PROGRESSIVE OVERLOAD METHODS FOR BODYBUILDING: LINEAR, DOUBLE, TRIPLE, & WAVE-LOADING PROGRESSION

[@DrSwole]

Check out my sample bodybuilding routines here: kzbin.info/aero/PL-U2jvez_hi_K0DGNZRkqJUm3MIeLM_Gt

[@TheRealGuywithoutaMustache]

All jokes aside, I think you covered the topic really well when it comes to the upsides and downsides of this training approach. Working harder than last time may not be possible for the advanced lifters

[@DrSwole]

Thanks man! Yeah as long as people are aware of the pros and cons, as there are to all programming strategies

[@alterdestiny1]

I'm pretty sure I've seen your comments in Greg's videos from time to time I expect that you guys might collab in the future

[@DrSwole]

Yeah I'm looking forward to it ahah

[@DrSwole]

What are your fitness goals?

[@alterdestiny1]

@@DrSwole right now it's just to get back where I was before covid. I had been running rad 140 and carderine but I have been working out for 15 years now and I was looking and feeling amazing. I suppose my immediate goals are to get back to intermediate numbers

[@DrSwole]

@@alterdestiny1 ahh okay. The pandemic has thrown a huge wrench into fitness. You'll get it back soon!

[@DrSwole]

@@alterdestiny1 Great to see people who ahve been training for a long time on the channel

[@manoela8634]

another great video! im a 18 years old girl trying to develop my body, and your videos are of great help to me, specially because you answer everything i ask in here. i seriously don't understand how you dont have at least 1 million subscribers yet, considering the level of your channel. keep up with the good work!!!

[@DrSwole]

Thanks for the kind words ☺️ help me share the channel around!

[@DrSwole]

What are your current goals?

[@manoela8634]

i've always been super skinny and weak, and i always wanted to feel and look stronger, so my goal with fitness is kinda overall strength and get bigger, gain mass specially in my lower body and stop looking like a freaking stick

[@manoela8634]

i've shared your channel with all my friends that go to the gym or are into fitness, im brazillian and some of them dont speak english, but the ones who do really like your content too

[@DrSwole]

@@manoela8634 Not looking like a stick was my goal for awhile as well ahah. Sounds like a plan. You got this!

[@CrewAesthetics]

TRAIN HARDER THAN LAST TIME!😄

[@DrSwole]

Crew Aesthetics knew this comment was coming 😂

[@DrSwole]

Crew Aesthetics what progression scheme do you follow?

[@moustaphabalde7581]

your info is a beacon of hope for the bodybuilding community, this is very informative, concise, and easy to understand

[@DrSwole]

Thanks! That means a lot

[@DrSwole]

What are your goals?

[@akthebeast6497]

Bro you are gem of fitness community,in my options one of the most underrated channel

[@DrSwole]

Appreciate it!

[@1ofilee]

I think when greg says “harder than last time” he probably means do an extra 1-10 reps at your max but not to hard to the point injury’s becomes a factor.

[@DrSwole]

I think he probably means that as well! It just isn't clear if that's the only takeaway

[@DrSwole]

What progression schemes do you use?

[@beshi2900]

Should you try to progressive overload with every exercise in your work session or do you recommend just doing the main compound movements? Great video btw!

[@DrSwole]

I'd aim to progress all movements! Larger compound movements are going to be easier to progress since the absolute load you're moving is greater. So for a small muscle group you might use a slower progression method (a 5 lb increase for curls is a lot more, relatively, than for deadlifts)

[@DrSwole]

What progression schemes are your favorite?

[@beshi2900]

Ask Dr. Swole I’ve tried increasing reps to the set from week to week and then at the end adding weight + dropping reps down to where i start.

