6 Ways to Produce Progressive Overload Without Adding Weight

[@beginnercalisthenics]

1: Tension, 2: Speed, 3: Range of tension, 4: Angle to gravity, 5: Weight shifting, 6: Extension, 7: Time, 8: Weight

[@ИванИванов-ю6э9р]

amazing thanks!

[@Zeppelin0731]

9. Frequency.

[@froesesp]

Reps

[@michaelkulman7095]

You have a lot of good ideas and are an independent creative thinker.

[@WaltLQ]

This is still the most genius thing I've seen someone create for fitness.

[@RedDeltaProject]

Thank you Walt, creating this table was a real tap-into-the-ether sort of moment for me.

[@WaltLQ]

@@RedDeltaProject Matt if you didn't show me what I can do with bodyweight training I wouldn't feel the way I do today. I've dialed in so much now and I can do it in a short amount of time given I have three children, boys at that and they follow what I do. Thanks Matt!

[@WaltLQ]

I'm going to get certified for personal trainer, if you allowed it, one day it would be cool if I could get a red delta stamp attached to me, your philosophy is what I'm sticking to, if I ever hear you expanded your practice and are looking for practitioners, I'd be willing!

[@zinodz8774]

Thank you sir .straight and useful 👍

[@williamtomkiel8215]

yep! at over 70. y.o., heavier isn't really needed if you adhere to good form "enhnanced" by tempo and isometrics, TUT for preservation of muscle mass and strength . .growing "more' muscle in the later stages of life i.e. usually over 35, being have some OCD dedication or juice

[@NathanPark3r]

Amazing to have this man in my generation

[@JessieAZ]

I love your videos! You share the ups and downs. You’re doing this naturally and vegan whereas I’m sure your competitors are not doing any of those things. I always look forward to your videos and hope you keep them coming! I am not in any type of fitness competition, but I love fitness and getting it naturally! I hope to meet you someday! You’re awesome! ❤

[@ИванИванов-ю6э9р]

wow thanks alot! u really opened my eyes with this video!!

[@RedDeltaProject]

Thank you for watching. Just wait until you see the next one I'm making to compliment this one.

[@simon.houseaccount4807]

Great facts matt .. I work this way a lot more now on my workouts. ..

[@christopherwinrow3878]

Very good video thank you

[@RedDeltaProject]

Glad you enjoyed it and thank you for watching chris

[@wesleyangel777]

For funsies, I did the math, and taking 1 exercise and changing it each time, in accordance to the 9 elements in your table, one could perform it in 362,880 different ways. There are 100's of exercises, but if we take just one per chain (extension, flexion, etc.) There would literally be over a million ways to train. No matter how one does the math from here, that's a lifetime of training differently. My question is, do "plateaus" really exist?

[@RedDeltaProject]

Holy Hell Westley! That's insane! So gad you've done the math here, I'm so going to be telling people about this!

[@jesusbravomx]

Interesting!

[@mohd.asaads.279]

Oooh scary 💀

[@JivanCamoirano]

Great Video ! really instructive

[@RedDeltaProject]

Glad you enjoyed it!

[@DoubleJabSlipRightHand]

Been watching you since you started KZbin. Great content

[@RedDeltaProject]

Wow! really appreciate that Jay, you have quite the stamina to endure some of those earlier years when I was doing long-winded talking head videos.

[@Phyloraptor]

Thanks again for these amazing Info's!

[@RedDeltaProject]

No problem and thank you for watching them!

[@patricknicolrodriguez7105]

I would add pauses at the maximum contraction point and rebounds, now that im working out at home im doing bulgarian split squats, pistol squats, squats all with a rebound in the middle (like 1 and 1/2 rep) and the pump is incredible!!!! Thanks for all these new ideas 😄

[@RedDeltaProject]

Great tips! I would also clasify that under the time or the speed variable since you're changing how much time you spend at that point. it's a very potent training strategy for sure!

[@9274448790]

For a hard labor work ..all these mathematical parameters won't work...so I get backpack fill it with some weights and do pushup or pull up ...short before lockout range of motion...for me isometric,all types of weighted carries,deadlift and simple bodyweight exercises worked..

[@whitewh1]

Lots of good ideas here. I would add instability. Do pushups on a basketball or romanian dead lifts on a bosu or pillow. Your stabilizer muscles have to work MUCH harder.

[@khmak9387]

Can lack of progressive overload result in strength *regression*?

[@3dflyer87]

Good lord, look at the size of Matt's arms!

[@jackfinesse915]

Great video once again! But I have a question. I’m focusing on getting more reps each workout right now. But I can’t get my head around the concept of muscle failure. Suppose I can do 25 pushups in a set and don’t feel like doing anymore. But if i try real hard and push myself i can do 5 more. So what is muscle failure here? 25 reps or 30 reps? And should i be going for muscle failure every set if i do 3 sets of a particular exercise?

