The Secret to Progressive Overload That Nobody Talks About
Progressive overload is the foundation of strength training and muscle growth — the principle that your body must face increasing challenges to keep adapting. But here’s the truth: most people think it’s just about adding more weight. The real secret? You can overload your muscles in **multiple ways**, not just by piling on plates.
1. Increase Time Under TensionSlow your reps down. Extending the eccentric phase (the lowering portion) increases muscle damage and stimulates greater growth. Try a 3-second lower and 1-second lift tempo to make lighter weights feel heavier.
2. Perfect Your Form Sometimes, your strength plateau isn’t due to lack of effort but poor form. Refining your technique ensures muscles are activated efficiently. A cleaner rep is often better than a heavier one.
3. Manipu...