Progressive overload

Genetically, I am blessed with a bit of body fat stores there as well.

But as far as the things you need to grow your glutes, Exercise-wise is always going to be progressive overload, weights, weights training.

Resistance, yeah.

The whole video was about the fact that bodyweight exercises are not

Yeah.

The other concern is progressive overload, which is like I put five pounds on the bar every time I come in, more than last time.

Yeah.

And then I do the same reps, or I add a rep every time, so on and so forth.

And you'll accomplish almost nothing.

How long do you think you should be on a plan, like a, like a workout plan?

Progressive overload, like how many weeks?

Yeah.

Yeah.

I, that one, I feel, especially me, like I'm still, I technically like actively competed, but I've shifted my, my training metrics away from purely performance to stimulus because I realized, and you know, Brian and you and I talk about this, the way that I was training certain muscle groups, uh, from a pure progressive overload standpoint, was not yielding incremental hypertrophy that I was seeking.

So I changed that to go after what I am seeking, which is an additional hypertrophy stimulus.

And that required using less weight on a lot of things and changing my rep ranges and actually focusing on increasing stimulus to the target tissues that I want.

Yeah.

Yeah.

I, I actually think like this might be like a semi controversial statement for the dogmatic, like tracking progressive overload crowd.

But since getting on TRT, The stimulus to training is noticeably stronger than it was before TRT.

You might be working hard, you're sweating, you're getting a little sore, but how do you know if in fact you're getting stronger? How do you know your performance has improved? You don't.

And this matters because one of the biggest drivers of muscle growth is something called progressive overload.

I'm going to do an entire video on progressive overload next because I think it's one of the most important concepts to understand if you are lifting weights and actually want to see your body change.

But very simply, progressive overload means that we are asking more of our muscles over time.

from adding more reps, adding weight, improving your range of motion, having better control, better technique, getting closer to failure.

There's multiple ways to progress in exercise.

Now when you go to the gym to do your workouts, you'll be able to check your log, see what weight you used last week, how many reps you got, and see if you can improve on some of those things this week.

Which brings us to our final point, which is progression.

And that's where strength training, resistance training, that is where hypertrophy happens.

Now, why does it happen with lifting weights and strength training? Because traditional resistance training, traditional weightlifting training, The advantage is progressive overload.

So let's say today I can squat with 20 pound dumbbells.

Eventually those won't be challenging anymore.

This means it may take longer to achieve a calorie deficit for fat loss.

Now, weight training in the gym.

The gym environment typically allows for progressive overload where you gradually increase the weight or resistance you are lifting over time, which is critical for muscle growth.

And in a standard weight training workout, if you are comparing time constraints and the typical format of a Pilates workout, You are burning significantly more calories during weight training, but that is also relative to how much effort and intensity each individual is applying during that session.