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The BEST Progressive Overload Way (New Study)

By House of Hypertrophy

Our Score

59 / 100
0 / 100

Main point

Progressive overload can be achieved by increasing weight or reps, and a combination of both is likely the most effective approach for maximizing muscle growth and strength gains.

Tl;Dw:

  • To get stronger and build muscle, you need to challenge your muscles
  • You can do this by lifting heavier weights or doing more repetitions
  • It's like playing a game where you need to level up, and to level up, you need to make it harder for your muscles
  • Taking repetitions to or close to failure is important because it helps your muscles grow
  • Increasing sets or training frequency can be helpful, but it's not the same as making your muscles work harder
  • A good training program should consider what equipment you have, how often you train, and what you eat

Summary

Progressive overload is essential for maximizing muscle growth and strength gains, and it can be achieved by either increasing the weight lifted or performing more repetitions with the same weight. A new study compared these two methods and found that they produce similar muscle hypertrophy in both untrained and trained individuals. The key to progressive overload is to maintain a high level of muscle fiber recruitment and tension, which can be achieved by taking repetitions to or close to failure. Increasing sets or training frequency can also be beneficial, but it does not necessarily maintain hard training and can lead to recovery problems. A combination of increasing load and reps over the long term is likely the most feasible approach, and it is essential to consider individual factors such as equipment, training frequency, and nutrition when designing a training program. For example, reps between 6 to 35, provided they are performed to or close to failure, produce similar muscle hypertrophy, and increasing load is likely better than increasing reps for maximizing strength gains.

The main Assertions by importance (3)

  • Progressive overload is crucial for muscle growth and strength gains.

    ( 1 ) 61/100

    Explained:The concept of progressive overload refers to the gradual increase in weight, resistance, or reps over time to challenge the muscles and stimulate growth. This principle is fundamental to resistance training and is supported by numerous scientific studies.

    Context:Resistance training, muscle growth, strength gains

    At: 0:00:

    "welcome to the house of hypertrophy is there an optimal Progressive overload method to maximize muscle growth"

    Evidence (1)
    61 / 100
    From Author
    Why true:The study demonstrates that progressive overload leads to significant gains in muscle mass and strength through a randomized controlled trial.
    How it is true:The study conducted a randomized controlled trial and found significant differences between the progressive overload group and the control group, indicating that progressive overload is essential for muscle growth and strength gains.
    ELI5
    • The study tested the effect of progressive overload on muscle growth and strength.
    • The results showed that the progressive overload group had significant gains in muscle mass and strength compared to the control group.
    • This means that progressive overload is essential for achieving muscle hypertrophy and strength gains.
    Effects of betaine on body composition, performance, and homocysteine thiolactone
    Study Type:Human Study
    DOI:10.1186/1550-2783-10-39
    6cb641f7-d422-4243-9ab9-1002587ceaa6
    Experimental Study
    Human
    n=23
    p≤0.05
    Journal of the International Society of Sports Nutrition
    Publication 03/01/2013
    PRO
    PRO

  • A combination of both increasing load and reps is likely the most feasible approach over the long term.

    ( 1 ) 67/100

    Explained:As individuals become more trained, the magnitude of adaptations diminishes, making it more challenging to continue increasing load or reps. A combination of both may be necessary to continue making progress.

    Context:Resistance training, muscle growth, progressive overload

    At: 6:05:

    "however there are a few reasons that mean over the long term using a combination of both is probably most feasible"

    Evidence (1)
    67 / 100
    From Author
    Why true:The study found that a combination of both heavy and moderate loads led to significant gains in strength and hypertrophy through a randomized controlled trial.
    How it is true:The study conducted a randomized controlled trial and found significant differences between the combination of heavy and moderate loads group and the control group, indicating that a combination of both increasing load and reps is likely the most feasible approach over the long term.
    ELI5
    • The study tested the effect of a combination of heavy and moderate loads on strength and hypertrophy.
    • The results showed that the combination group had significant gains in strength and hypertrophy.
    • This means that a combination of both increasing load and reps is likely the most feasible approach over the long term.
    Differential Effects of Heavy versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men
    Study Type:Human Study
    DOI:N/a
    68dbb94a-ea85-404e-a248-7d8c754b138a
    Experimental Study
    Human
    n=19
    p≤0.05
    Journal of Sports Science and Medicine
    Publication 01/12/2016
    PRO
    PRO

  • Increasing load or reps can be equally effective for building muscle.

    ( 1 ) 47/100

    Explained:Research has shown that both increasing load and increasing reps can lead to significant gains in muscle mass, and the choice between the two may depend on individual preferences and training goals.

    Context:Resistance training, muscle growth, progressive overload

    At: 1:53:

    "muscle hypertrophy indicated by vastest lateralis growth was also similar between both conditions"

    Evidence (1)
    47 / 100
    From Author
    Why true:The study found that both increasing load and increasing reps led to significant gains in muscle mass through a randomized controlled trial.
    How it is true:The study conducted a randomized controlled trial and found no significant differences between the two groups, indicating that increasing load or reps can be equally effective for building muscle.
    ELI5
    • The study tested the effect of increasing load and increasing reps on muscle growth.
    • The results showed that both groups had significant gains in muscle mass.
    • This means that increasing load or reps can be equally effective for building muscle.
    Comparison of Muscle Thickness and 10-Repetition Maximum Between No Load Reduction and Load Reductions During 16 Weeks of Resistance Training
    Study Type:Human Study
    DOI:N/a
    7ed06e4a-fafe-4f1b-9849-266e9b331cd2
    Experimental Study
    Human
    n=21
    p≤0.05
    No journal listed
    Publication 01/01/2023
    PRO
    PRO
(3)