What is progressive overload?
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.
If you're looking to improve your appearance, the main reason you may be failing is most likely because you're no longer challenging yourself as it is very easy to settle into a routine.
Our muscles grow and get bigger in response to training stimulus. To maximise this you need to continue to put greater demand son them.
Progressive overload is the perfect way to do this!!!There is a number of ways we can incorporate progressive overload Into our routines.
Probably the most obvious way to increase the demands you place on your muscles is to increase the load, or weight. For example trying to add 1kg to your deadlift each week is a perfect example.
You don't necessarily have to add weight; alternatively, as you get stronger, you can simply do more repetitions, which is considered another means of increasing the overload
By adding more sets (either by doing more exercises or adding another set for your existing exercises), you're making progressively greater demands on your muscle tissue. Remember, too, that since your reps are best constrained to the 8-12 range and the loads you use don't change dramatically to stay in that range, increasing your total sets is the best way to increase total training
increasing the frequency with which you train a muscle group can increase the overload. For example training a muscle group twice per week instead of once.
There's one more way to increase the overload: reducing your rest time between-sets rest interval, ultimately allowing you to do the same amount of work in less time.