06/05/2026
So many people confuse progressive overload for adding weight every time they workout
While adding weight is one way to progressively overload it’s not the answer every time when you are trying to build muscle
Allowing for adaptation before adding load is how you create muscle growth and achieve the stimulus you are looking for
Here’s an example of weight/reps/effort level for a squat:
Week 1 #80 for 6 reps with an effort of 8/10
Week 2 #80 for 6-8 reps with effort level 6/10
Week 3 #80 for 10 reps with effort of 5/10
Week 4 increase weight this week
This is where close tracking of your workout is going to come in handy. Be sure to track weight, reps and effort level so you know when it’s time to increase weight
Stop chasing numbers and start chasing adaptation and watch yourself get stronger!
