In the world of resistance training, the principle of progressive overload has stood the test of time as one of the key factors in building muscle. Dating back to the days of Milo of Croton, who famously carried a calf every day as it grew to adulthood, the concept of gradually adding weight or reps to exercises as one gets stronger is nothing new.

However, despite its long-standing reputation as the secret to long-term progress in muscle growth, progressive overload is often misunderstood, misapplied, or completely ignored. This can lead to injuries and stagnation in training progress.

The key to effective progressive overload lies in accumulating enough hard reps during workouts. These hard reps, which require a high level of effort to complete, are the drivers of muscle growth. As one gets stronger, the same weight done for the same reps becomes easier over time, leading to a decrease in the effectiveness of the exercise.

To combat this, a method called the double progression model is often recommended. This involves first increasing weight up to a certain point, then adding weight to keep the sets challenging. By following this method and focusing on maintaining a high level of effort in each rep, individuals can achieve maximum muscle growth.

When progress on a lift stagnates, there are options to consider, such as rotating to a different exercise or implementing the triple progression model. The key takeaway is to train with a high level of effort, use progressive overload effectively, and maintain proper form to maximize muscle growth.

In the world of resistance training, understanding and effectively applying the principle of progressive overload is crucial for long-term success in building muscle and avoiding injury.