Fundamentals of Progressive Overload || "TRAIN HARDER THAN LAST TIME!!!"

[@euclxd8033]

yo wtf where's natural hypertrophy lmaooo

[@godsofwar1186]

One video that explains more than Jeff Cavaliers whole chanel .

[@anti1training]

Are you trolling?

[@godsofwar1186]

@@anti1training Not at all, Jeff is the Most famous hypocrite on KZbin.

[@mragowo]

LOL epic statement!

[@anti1training]

@@godsofwar1186 Care to elaborate or are you going to make stuff up

[@godsofwar1186]

@@anti1training After seeing Jeff doing the ugliest deadlift in the world max attempt while he is saying all the time to have proper form contradicts everything he is saying. He is not natural, he is using fake plates and he doesn't know how to lift real ones.

[@landerhendrickx3522]

Already knew this stuff but you get my like for the quality of the explanation and examples.

[@petermiller1565]

Hey Alec, can I use this same principle with regard to calling Athlean X out in the comments section? In other words, each day can I criticize him just a little harder than the day before? Just asking.

[@mattjackson2799]

Do it!

[@EnkiriElite]

Hahaha, well I certainly can't stop you.

[@kylewallace298]

Or you can use a density approach, and increase the criticism more and more in less time.

[@RichM3000]

That's what I've been doing. 😀

[@SavvasTheLegend]

Jeff gives me great motivation.Motivation to train without following his useless advice so i wont be as weak as him.

[@billaros1000]

Part of what discouraged me from committing to cardio was the idea that I'd need to do it for longer and longer. But the idea of doing more work in the same amount of time resonates a lot more with me

[@leinekenugelvondoofenfocke1002]

I normally have to do a line of coke, and inject steroids into my neck vein to progressively overload. Im doing Jeff Cavaliers german volume training protocal with the oxygen deprivation bracing included. He created a program that was so raw you need to become a God to do it. It must suck living in the shadow of the mighty Jeff.

[@euclxd8033]

digging the trap beat bg music there. looks like your videos are getting better and better!

[@MartysHairline]

interesting video especially tip #3 never thought about my training like that.

[@alexblejdea7233]

I would like to see a form breakdown for the squat from u.

[@EnkiriElite]

I'm probably going to do my zombie squat and my sumo deadlift at some point.

[@allenroy9250]

Density. Now I know how to explain my use of time as an overload principle.

[@thomasmendoza8774]

Great stuff. Should credit Dr Doucette though. Keep up the awesomeness

[@metabarun23]

Thanks for the great tips bro:))

[@edwardo2436]

Great video 🏋️

[@mragowo]

EDT sure does work, Jeff doesn't like to give credit where its due. Glad you do dood.

[@Insteadt2230]

Them triceps looking full af!

[@Cooldyable]

For the third tip on density, is it the same for example, doing 3x10 bench press with 2mins rest. And then start to reduce the rest time to 30s?

[@EnkiriElite]

Yeah, that would be another way to do it. Work straight sets but gradually reduce the rest periods. Personally though, I prefer to use the total reps method I described here when performing density specific training. But that's a matter of preference.

[@Cooldyable]

@@EnkiriElite alright thankss i will try your style

[@jayrelhilario9063]

Do you plan on making a video teaching the basics of programming? Itd be nice to actually figure out how to structure a workout properly.

[@alessandrocostacoutinho7745]

He hasn’t done one yet, but Alan has. Look for his video “Programming for yourself “

[@justvernon7772]

If you haven't already, go check out Alexander Bromley, he has a series for programming, he also breaks down popular strength programs like SS, 5/3/1, juggernaut, etc. He's awesome Edit: spelling

[@alessandrocostacoutinho7745]

popcornto : he is talking about how to program for himself, not for a readied program.

[@alessandrocostacoutinho7745]

Turd Boii 69 thanks for the recommendation

[@alessandrocostacoutinho7745]

popcornto : hahah small details.

[@mattjackson2799]

Alec which one of these approaches would you choose for conventional deadlift? 1:Heavy single at 90%,then 3x3x85% then one amrap set with the same weight/intensity.Once the amrap set becomes 6 reps add weight. 2.Same as 1. but do amrap set first and then the 3x3s 3.Amrap set first and then do back off sets with lighter weight (lower intensity higher reps on back off sets).

