general healthcare resources Progressive Overload Training - Best Way to Build Muscle? [Strong By Design Ep 11]

“Tension is the currency or the language of muscular growth. Load and weight and resistance are simply the tools to create tension within a muscle...” -Frank Rich

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The BEST way to build muscle is often debated…But if you think just lifting HEAVY is the way to pack on lean muscle mass, you’re sadly mistaken!

On today’s episode of Strong By Design, Coach Chris discusses progressive overload with Frank Rich, founder or Massthetic Muscle. Frank gives us the 5 tiers of progressive overload and here’s a hint, tier 1 is not adding more weight.

Tune in to find out the right way to progressive overload for muscle building.

Some of the podcast episode:

Frank: [ 00:08:22] So progressive overload is defined as the gradual increase of stress placed upon the muscles or body through exercise. So, let's break that down and let's think about what that really means and most people assume progressive overload is simply adding more weight to the bar or more weight to a machine. And preface everything we speak about today. This is for people that are looking to build muscle. Progressive overload for strength training, progressive overload for powerlifting, progressive overload for athletic performance and progressive overload for muscle building or hypertrophy are all defined and should be approached a little bit differently.

Coach Chris: [ 00:09:04] And this is where a lot of people have it wrong

Frank: [ 00:09:06] This is where a lot of people have it wrong because simply taking the approach of increasing stress or increasing load means all I'm focusing on is moving more weight. So why that is wrong is our muscles respond to tension. That's the currency or that's the language of muscular growth. Load and weight and resistance is simply a tool to create tension within a muscle. So, if I'm in the easy example to explain it is probably using an exercise like a dumbbell bench press and will use simple numbers. So, if I'm doing a 100-pound dumbbell press hundred pounds in each hand and my my hands are perfectly above my elbows. That's the position that I'm pressing in so I'm in this position and I'm pressing a hundred pounds and I do that for 10 reps. Most people are going to look at progressive overload as increasing the weights of those dumbbells so I'm going to go from 100 lbs. to 110 pounds, so I've increased the load by 10 percent. Well load is only half of the equation of tension there's load plus distance so distance from the access of the joint that's moving so it press your shoulders moving. So, if I increase the weight in my hand by 10 percent and say 110 pounds what most people are going to do because they're going to try to make that weight feel easier. If your hands are going to slightly slide and so not decrease the distance from the joint that's moving. So, if that distance is less than greater than 10 percent moved in. Now that makes up for that.

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Time Stamps:
2:33 Frank’s fitness background
8:20 The definition of progressive overload
19:32 Tier 1 Execution & Form
22:08 Tier 2 Frequency
25:31 Tier 3 Volume (workload)
26:40 Tier 4 Density (time)
27:45 Tier 5 Increasing the load
30:15 What Frank’s current training looks like

Thank you for listening and stay Strong By Design! Leave us some comments and/or questions below.

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general healthcare resources Progressive Overload Training - Best Way to Build Muscle? [Strong By Design Ep 11]
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