[@DrSwole]

@@beshi2900 nice! So double progression

[@beshi2900]

Ask Dr. Swole exactly! So how much weight to the bar would you suggest adding? Now I added 9%~ weight on my bench, but it feels rly heavy.. went from 9 reps to 6 reps + 9% weight. I’m not reaching failure, but in 1-2 weeks I’ll might doe

[@apple5095]

Hi Dr Swole, been running your modified PPL split for the last two weeks and am loving it compared to my previous program! Though I have a general question, in terms of using weights for working sets, would it be better to use the same weight for each set or try to increase the weight but subsequently lower the reps as the sets go on? For example on DB press: Scenario 1: Set 1: 22kgx10 Set 2: 22kgx10 Set 3: 22kgx10 Scenario 2: Set 1: 20kgx12 Set 2: 22kgx10 Set 3: 24kgx8 Assuming that all sets are done at RPE9. Would love to hear your thoughts on the optimal "progression" from set to set?

[@DrSwole]

Good question. Honestly I don't think there's a right answer besides what allows you to perform the most productive volume

[@DrSwole]

Ie. which allows you to perform the most volume in setsxrepsxweight across the whole workout, assuming RPE/fatigue is the same?

[@mechboythameemitg9311]

FINALLY I AM HAPPY TO SEE A VDO FROM U ON COACH GREG DOC.... THANK U SO MUCH

[@DrSwole]

MECH BOY ITG THAMEEM had to do one eventually ahah

[@DrSwole]

MECH BOY ITG THAMEEM what progression schemes do you use?

[@mechboythameemitg9311]

@@DrSwole Same reps with increased weights

[@DrSwole]

@@mechboythameemitg9311 solid!

[@mechboythameemitg9311]

@@DrSwole it's kinda like OLD-SCHOOL 🤗

[@sergio1503]

Can you do a video on time under tension 40-60 sec for hypertrophy instead of lifting heavy???

[@DrSwole]

Good question, time under tension is definitely something I want to cover at some point

[@EricCartmanFTW]

great video doc! :D

[@ElChuntyCabra]

Dr.Swole, I think you should make a video on muscular imbalances and bad posture. I've unfortunately learned the hard way through my fitness journey and currently noticed my right upper side of my body is stronger and bigger overall. I also noticed I have a tilt in my body that I'm assuming came from bad posture. Any info on this topic from you would be great! Love your content

[@DrSwole]

I did videos on those! kzbin.info/www/bejne/kGqnep-lZZaSodU

[@DrSwole]

kzbin.info/www/bejne/f2jRYZ2MlJ2NgMk

[@ElChuntyCabra]

Thank you so much!

[@DrSwole]

@@ElChuntyCabra you’re welcome!

[@mRVgPyPKoC]

Hey, Dr. Swole, I enjoyed this nuanced discussion of overload! Lots of great points made. Gyms opened up here so I started going, and I'm finding my form to be pretty bad. What are some tips for learning proper form? I've scheduled an appointment with a PT and watched video tutorials, what else can I do? Is doing a lot of submaximal work helpful? I'm considering doing my hard sets on machines and doing light, form-focused sets with free weights. I think a discussion of how beginners can master form would make a great video. Thanks as always!

[@DrSwole]

Thanks man! And good question. Filming yourself, staying away from failure, and doing plenty of technique-focused warm up sets are a start. I’ll add it to the topic list ahah

[@DrSwole]

Are you having issues with specific movements?

[@mRVgPyPKoC]

@@DrSwole most everything, really. I'm just going to be consistent and patient, I imagine very little expect lots of practice will improve my form.

[@DrSwole]

@@mRVgPyPKoC mhm, dropping the weight and focusing on mind muscle connection help!

[@LB_RS6]

Very helpful video! Can’t believe all this info is for free wow

[@DrSwole]

You got it 👊🏼

[@rakshitbhoj9987]

hey I had a question....why is my body retaining water during a cut as it shouldn't hold water if I'm carb depleted.....can u tell me science regarding it?

[@DrSwole]

Interesting question. Honestly the science isnt clear in that regard. There might be some effect from different food choices or perhaps from stress

[@DrSwole]

How long have you been coming for and how much weight have you lost?

