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Without load progression there is no continuous hypertrophy. See the 6 practical ways to progress and how to structure your weekly training.
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Direct answer: Overload progression is the gradual increase in demand imposed on the muscle in some relevant variable: load, repetitions, sets, amplitude, technical control, density or intensification technique.
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The most direct. Add 1 to 5 kg to the bar while maintaining the same reps.
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Combines load and reps.
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Not everyone progresses the same:
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Level Heavy compounds Compounding machine Insulators ------------ Beginner +2. 5–5 kg/week +2. 5 kg/week +0. 5–1 kg/week Intermediary +2. 5 kg/2–3 weeks +2. 5 kg/2 weeks +0. 5 kg/2 wk Advanced +2.
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Real progression requires registration.
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Overload Progression: How to Really Apply it to Bodybuilding
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