31.2K followers

Follow

Follow

Follow

6 saved

14

10

Another Progressive Overload Day

UPPER BODY DAY!!

Not even gonna hold ya'll this workout had my shoulders ON FIRE...which lowkey was not even the goal

[I don't hardly ever do a dedicated shoulder workout because yoga gets my shoulders good enough for me]

Since I slept in a little it shortend my workout time so this was a PROGRESSIVE OVERLOAD workout to be more productive in less time .

I mainly used 15 and 20 pound dumbbells for this workout...minus the tricep kickbacks I used FIVE POUNDS (my triceps weak af 🤣)

With the heaviest weight I could lift without messing up my form I did 4 sets till failure [which was like 8, which is great for progressive overload]

Welp it's FRIDAY so I will see ya'll Monday! Be sure to do some active recovery this weekend if you hit it all week like me!

Halloween 24 was a success btw pics and videos hopefully later !

#homeworkout #dumbbellworkout #upperbodyworkout #tonedarmsworkout #bodytransformation

2024/11/1 Edited to

Progressive overload is a key principle for muscle gain and strength improvement. This approach involves gradually increasing the weights you lift over time to continually challenge your muscles. During an upper body workout, it's essential to maintain proper form, especially when using heavier weights like 15 and 20 pounds for dumbbell exercises. As you progress, you may notice your incline in strength and endurance. Many fitness enthusiasts integrate yoga into their routines, promoting flexibility and aiding recovery, which can also benefit your upper body strength training. Be conscious of your body and listen to it; if a muscle group remains sore, consider lower weights or modified exercises for recovery sessions. Remember to include variety in your workouts, such as tricep kickbacks for arm toning. This mix ensures you target different muscle fibers, resulting in better overall muscle development. Timing your workouts effectively is crucial; aim for shorter, focused sessions rather than long hours in the gym. This means prioritizing quality over quantity. Set your weights based on your capability, and don’t shy away from doing multiple sets till failure. The satisfaction of completing a rigorous workout should inspire active recovery during your off days. Each workout counts, leading up to achieving your fitness goals, no matter how packed your schedule is. Incorporate active recovery into weekends to allow your muscles to recuperate while staying active. Whether it's light yoga or a fun activity, your body will thank you. Keep pushing your limits, and you'll find that consistency combined with progressive overload will yield remarkable results in your upper body transformation.

Related posts

A woman in a dark jumpsuit poses on a pink yoga mat, advertising a '10 Minute Workout For Your Butt' with '5 Moves, Quick + Easy, No Equipment'. Text at the bottom says 'lemon8 @venus.at.home' and 'SWIPE'.

A woman demonstrates the 'Donkey Kicks (Extended)' exercise on a pink yoga mat. The image shows the starting position and the extended leg position, with instructions for '1 Minute (Each Leg)' and to 'Stay Controlled and Go Slow'.

A woman demonstrates the 'Donkey Kicks' exercise on a pink yoga mat. The image shows the starting position and the bent-leg kick position, with instructions for '1 Minute (Each Leg)' and to 'Squeeze Your Glutes At The Top'.

10 Minute Butt Workout! 🍑

This quick workout is for the following girls: ♡ beginners ♡ busy bees ♡ lazy girls (like myself) ♡ girls who workout at home ♡ girls who have no equipment It’s how I keep my butt toned (without a gym) and only takes a quick 10 minutes of your day which means you absolutely can do it —no e

1591 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

8013 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1707 likes

A woman sits on a leg extension machine in a gym, with text overlay "GROW YOUR QUADS DROP SET CHALLENGE by doing this" and an arrow pointing to her quads.

A woman on a leg extension machine, with text "1 # START HEAVY" and instructions for 10 reps at a challenging weight with controlled movement.

A woman on a leg extension machine, with text "2 # DROP THE WEIGHT" and instructions to drop the weight by 25-30% for another 10 reps.