[@rakshitbhoj9987]

@@DrSwole I am dieting from 2 months and I have lost 4kg on scale but it must be more than that as I feel bloated,less on feets and abs and feet look a bit softer

[@DrSwole]

@@rakshitbhoj9987 sometimes you can look softer just because your muscles are depleted of glycogen even if you're losing fat as well

[@ZW-ys8xo]

Hey Dr. Swole, I’m a skinny 14 year old teen trying to put on some muscle and trying change my appearance. I’m really not happy with how i look and I’m really stuck as to what to do. There’s so many resources out there that it just gets overwhelming. What I’m looking for is a workout split and nutrition guide given my circumstances. So, just maybe as a future video if you’d like could you make one centered around teen body building?

[@DrSwole]

Good question. Honestly, the training and diet principles are the same. Main thing would just be to start off with less volume from the training aspect so you don’t overdo it

[@DrSwole]

What workout program are you currently following?

[@ZW-ys8xo]

@@DrSwole I’m doing an upper lower split for 5 days.

[@DrSwole]

@@ZW-ys8xo ahh nice

[@sergio1503]

Hey I bought your program and in one video you mentioned that you do a modified upper lower split. Do you use the exact modified split on the program?

[@DrSwole]

Good question... The last program in the book is indeed based off of my training but it isn't exactly the same, nor should it be. There are always going to be individual modifications that have to be made for the specific person

[@DrSwole]

There are also some things I do that I might not necessarily recommend to the general public. Which of the programs are you using?

[@sergio1503]

@@DrSwole I’m still deciding which program to use😂 I wanna make it delt arms and chest focused

[@DrSwole]

@@sergio1503 okay nice! Probably use the modified split and add a bit of chest volume then

[@DrSwole]

@@sergio1503 That one lends itself well to arm and delt emphasis

[@ryo1549]

I like these videos critiquing the different philosophies.

[@DrSwole]

Thanks for the feedback!

[@DrSwole]

Anything you’d want me to critique specifically?

[@Hedgeflexlfz]

I think some of my shortcomings when I first started to lift weights was that I wasn't focusing on progressive overload and wasn't tracking reps/weight/sets. As of now, I am trying to track my progress in an app. I try to add weight every other workout but I seem to have stagnated? Advice?

[@DrSwole]

Have you tried any of the other progression methods I explained in the video?

[@DrSwole]

Next step would be to troubleshoot the variables I explain here: kzbin.info/aero/PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3

[@Hedgeflexlfz]

@@DrSwole I have tried increasing reps, and an extra set at the end of my specific workout for a muscle group. Maybe I'm trying to add weight to quickly. I should maybe try an extra 5 pounds every week or two.

[@DrSwole]

@@Hedgeflexlfz That’s definitely something to try. You don’t want to be progressing faster than your body can handle

[@yonathanabraham8593]

What app do u use?

[@dalumfitnessph]

Thanks to this! Great video!

[@DrSwole]

Thanks 🙏🏼🙏🏼

[@rakshitbhoj9987]

is there gonna be a metabolic adaptation to lower calories if I enlarge my deficit by walking 10k steps daily?

[@DrSwole]

Initially not, but if you keep it running long enough you'll eventually have some metabolic slowing as well as adaptation to the cardio

[@DrSwole]

How long have you been dieting / how much weight have you lost?

[@rakshitbhoj9987]

@@DrSwole it's been like 2 months and around 8lbs

[@rakshitbhoj9987]

@@DrSwole should I do it in moderation then?

[@DrSwole]

Rakshit Bhoj ahh okay

[@vladtepes6690]

There is aways more than 1 way to achieve a goal, some ways are better, faster than others. Coach Greg is usually right, if a little simplistic

[@DrSwole]

I agree that there are a lot of ways to go about things, especially for hypertrophy

[@DrSwole]

What progression schemes do you use?

