The Misunderstanding in Progressive Overload: To Sra

One of the most important principles of muscle building is progressive overload or

"Continuing to raise the challenge to the body."

In theory, muscles.

Adjust by volume or training volume.

Which is going to be equal to (set × rep × weight).

So many people often have misunderstandings.

Oh, progressive overload =

You can do whatever it takes. Give me more volume.

Lift 80 kg × 8 times (exhausted)

= 640 kg

Reduce weight to 75 kg × 10 times (exhausted)

= 750 kg

Well, 750 is greater than 640, so it's usually better than volume.

But actually... it's not just a shallow idea.

Another variable that many people forget to think about is..

Intensity (weight), which is important, not allergic to Volume.

Intensity = Weight level or% of weight applied against its own maximum potential (1RM).

80 kg × 8 times exhausted = higher concentration

(heavier, closer to 1RM)

75 kg × 10 times exhausted = lower concentration but greater quantity

So even if the volume is larger, the intensity is lower, it cannot be concluded that it works.

Always "better" because of intensity and volume.

"Will partially disprove each other."

So what's better?

The truth is, both are good, but they are different.

Heavy weight (low rep, high intensity): stimulating

Power, the motor nervous system works a lot.

As a result, we can lift harder and make progressive overload in the future.

Lightweight (high rep, moderate intensity): stimulates muscle endurance, toughness,

Focus on stimulating muscle formation

Sacroplasmic hypertrophy

(Increased fluid volume in cells, muscles)

This is why good programs often mix both high rep and low rep together.

Or cycling between low reps, highreps.

Because we have no idea that the muscle of that person

Will respond well in which zone rep range?

Summary, practice it all 😂

To really add vol.

What you should do is "increase the number of straight sets."

So the number of sets represents the vol directly.

By the set in the initial muscle formation.

The latest updated average is about 10-20 sets.

Each person responds differently.

Have to experiment with yourself

I recommend doing minimal, but there is still progress.

Not a stamper, do the final cut

Don't forget that in the end, increasing the number of sets

It will always backfire.

Whether it's fatigue, trauma,

Tendons, joints that usually go first.

There should therefore be a small-medium interval between sets.

- High with the program.

And this is the main heart.

Of progressive overload.

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