Grow your Quads with this 🍗🔥

Let’s talk about leg extensions— Here’s a drop set challenge you didn’t know you needed. 💥 I’m not gonna lie, this one burns, but if you’re serious about growing those quads, this will get you there. Here’s how I like to do it: 1️⃣ Start heavy: 10 reps at a weight that makes you work (no

53 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4767 likes

Glute Growth Tip - Progressive Overload

How to apply progressively overload even when you’re training at home to grow your glutes. #lemon8partner #glutegrowingtips #glutegains #glutetips #progressiveoverload

66 likes

The Science of Glute Growth (No Fluff) 🍑 🍋

Your Glutes Aren’t Growing? Here’s Why STOP “working out” and START progressively overloading 🚀 This post is your wake-up call: if you’re doing endless “leg days” without results, you’re probably missing the single most important principle of muscle growth — progressive overload. I break down

7 likes

Progressive Overload for Fat Loss (Part 1)

Progressive overload is the process of gradually and systematically increasing the demands placed on the body during workouts to continually stimulate adaptation and improvement. 👉🏽In simple terms: Progressive overload means slowly making workouts harder to keep improving lol The concept of p

76 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

INSANE GLUTE FOCUS LEG DAY FOR MAXIMUM GROWTH!

This leg day was focused on Glute GROWTH so be prepared for your Booty to hurrrrt after this one! Workout is listed below 🦋 🦋-Sumo squats 4x10 🦋-Hip thrusts 3x12 🦋-Bulgarian split squats 3x12 🦋-Good mornings 3x12 Remember that GROWTH comes from eating enough, consistency and pro

171 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

893 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."

Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.

Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.

BEST Ways to Progressive Overload for Huge Gains💪🔥

✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is

296 likes

Progressive overload: what is it? how do I do it?

DM me with questions if you have any on my insta! I check that more often it’s builtbyangelina !! #glutes #legday #gym #fit #fitnessjourney

37 likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.

A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

10.8K likes

Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

197 likes

A woman in pink athletic wear stands with her back to the camera, showcasing glute growth. The image has text overlay "EXERCISES YOU WANT TO GO HEAVY WITH FOR GLUTE GROWTH" and the Lemon8 username.

A woman in pink athletic wear performs a leg press exercise on a machine in a gym. The image has a text overlay "LEG PRESS" and the Lemon8 username.

A woman performs hip thrusts with a barbell loaded with weights in a gym setting. The image has a text overlay "HIP THRUSTS" and the Lemon8 username.

Progressive overload these exercises!

For glute growth, you want to be using progressive overload as much as you can. My favorite exercises to utilize progressive overload are: 1. Hip thrusts 2. Leg press. I do these two exercises during every leg day and love to stick to 3 sets of 6-8 HEAVY reps! It’s also easy to load up as m

191 likes

A woman in a black sports bra and light leggings takes a mirror selfie, showcasing her toned physique. Text overlay asks, "How did I achieve my goal body?! I'm spilling the secrets" with a swipe arrow.

A woman in a patterned sports bra and dark shorts takes a mirror selfie. Text overlay lists "WHAT DIDN'T WORK": restricting diet, eating 1000-1200 calories, lots of cardio, and 4-5 hours of sleep.

A woman in a black sports bra and brown leggings stands in a gym or locker room. Text overlay lists "WHAT DID WORK": eating whole foods, 2000+ calories, heavy lifting, efficient cardio, protein, daily walks, and 6-8 hours of sleep.

How did I ACTUALLY achieve my dream body?!

My fitness journey has been about a 6 year journey now and I’ve done it all, good and bad so I want to tell you what actually worked and what didn’t so you don’t make the same mistakes as me. Here are the things I was doing and wasn’t getting the results I wanted: #1 : Restricting my diet-

1102 likes

A woman in a teal athletic set takes a mirror selfie in a locker room. Text overlay reads "progressive overload 101" and "swipe," indicating a multi-slide post about fitness.

A woman in a gray athletic set stands at a squat rack in a gym. Text defines progressive overload as a strength training style that gradually increases intensity over time for muscle building.

A woman in a light blue athletic set performs a lunge with a barbell in a gym. Text lists types of progressive overload: increasing weight, reps/sets, time under tension, better ROM, and better form.

Progressive Overload 101

What is progressive overload? -strength training style that gradually increases intensity overtime, progressive overload is ideal for building muscle Types of progressive overload: -increasing weight -increasing reps/sets -increasing time under tension -better ROM -better form #lemon8p

24 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

PROGRESSIVE OVERLOAD

Want to get stronger? Progressive overload. PO can mean adding weight, but it can be done in many different ways. Strength comes in all shapes and sizes. So does the way we can build strength. It’s not always about adding weight to the bar. SAVE for this week and COMMENT which one you’re work

16 likes

There are SO MANY ways to progressively overload!