[@vladtepes6690]

@@DrSwole on some exercises i pyramid up un weight to an all out set 5-10 reps, drop weight and do another all out set. Rest 4 mins and do another drop set. After i can do 10 reps with the weight i increase. For other exercises ill do 4 sets with same weight 7-12 reps when i can do same reps on all sets ill move up 1 rep next session, when i can do 12 on all 4 sets I'll increase the weight and lower reps to 7 on all sets. As i train at home (partly due to covid) I'll have to train squats differently, ill work up to 4 plates for 6-10 reps do a couple of sets at that weight which will be 1-2 reps from failure on last set do a double drop set where ill feel more confidant in failing with only 120kg on my back. Then the progressive overload will be from next exercise Bulgarian split squat. Eventually I'll have to do a deload, or something important comes up and I'll drop back training and weight a bit but im still making progress.

[@DrSwole]

@@vladtepes6690 sounds like you’ve thought things though!

[@dr.daniel1655]

What's up dr. Can I do progressive overload with my band triceps pushdown? You know, I cant increas the weight, but can reduce and increase the rest period and reps respectively. But one thing Im worried about is the 6-15 rep range, I heard once that we shouldnt exceed this range if we want to benefit from the workouts. What do you suggest?

[@DrSwole]

I guess you could add bands to increase resistance. Bands are tricky

[@DrSwole]

And I did a video on rep ranges! kzbin.info/www/bejne/rZO3pIyAZcmYh6s

[@boxerfencer]

A real down to earth helpfull breakdown.

[@DrSwole]

Thanks man! That's what I'm going for ahah

[@DrSwole]

What progression schemes do you use?

[@boxerfencer]

@@DrSwole wow, that's a big question. I auto regulate volume and loads. I use a perforance drop to cap sets on an exercse, and AMRAPs to ascertain loads. I bias barbell exercises to a load driven wave progression, and bodybuilding exercses more to volume, if work capacity allows. If AMRAPs, go well, i can calculate exactly how much load to add from session to session based on a value each extra rep represents, but am not against adding load in the same session if the first work set feels light. If no AMRAP is performed, its because performance dropped, which tells you something about your adataption to that stimulus. At any rate, I've worked out how to calculate strength without having to do a formal AMRAP, just by using RPE ratings, which also tells you about your adaptation. In essence I try to strike a balance between effort and volume, by using checks and balances, performance, AMRAPs, and feel of first work set. I also strive to formalize "listening to your body", by quantifying it with data, essentially realizing a data driven scheme. Essentially, my way of doing things is probably more of a coach's system, or a math geek's way of doing things. But I think it's more flexible too, as it doesn't self restrain to arbitrary constraints, and takes advantage of adaptation where ever or however that comes, be that in way of work capacity, as seen in way of sets, or strength, as per load increases, or both simultaniously.

[@DrSwole]

@@boxerfencer Sounds like you’re taking a very thoughtful approach!

[@sergio1503]

Hey I really love training hard. Are deloads necessary. And in your training book there is a mesocycle example. Do I really do to follow something like that or can I just train every workout at 8-10 Rpe.

[@DrSwole]

Deloads are only necessary when needed... I talk about them here kzbin.info/www/bejne/mJ3KoXqOetFspq8 But theoretically if you aren't training much you might not need them

[@DrSwole]

And I think sticking to 8-10 RPE is fine! I just wanted to give some concrete guidelines in case someone didn't know where to start

[@sergio1503]

@@DrSwole Ohhhhhhh thank you!!!!!!

[@DrSwole]

@@sergio1503 no worries!

[@Flame6302]

This is very helpful as I am a beginner!

[@DrSwole]

Glad it is helpful!

[@DrSwole]

What are your goals?

[@Flame6302]

@@DrSwole my main goal is hypertrophy. I created a push pull leg split for the first 3 months and of course long term. I share it with you and tell me what you think about it.

[@Flame6302]

I weigh 145 and I’m relatively lean my goal is to get to 155/160 in the first year. And I’m training for aesthetics. I’m just trying to build some size and one day compete just for fun

[@DrSwole]

@@Flame6302 okay nice! As long as you're conservative with your bulk

[@njm1259]

If I’m cutting should I try an progress every other week?

