12/04/2026
There are a few ways you can creating mechanical overload for progress in your:
1. Consistency. Without this your going nowhere fast! Show up every time... even if its going to be a sub-par day... they all add up!!
2. Effort. If you are not maxing out at least some of the work sets you do you will not achieve the hormonal response that we need to trigger mTORC/Growth
3. Overload. Again, if you are not adding reps and then weight to your movements. You will not send the signal to the body that it needs to adapt!
You don’t need a new program.�You need progression.
If the weight isn’t going up…�why would your body mass?
Mechanical overload = change.
No increase in stimulus�→ no reason to grow�→ no results
✔️ Lift heavier (over time)�
✔️ Slow it down. Own it.�
✔️ Track everything
Whatever threshold I aim for with a client lets say i'm doing Hypertrophy on Legs:
My threshold to induce the hypertrophy response is 10-12RM and i generally aim for three work sets like this in each movement... the rull of thumb that I like to utilise is, If i get three sets of 12RM which is at the top of the desired threshold I will put the weight up and take the reps down so that I am doing three sets of 10RM... and so on the story goes on and on and on and on..... this is the story of success and gains that we are looking for. You dont need to increase load with weight all of the time you can utilise rest time, negative rep pace, drop sets... they will all add upto Mechanical stress and therefor stimulating the process that is required for Hypertrophy. And then all you got to do is feed it a truck load of nutrients it requies to actually build the body some more Lean muscle...get the sleep right.... get the hydration right... rest in between sessions right.... its just all so easy!! said nobody ever!! 😅💪