Using more and heavier weight is ONE way, BUT it’s NOT the only way! In fact, eventually you will need to vary the exercise, tempo, sets, reps, or add another component such as balance or mobility because just adding more and more weight isn’t sustainable. Muscular growth happens when the mu

24 likes

3 ways to utilize progressive overload

Progressive overload is one of the most important things you can do when trying to build muscle! What is progressive overload? - what this means is that you increase the intensity or difficulty in your workouts for more effective and efficient muscle growth! You can do these by… 1. Incre

33 likes

HOW I’M MAKING PROGRESS WITHOUT OVERLOADING

Yep you heard that right. It’s been roughly 2 years since I’ve tried to consistently progressive overload. Something I’ve realized over the past few years is how much progressive overload has become a “buzz word”…it’s not that it doesn’t work, because it does. However, when your goal is to r

4 likes

A woman in workout attire poses for a mirror selfie in a gym, with text overlays indicating a "Grow your glutes at gym guide," "Total Time 60 mins," and "5 movements."

A woman demonstrates a deficit reverse lunge with a barbell, shown in two stages: lunging down and standing up on elevated platforms. The text specifies "Deficit reverse lunge 5x8,10,10,10,failure."

A woman demonstrates kettlebell swings in two phases: swinging the kettlebell upwards and hinging at the hips. The text indicates "Kettlebell swings 4x15."

A guide to grow your glutes 🍑

Follow this workout guide for 6-8 weeks to help grow your glutes while torching calories! Make sure you are implementing these 3 things, 1) Consistency 2) Proper nutrition 3) Progressive overload I recommend hitting this workout 1x a week while adding in another lower body day focused on

25 likes

structured glute day

Adjust the weights as you need! Make sure to leave 2 left in reserve, and to progressive overload. Here is Glute Day 1 of 3 - to build your glutes 🍑 #gluteday #gluteworkoutforwomen #gluteworkoutguide #glutesgrowth

6 likes

A woman performs a dumbbell deadlift in a gym, illustrating the concept of '3 ways to use progressive overload' to get stronger over time. She wears headphones and athletic attire.

A woman performs a dumbbell lunge in a gym, demonstrating how to 'increase the weight, reps, or sets' for progressive overload. The text explains adjusting reps or weight.

A woman in a gym holds a kettlebell, illustrating the method to 'increase weight for a partial set'. The text explains starting with heavier weight to failure, then dropping down.

3 ways to use progressive overload

1. Increase the weight, reps, or sets - If you can complete 8-10 reps at your current weight, go up to the next weight at your next workout - If you’re not at 8-10 reps at that weight, try adding one additional rep during your sets next workout 2. Increase weight for a partial set - This tec

23 likes

“How I actually grew my glutes 👀🍑 (no BBL, just consistency)” 1️⃣ Progressive overload – I stopped playing with the same weights. If it doesn’t challenge you, it won’t change you. Add weight, add reps, or slow the tempo. 2️⃣ Glute-focused exercises – Hip thrusts, RDLs, Bulgarian split squats,

322 likes

how to use progressive overload

progressive overload is the key to making progress in the gym, and there are many different ways to do it! 1. increase weight. this is usually the most popular way, but there are many other ways when adding weight isn’t an option. 2. increase volume. you can do extra reps or a other set with t

43 likes

3 Things You Definitely Don’t Want to Skip if You’re Vegan and Trying to Build Muscle💪🏼 Let’s talk about the holy trinity of vegan muscle building, because just eating chickpeas and hoping for biceps is not the move.🙅🏻‍♀️ 1. Protein: Yes, You Need More Than What’s in a Handful of Cashews I

7 likes

A woman in green athletic wear takes a mirror selfie in a locker room, with text asking if progressive overload is necessary for results and stating "here's the truth."

A woman in blue athletic wear takes a mirror selfie in a gym, with text explaining that progressive overload stimulates muscle growth and strength, preventing plateaus.