[@DrSwole]

Depends on your level. If you are able to do so in a sustainable manner than yes.

[@carlosmorris4510]

Greg likes to run a bro split; I wonder if this lends itself better to this rather than other types of routines?... Personally, I like a hybrid routine: Push/Pull/Full Body.

[@DrSwole]

Interesting point. I think a low frequency definitely allows you to go harder in terms of relative intensity but progressive overload over time will still be affected the same

[@DrSwole]

What progression scheme do you follow?

[@carlosmorris4510]

@@DrSwole Just a simple progression scheme... A little lower rep range - 6-10 - and I just increase the weight by 2&1/2-5lbs once I can easily hit the 11th rep of my earlier sets. 6-10 reps seems to be the sweet spot for me; although up to 12 is probably workable for most... The lowest I go is 5 reps. Just a difference of a rep or two. Great channel btw! 💪

[@carlosmorris4510]

*Just edited my comment; actually it's Push/Pull/Full Body... 3× a week training with a built-in 2× a week frequency per body part.

[@DrSwole]

@@carlosmorris4510 Sounds like you have a handle on things! I actually personally love the 6-10 rep range for a lot of muscle groups myself. And I'm glad you found the channel

[@rakeshmohanty9827]

Excuse me doctor which rep range will be beneficial for focus double progression 8-10 or traditional 8-12?

[@DrSwole]

All rep ranges work for double progression

[@Killhendrixx]

if i’m a beginner should i train 4 times a week or 6 for more results i know i need time to recover but going to the gym is fun and makes me feel accomplished for the day what’s your advice?

[@DrSwole]

Start with low volume and gradually add it in to produce the best results!

[@DrSwole]

I talk about volume here kzbin.info/www/bejne/kIKbmWWwltpjgdE Once you set volume, you can spread it out over as many days as you like

[@Killhendrixx]

@@DrSwole should i go there and just do cardio cause if i don’t go to the gym i just don’t feel the same you know?

[@DrSwole]

@@Killhendrixx that’s fine! I’d just split up the sets over more days if you really like being in the gym

[@Killhendrixx]

@@DrSwole i will thank you!!

[@Ffrenchyyx]

Great video, as a natural beginner, would doing 1 more extra rep than last workout on the same weight be considered progressing? For example I do push pull legs, so I bench roughly 30kg and did 8 reps, the next workout I bench 30kg and did 9 reps.. is that progressive overload?

[@DrSwole]

Yes definitely! If you watch the latter half of the video I talk about specific progression schemes and that would go under double progression

[@DrSwole]

Is that how you progress most movements?

[@Ffrenchyyx]

Ask Dr. Swole it is yeah, I was upping the weight at the start but quickly realised my form was starting to suffer and I was getting a bit to cocky

[@DrSwole]

FrenchyAU good call. You’ll want a progression method that is sustainable

[@Ffrenchyyx]

Ask Dr. Swole I’ll stick with the reps method and when I get to 12 I’ll look at increasing the weight

[@lolfirepoisonftl]

Man this topic has been controversial lately. It can get a little confusing at times hearing all the different opinions, but I'm glad you covered this and I liked what you said Doc. I had a question though on how it ties in with reps in reserve. Say I'm doing 3 sets of 10-12 and I get 11 - 11 - 11 with 1 rep left in reserve. Then next session, I get 12 - 12 - 12 with no reps left in the tank. Would you still progress or aim to have more reps in reserve? Thanks!

[@DrSwole]

hmm good question. That probably becomes a question of what relative intensity you usually go for. The bigger issue would be the fatigue you're generating from trying to go to 0 reps in reserve. But if you're able to go back to 10 reps with more weight and the desired RIR then that's fine

[@DrSwole]

What RIR do you usually go for?

