is increased next session. With this type of programmed progression you are increasing overall volume and intensity (effort and/or weight) each week. Basically, you are forcing your body to adapt to the increasing demand and work and then giving it a deload week to fully recover before starting the process over. Progressive overload is essential for building muscle and should be implemented if getting bigger and/or stronger is your goal. Do you have a plan to progressively overload during your workouts? If so, what is it? I am always interested to learn how other people make progress. 👌🏻. #ketoinglife #progressiveoverload #progressiveoverloadtraining #makinggains #worksmart #trainingprogression #trainingplan #workoutplan #trainingtips #traininggoals #haveaplan #strengthtraining #trainingadvice #getgains #gymgoals #ketogains #liftlife #bodybuildingtraining https://www.instagram.com/p/CTR4wMGAX3E/?utm_medium=tumblr