A woman in blue athletic wear performs squats on a Smith machine in a gym, with text prompting the viewer to read the caption for ways to implement progressive overload.

PROGRESSIVE OVERLOAD - KEY TO RESULTS

HERE’S THE TRUTH ⤵️ Make sure to hit that follow button so you can START seeing results and save this video for helpful tips later! But here’s the truth - I’m going to define the word insanity - which is doing the same thing over and over and over and expecting a different result. Well th

82 likes

A woman in a gym takes a mirror selfie, showcasing her workout attire. The image is titled "PUSH DAY shoulders | chest | triceps," indicating the focus of the workout.

A woman demonstrates single-arm shoulder presses on a machine, with instructions to hold one arm static while performing reps with the other, for 4 sets of 6-8 reps per arm.

A woman performs neutral chest presses on an incline bench, bringing dumbbells together with palms facing each other, for 3 sets of 10-12 repetitions.

5 EXERCISE PUSH DAY WORKOUT 💪✨

Here are some of my go-to exercises for push days! 1. Single arm shoulder presses on a plate loaded machine -I used to only ever do shoulder presses with dumbbells. I never opted to use any of the machines because I feel like machines at different gyms are so inconsistent so it feels like it’s

213 likes

A woman in athletic wear takes a mirror selfie in a gym locker room, with text overlay "Leg day Glute focused - 5 exercises" and decorative stars.

A woman performs reverse lunges with a barbell on a Smith machine in a gym, with text overlay "Reverse lunges 3x12 each leg!".

A woman performs hip thrusts on a bench with a barbell on a Smith machine in a gym, with text overlay "Hip thrust 4x10".

Grow your glutes with this leg day 🤍

Growing your glutes can be tricky but having a workout program that you stick to week after week can help speed up the process of gaining strength and size! Here is a great glute workout to perform over the course of 6 weeks while implementing progressive overload.. - Reverse Lunges 3x12 each

71 likes

Leg day for hamstring & glute development 🍑

If you're looking to development your hamstrings and glutes save this workout! I recommend sticking to these exercises and implementing progressive overload over a 6-8 week period in order to really see change in your glutes and hamstrings! aim to increase weight each set, if reps decreas

104 likes

A woman in a green romper stands with her back to the camera, showcasing her glutes. The image introduces "GLUTE GROWTH HACKS" with "3 Tips for Growth" and a "SWIPE" prompt, indicating a series of fitness tips.

A smiling woman in a grey sports bra and shorts stands outdoors. The image highlights "Tip 1: Lift Weights" with pro tips including "Progressive overload," "2 Leg days/Week," and "Go heavy!" for glute growth.

A woman in a black sports bra and green ribbed shorts stands on a wooden deck. The image presents "Tip 2: Lots of Protein" for glute growth, with pro tips like "1g per pound of weight," "Protein packed snacks are key," and "Carbs are also your friend!".

Glute Growth Hacks 🔥

Hey friends! 👉🏽 follow these tips to double the size of your peach 🍑😮‍💨 👉🏽 As a girly who had to dedicate lots of time and energy into trying to grow them, let me save you some time and effort by telling you the 3 main keys to actual growth! 1️⃣ LIFT WEIGHTS: Your glutes are a muscle and t

228 likes

A woman in black workout attire and gloves takes a mirror selfie, posing with a peace sign. The image features the text "PROGRESSIVE OVERLOAD: GLUTE GAINS," aligning with the article's focus on fitness and muscle development.

A woman in black workout attire and a headband takes a mirror selfie, looking to the side. The image shows her ready for a workout, supporting the article's topic of progressive overload for glute development.

progressive overload :glute gains

Progressive overload can be achieved through various methods: 1. Increasing weight: Gradually add more weight to your exercises as you become stronger. 2. Adding reps: Increase the number of repetitions you perform for each exercise. 3. Increasing sets: Incorporate additional sets of exercises

79 likes

Increase your Training Frequency to Tone Up!💪🏽

Progressive Overload for Fat Loss without Lifting Heavier🔥(Part 4) Progressive overload is the process of gradually and systematically increasing the demands placed on the body during workouts to continually stimulate adaptation and improvement. 👉🏽In simple terms: Progressive overload means s

61 likes

See more