[[Progressive Overload]] is essential for building strength and endurance, but it can’t continue indefinitely within the same exercise. Eventually, form breaks down, improper muscles get recruited, and injuries or frustration occur. When progress stalls, it’s important to switch to a similar exercise variation—such as moving from back squats to front or goblet squats—to reset both physically and mentally. This change targets slightly different muscles and allows you to restart the progressive overload cycle. Trainers like “Glute Guy” Bret Contreras incorporate this by rotating focus exercises monthly to sustain progress and prevent burnout. You can pre-program timed variation switches, or you could let stalling improvements dictate when you should switch variations. > [!TLDR] > 1. Pick a good, compound exercise. > 2. Using impeccable form and full [[Range of Motion]], do [[3-to-5 Workout Method|3 to 5]] sets at a challenging (but not too challenging) weight, try mentally focus on and "feel" the contraction of muscles that you're intending to work. > 3. Next workout, [[Progressive Overload]] the exercise by increasing weight, increasing reps, or decreasing rest - **however**: > 4. **WHEN** you cannot progressively overload **and maintain impeccable form**, it is time to pick a related, but different, good compound exercise **** # More ## Source - [[Huberman Labs]]