Best Info on Progressive Overload Principles?

[ucimigrate]

Hi Everyone,

You guys have convinced me that progressive overload is the most critical, central element for progress in training.

1. This begs the question "what are the best ways to do progressive overload?"

2. Fitness Guru Tom Venuto has summed it up in his e-book:

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"Building Muscle with Progressive Overload Training"

3. Are there any other, or better guides, articles, etc?

Thanks

 

[Cheeky Monkey]

Well, without looking at the book, the variables we have at our disposal are:
1. Sets
2. Reps
3. Weight
4a Rest (between reps)
4b Rest (between sets)
5. Tempo
6. Frequency (training)

Modification of any of these can lead to progressive overload right?

Also, I remember Pete Sisco who wrote Power Factor system. Basically, if you do 4x6 with 225 lbs, then you've lifted 5,400 lbs. Next workout if you lift 4x6 with 230 lbs, then you've lifted 5,520 lbs. So you've "progressed" by 120 lbs.

 

[ucimigrate]

I can post the book, if it is allowed.

Here are Venuto's 8 Factors:

"(weight lifted, reps, sets, number of exercises, frequency of sessions, tension, density, intensity...in that order)

(linear periodization, then wave loading, then unloading...in that order)"