[@timothyrocky50]

I'm enjoying your video's more than last time the doc responding to the doc 💪 😎 👍 I do the 3x12 method aswell if I can push a weight 3x12 I feel like I completed a level and are able to progress to the next level (more weight) ☺

[@DrSwole]

Love it ahah

[@DrSwole]

Okay nice! So double progression - do you use that on all movements?

[@timothyrocky50]

@@DrSwole I use this method at compound movements, most of my workout is highly cardio and bodyweight based. (boxing) I will give an example I hope you can follow it haha. Example: My bench at 60kg is 15x3 so that is completed. Now I do 70kg 1st set is 12 2nd around 7-8 reps 3rd 6-8 reps. I am currently on that "level". However I do want to have "3x12" so if I had 1x12 2x8. I am 8 reps short so, I force 2 other sets of 4. I do that everytime untill I can do 3x12 and go up in weight. Ps: I do my sets very controlled.

[@DrSwole]

@@timothyrocky50 ahh okay

[@medes7894]

Hi Dr, can ı build aesthetic chest with only shoulder presses? Your channel is amazing, fairs.

[@DrSwole]

Thanks! And overhead presses will hit chest a little but not ideally

[@DrSwole]

Why no horizontal pressing?

[@medes7894]

@@DrSwole well doctor, my primary goal is to have capped and broad shoulders. So instead of bench press ı tought ı can have broad shoulders and nice upper chest. Thats the reason, thx.

[@DrSwole]

@@medes7894 fair enough

[@raviduprasanna6401]

Whats your opinion about alternate sets vs straight set. In his program dramatically include back to back sets like we usually doing 3set of exercise and move next sets rather than he include one set of exercise and then doing another exercise of set. I practically doing this i feel little exhausted but not feel muscles working as straight sets. I am training for 3 years and 5 to6 days a week. I willing to change workout to fullbody 3 times a week just to know these kind of sets actually made for beginners or sort of educational purpose. Tell me those alternate set s really working or not

[@DrSwole]

You mean supersets? I think both can work. Supersets can save time but some might find they get a better connection with their muscle when doing the same exercise / muscle group back to back

[@DrSwole]

What split are you using right now?

[@raviduprasanna6401]

@@DrSwole no, this is look superset but it has rest time between set. Lets say Straight set we follow A exercise 3 set of 12 then move B exercise and do 3 set of 12 But alternate set perform this way A exercise first set 30sec/ 1min rest then B exercise first set 30sec/1 min rest then A exercise second set. My question any set have too much rest between set for the particular muscle . the Set after rest and spend time that perform next exercise and after another rest. Just curious how this way build muscle. When i perform this way doesn't feel working on muscle. But feel like doings hit cardio. I dunno why greg include these type of set not straight sets but straight set are include strength program . Alternate set included hypertrophy chart.

[@Bobo-ye7dq]

Why is the "multi-set" part important? If your 8rm turns into a 12rm, wouldn't your performance across multiple sets with that weight automatically be better too?

[@DrSwole]

It should, unless you programming changed with it. For example if your workout went from 3x8 to 1x12

[@DrSwole]

What progression schemes do you use?

[@Bobo-ye7dq]

@@DrSwole Thanks, that makes sense! I'm trying a lot of rest pause right now, so I'm mostly looking to improve that first set over time.

[@DrSwole]

@@Bobo-ye7dq ahh okay. You’ll be able to track the rest pause sets too although it’s trickier to

[@Jamsville]

Time for a coach Greg response and influx of subs

[@DrSwole]

Jamsville it’ll be fun if he responds ahah

[@NightmareChronicles77]

This was a good idea making this video, if he responds your channel will get more noticed

[@DrSwole]

Michael Mattiello would be interesting if he responds ahah

[@DrSwole]

Michael Mattiello what progression schemes do you use?

[@NightmareChronicles77]

@@DrSwole the best there is, reverse pyramid

[@DrSwole]

@@NightmareChronicles77 fair enough

[@flabio7074]

Greg oversimplifies but I even see wave loading from the lens of harder than last time. As in week 2 of this block is harder than week 2 of my last block. It’s a useful paradigm.

