Progressive Overload Questions

[GHrowth]

When it comes to progressive overload, how do y’all get past a strength plateau during the off-season?

For example, if im doing 3 sets on an exercise and at the 3rd set I use 100lbs for 8 reps (can not get a 9th rep on my own) would I then just keep the same weight on set 1 and 2, then add 5lbs on the 3rd set worm from there? Or could i work the 100lbs for an additional 1-2 sets.

In regards to intensifiers, do drop sets, rest pause sets, etc. hinder strength and hypertrophy gains?

I’m a beginner (this will be my 3rd year) competitor and have always just stuck to 3-4 sets with rep ranges of 8-12 for upper body and 12-15 for legs without really much change to strength gains, but more so on how I control the weight as of now. I’m really trying to progress on the stage. Any and all input would be greatly appreciated

 

[buck]

I used to carry 1.25 pound plates in my bag to make gains as 5 pounds can be to much some times. Or i changed my loading parameters with more weight on the warm up sets. So i accumulated more stimulus during the sets. There are many ways to add more load over the course of a workout.

 

[01dragonslayer]

Usually when I get to the point where I plataued I change up my routine. I will maybe drop sets, high reps, low reps, change up my tempo, work on negatives, pause reps....anything to cause muscle confusion.

When it comes to progressive overload, how do y’all get past a strength plateau during the off-season?

For example, if im doing 3 sets on an exercise and at the 3rd set I use 100lbs for 8 reps (can not get a 9th rep on my own) would I then just keep the same weight on set 1 and 2, then add 5lbs on the 3rd set worm from there? Or could i work the 100lbs for an additional 1-2 sets.

In regards to intensifiers, do drop sets, rest pause sets, etc. hinder strength and hypertrophy gains?

I’m a beginner (this will be my 3rd year) competitor and have always just stuck to 3-4 sets with rep ranges of 8-12 for upper body and 12-15 for legs without really much change to strength gains, but more so on how I control the weight as of now. I’m really trying to progress on the stage. Any and all input would be greatly appreciated

 

[Skins]

Well… variety is is good thing. However, if you’re plateauing, perhaps you should consider longer rest periods, as these times are the ONLY periods where anyone can gain muscle mass and strength. Adding more to your workout schedule may hold your progress back further…

My 2 cents

 

[Flocci]

id probably stick to the same weight and let the reps drop off and aim for one more rep, or add a small like 1-2kg in this situation. If you gave a more specific example, which exercies, how long you have been stuck, what rep range, what frequency, what the rest of your training progam looks like, that would help get a better context as well.

 

[neutrino]

There are too many options to list, but here are some:

• Prioritization: Lets say you are, hypothetically, talking about bench. If its the 2nd or third exercise you do on a given day, make it your first. Same applies to your split. Make the day on which you do this exercise your first day following your off day.
• Throw some intra-workout carbs in
• Lower the weight, increase the volume. (Less reps + more weight + less sets) is not any better than (more reps + less weight + more sets). Pull the weight down on 1, 2, 3, etc of your sets. Doesnt have to be lighter on all sets, but just making 1 set lighter (typically last set) will help you get more stimulus with more volume using less weight.
• Fuck it: sniff some smelling salts and see what happens

 

[Brock456]

When it comes to progressive overload, how do y’all get past a strength plateau during the off-season?

For example, if im doing 3 sets on an exercise and at the 3rd set I use 100lbs for 8 reps (can not get a 9th rep on my own) would I then just keep the same weight on set 1 and 2, then add 5lbs on the 3rd set worm from there? Or could i work the 100lbs for an additional 1-2 sets.

In regards to intensifiers, do drop sets, rest pause sets, etc. hinder strength and hypertrophy gains?

I’m a beginner (this will be my 3rd year) competitor and have always just stuck to 3-4 sets with rep ranges of 8-12 for upper body and 12-15 for legs without really much change to strength gains, but more so on how I control the weight as of now. I’m really trying to progress on the stage. Any and all input would be greatly appreciated

So you’re doing
2 sets
Then on your 3rd set, you’re doing 100lb and stuck at 8?

I think you’re gassed from your first 2 sets.

I would tell you to look into something like Dorian’s type of training.
2 sets - 1 “top set”, then a back off set or drop set.

Why expend all that energy on 3 sets, especially in the 8-12 rep range? Use your energy better on 1 all out set. Then do a back off or drop set.
I think you’ll see better progressive overload this way.

 

[Brocksamson2.0]

Hardest set should be your first working set

also progression doesnt just mean an increase in weight
it can mean an increase in weight
it can mean a slower cadence
it can mean a longer stretch in the loaded position
it can mean an improvement of overall form
it can mean adding an extra set

 

[UberLOL]

do intra workout carbs make a big difference for you? Cyclic dextrin? Thinking of adding some in on leg days.

Good advice here.

There are too many options to list, but here are some:

• Prioritization: Lets say you are, hypothetically, talking about bench. If its the 2nd or third exercise you do on a given day, make it your first. Same applies to your split. Make the day on which you do this exercise your first day following your off day.
• Throw some intra-workout carbs in
• Lower the weight, increase the volume. (Less reps + more weight + less sets) is not any better than (more reps + less weight + more sets). Pull the weight down on 1, 2, 3, etc of your sets. Doesnt have to be lighter on all sets, but just making 1 set lighter (typically last set) will help you get more stimulus with more volume using less weight.
• Fuck it: sniff some smelling salts and see what happens

 

[neutrino]

do intra workout carbs make a big difference for you? Cyclic dextrin? Thinking of adding some in on leg days.

Good advice here.

I've never tried them standalone. But about 40g maltodextrin (cyclic is too expensive for my taste with marginal benefits) + 2-3 units Novalin makes me blow up like a pufferfish

 

[UberLOL]

Pufferfish, lmao. I'll give maltodextrin a go first then. Not on the insulin train yet, but my digestion is kinda spotty atm so struggling to get enough carbs in and don't wanna resort to junk food.

 

[neutrino]

Yeah man its dirt cheap. Find it on amazon for about $18 for 2 pounds. Apparently cyclic dextrin is great if you are having digestion issues, but the price jump between is huge so idk. They both digest quickly so I cant imagine it will be an issue. But yes, fueling up on carbs pre and intra def helps get that extra umph to push harder.