[@braiancostadoni5408]

Hi Matt, I just came to say, man, you're getting bigger every day. Are there any new tricks you are currently experimenting with?

[@RedDeltaProject]

Oddly enough, I'm experiencing a bit of a rut in my training atm. Mostly due to burn out at work and the heat here in CO getting to me. So on paper, everything should be doing worse not better. But when such times hit, I typically shift back to a classic Convict Conditioning style program (Like Veterano) and it's been refreshing to revisit those old routines.

[@Baloshz]

That Arnold Press on ketterbel is rly a swamy Matt mouvement 😂. Thx Matt great video, Idk if you eat more ice-cream on summer but you look damn strong ! Did you notice any changes in your weight/muscle mass ? Hope you re well 💪🙂

[@RedDeltaProject]

Only enough, I typically weigh less in the summer due to things like biking more and I just don't eat as much in the summer heat. But thank you very much for noticing. I do feel stronger these days

[@OrbRider]

Another way - BFR or statodinamic training.

[@alexlastking1258]

Arms look hugh math

[@RedDeltaProject]

Much thanks Alex, an thanks for watching

[@UncleDanBand64]

To me it is a simple equation.....just go to failure on every set, especially on single joint stuff. I will even do it on compounds. Some say it ain't safe. If you go to failure and you don't progress.... something is really screwed up.

[@Vexi11uM]

What is failure? If you go to failure every set, you'll essentially do just one set. A true failure is when you can't use a muscle without extended rest. Just like runners, skiers and other athletes collapse at finish line. Physically and psychologically you can't failure at the gym. Because for a failure you need an Extreme stimulus. Doing a set of curls when you can lift an arm, resting for 2 mins and be able to do it again =/= failure. And this point is covered by both Matt, and by Paul Wade. As well as Tsatsoulin in his kettlebell doctrine.

[@RedDeltaProject]

Very true. imo, failure is a much more subjective thing, and we're usually more limited by our mental and emotional strength than the true capability of the muscle. on a side note, there have been 2 times in my life when I can say I've truly pushed to my absolute limit. I pray I never have to do that again.

[@UncleDanBand64]

@@Vexi11uM let me define failure for you. It is not hard. I am not sure why people can not apply common sense and logic to fitness/exercise. It is simply not being able to complete another rep with the given load or weight. Here is an example for you. Say you are doing a pull-up.....you complete x number of reps. Let's just say you complete 9 reps but, even if someone held a gun to your head you can not do the 10 rep. Now that is complete failure. Some fitness guys define it as you can no longer do a clean rep. Either way regardless....your arms will still work. If you were doing a dumbbell curl and fail to complete a rep with a given weight... You still could drop the weight and do another or several more. As to Matt, I go to failure. How far depends on the safety of the exercise. If you are in fear of going to failure on say pushups, pullups or a dumbbell bicep curl and you did it once or twice and pray you never do it again....? I would just say I am 56 years old, I do it every workout, I get great results and my arms and legs have yet to fall off. It just takes willpower.

[@MrLeopold1975]

@@UncleDanBand64 do you train with weights or only bodyweight exercises? This because I tried sets to failure in bodyweight workout and works excellent with great results

[@anthonyromayo6296]

To me being unable to complete another rep with the same form that you completed the previous reps is failure. At that point an Isometric hold is best to keep the TUT going as long as possible.

[@lipson_antony]

🍻💥

[@MrLeopold1975]

I'd also include more reps per set, keeping very good quality over quantity....

[@baz9653]

People listen to me !! STOP chasing progression because there will be a point which we simply can't do anymore reps or lift anymore weight. The best thing to do is just focus on taking all your sets to FAILURE !! This way you are making sure that you are stimulating your muscles to the max which is all we can do.

[@me3899]

I agree. If anything my reps/ weight has decreased due to age and joint issues. The only way I could see myself progressing is to improve my technique and keep going to failure.

[@UncleDanBand64]

Well said! It is ok to progress in weight lifted but, my focus was and is just taking the set to failure. To me, it is a no-brainer. Just lift, pull, etc until you can not do it anymore. Your rep count will increase with a given weight and you will build muscle an endurance. Provided your nutrition and recovery is halfway adequate. It ain't Rocket Surgery. That is just how the body works. All ways has....all ways will👍

[@wanderer5200]

Okay, I confess. I'm a rep chaser. How do I recover?

[@RedDeltaProject]

That's the topic of my next video. Stay tuned!

[@wanderer5200]

@@RedDeltaProject I will!