The way to get stronger and make muscles bigger is to apply progressive overload. This means making each type of lift on successive workout sessions just a bit harder than it was last time. This can be done in a number of ways: - increasing reps in the set - increasing sets (less common) - increasing weight - decreasing rest time Those are the "main" methods, but Jeff Nippard suggests a few other methods, too. - changing [[Lifting Tempo]] - focus on a full range of motion - increasing mind-muscle connection # Example A relatively "clean" example of progressive overload just using increasing rep counts first, then increasing weight. ![[Pasted image 20250215142234.png]] In practice, (at least in my experience) this is hardly ever this neat and tidy. # [[Target Confusion]] All of the options available give you a lot of levers you can throw if things aren't working, but this also leads to some [[Analysis Paralysis]], compounded by the relatively long [[Feedback Loop]] between "trying a given method of progressive overload" and "seeing results or _lack_ of results." This is where programs like the [[Workout - GZCLP Method]] shine, wherein they include discrete protocols for handling failure & maintaining progressive overload over long time periods. **** # See Also ## Source - [Jeff Nippard video](https://youtu.be/71op1DQ2gyo?si=a5o7uCaQSqX6taM1) - [[Simple Science Fitness]] ## Related - [[Ideal Exercise Regiment]] - [[Workout - Stronglifts 5x5]] - [[Workout - Starting Strength]] - [[Big 6 Exercises]] - [[Muscle Growth Factors]]