[@DrSwole]

I know what you mean! I just think it's important to be aware that more nuanced programming structures exist and will be helpful at some point as one progresses

[@DrSwole]

What progression scheme do you follow?

[@flabio7074]

@@DrSwole I generally follow a complicated system based on program hopping and obsessive overtraining. I suspect I suffer from program hoperitis. As a physician I’m sure you are familiar with this condition.

[@DrSwole]

@@flabio7074 LOL I know what you’re saying. It isn’t always easy to be patient waiting to see whether a program works

[@aksharbansal9070]

Hey doc , i hope you're doin well , my question is actually related to push pulls legs like on pull day when Im done with my back i cant lift much heavier on barbell curls same goes with skull crushers on push day , how to overcome this thing bro?

[@DrSwole]

Did you see my ppl video? I shared some work arounds

[@DrSwole]

kzbin.info/www/bejne/h4PHhp6EqZJohs0

[@aksharbansal9070]

@@DrSwole yup i did and im on it for like two weeks , like i can't go much for biceps after im done with my back

[@aksharbansal9070]

@@DrSwole oh oh i gotcha , thanks man

[@DrSwole]

@@aksharbansal9070 yeah the modified split gives some options, like putting arm work into leg day

[@dsm5618]

Can u please do a full body work out

[@DrSwole]

I shared a full body split earlier!

[@DrSwole]

kzbin.info/www/bejne/qabJlnSYo9-MaMU

[@TienNguyen-cy2ry]

When ever some one mention about Coach Greg. All I can think of is when he say ZEROOOOOOOO hahaha. Great content btw. Please do a video on supplements of what you take and why. Also banned substance in certain states that we have to look out for.

[@DrSwole]

Tien Nguyen LOL zeeero 👌🏼

[@DrSwole]

Tien Nguyen solid suggestion, I’m definitely planning to talk about supplements, maybe doing a series even

[@TienNguyen-cy2ry]

@@DrSwole Looking forward to those vids. I'm having serious stretch marks issue on the upper quads and upper biceps next to the chest. Do you have any recommendations? will they go away by themselves or it will scar if I don't do anything about it? Thanks doc

[@DrSwole]

@@TienNguyen-cy2ry Good question. Honestly stretch marks aren't in my realm of expertise. I believe there are some things that can be done about them if they're bothersome but you should consult your doctor in person

[@TienNguyen-cy2ry]

@@DrSwole Thanks doc

[@chilledout6547]

Well in theory what you said was train harder than last time but in a more scientific way😉

[@DrSwole]

Chilled Out ahah it’s not a bad way of looking at things for beginners

[@DrSwole]

Chilled Out what are your favorite progression schemes?

[@chilledout6547]

@@DrSwole pretty much similar to what you said with multiple sets progression. Compounds between 6-10 reps and other lifts between 8-12 apart from face pulls and side laterals which I prefer 15 reps as that prevents me having to swing my body. What is your current split?

[@DrSwole]

@@chilledout6547 okay nice! I'm currently following a modified upper lower split 4 days per week. Fits into my lifestyle well

[@randyle4520]

Do you want to get destroyed by DR Greg ! Is there such thing as a obese bodybuilder?? Because that's me !

[@DrSwole]

It's bound to be entertaining if he responds 😛

[@DrSwole]

I think a lot of bodybuilders spend some time in a high body fat % so yes it's possible

[@timehealthfit1891]

You're more helpful than you realize, want to be youtube friends?

[@DrSwole]

Time Health Fit thanks! And sure ahah

[@DrSwole]

Time Health Fit what are your current fitness goals?

[@dr.daniel1655]

I dont have a question to bother you 🙃this time so you dont have to reply. Consider my comment as a support

[@DrSwole]

Appreciate the support man 👊🏼

[@sun_wukong3084]

Abs

[@jakecoulby-ackroyd8511]

100th like

[@DrSwole]

Niiice 💯