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PROGRESSIVE OVERLOAD AND GAINS PART 2

Leena Doshi
Leena Doshi
PROGRESSIVE OVERLOAD AND GAINS (PART 2)

In PART 1 we learned about what is progressive overload; now let's see how to apply that in our 
training programs. 

THERE ARE 2 IMP VARIABLES

1. TRAINING INTENSITY: It determines type of adaptation or training effect .Training intensity is 
further broken down into 2 components

I) TRAINING LOAD- Weights 
II) INTENSITY EFFORT- Level of effort person exerts during exercise
TRAINING VOLUME- Amount of work done in one training session per muscle group.

When it comes to progressive overload training will consider of 3 variables: 
• Reps
• Sets
• Load

Strategies to apply over load: 

1. Single progression: here we manipulate any one variable either sets, reps or load but mainly 
load is manipulated. 

2. Double progression: this is done by adding weights. It takes account of both progressions of 
load and repetition which not only allows us to get magnitude of tension by adding weights but 
also increases duration of tension by adding reps. This works well on compound lifts.

3. Triple progression: here we manipulate 3 variables. Reps, set, and load .so you first add reps 
then sets then weights. This progression works well for smaller muscle group.eg side raise, bicep curl