[@EnkiriElite]

Either 1 or 3 depending on my mood, but definitely not 2.

[@mattjackson2799]

@@EnkiriElite Hmm so its 1 or 3 for me then lol.Hard to decide I honestly prefer doing amrap sets when fresh hence the 2. option.And I generally dont like higher reps on deadlift(at least not those taken close to failure), thats why the amrap set is capped at 6.

[@EnkiriElite]

@@popcornto6032 that goes without saying!....I hope.

[@mattjackson2799]

@@EnkiriElite OFC!

[@Dmindthinker011]

I’m definitely in love with the second method at the moment. I like to do that when it comes to my heavier sets, so that I can get more reps with it. I personally stop 1 to 2 reps from failure before I rest. That seems to be a sweet spot for me at the moment. Or I probably make it a drop set.

[@dylanmorgan5589]

I can see a limit to the density training and i found a way to train for this limit that i thought might be valuable. But it might not be. Anyway here goes: It goes without saying that there's a limit to how fast you can do each rep before the excercise turns into something else. You can only do the push on a squat so fast before it becomes a jump and you can only do the eccentric portion so fast before you're simple dropping to the floor. This is true with any excercise and quite obvious. And it's also true that the fastest you could reasonably do the excercise with weight would be equal to what you could the excercise without weight when performed correctly. You could allow yourself more rep speeds with bands or having your feet bolted to the floor but we're not trying to engineer away the limits of physics. Just use the speed of proper form here. Anyway what i propose is doing the excercise completely without weight or in an assisted form if it already is a bodyweight excercise on day one. This will be the fastest time possible for you reguardless of weight so use this time as the ultimate benchmark to shoot for on your weighted routines. Reaching even 85%-95% of this time garuntees that you've gained the absolute most out of this weight level possible and this is a perfect measure of when you absolutely have to increase the weight. This could (in theory) work both ways since the fitness increase could reduce the unweighted time giving you a new benchmark. This gives you a limit to density training and sucks every last bit of possible improvement out of the weight before continuing the overload. This limit can also be mathematically calculated based on a single rep speed, but what you come up with there will be a theoretical limit equivalent to the 1 hour 57 minute marathon. Something that is scientifically possible for human physiology but unlikely to be reached by anyone.

[@WilliamsWrestlin]

Conjugate is the way to go.

[@pyrrhus6437]

Well said

[@joeparkin9330]

Amazing content keep it up!

[@CorvetteBro]

Can someone explain in further detail exercise rotation cuz i think im doing it wrong cuz im stalling. For example, one workout i will do a normal bicep curl then the next workout where i train biceps i will do a hammer curl and i will rotate with those. Yet doing this, i'm still stalling. When i first introduced this style i made progress for about a month.

[@Yas-zq4rk]

I made the mistake of maintaining my physique for months because I didn't know what I was doing. I regret it so much. All those wasted hours making no progress and it took me 6 months before I realised why I was plateauing and why I wasn't seeing changes in my physique.

[@neversate]

Upload a detailed video about stedy state cardio to burn fat

[@boringpencil2271]

It’s not really that useful or burning fat. But it’s great for cardiovascular health and fun

[@marc09969]

when I do farmer's carry I try not to walk hunched up, or does that not matter?

[@EnkiriElite]

Ideally you will maintain good posture. But at some point you also run into the equivalent of being the form nazi with beautiful technique who can only squat 95lbs..at some point you've just gotta work hard, but there is a balance to be struck between the two things.

[@53Memati53]

But dont sacrifice form completely to try to impress others by deadlifting like a cat

[@Manskeeeee]

Can you comment on the slower adaptation of connective tissue and the tendency for lifters to develop tendinitis over time because of this? It seems like it'd be smart to "maintain" every few weeks or so and let your joints catch up to your muscles. Thoughts?

[@mattjackson2799]

Thats why deload weeks exist.Make sure you incorporate deload weeks,dont do excessive volume and youll be fine.Tendinitis is usually do to excessive volume and not taking deload weeks.

[@josielives2786]

Dude I’ve been enjoying the content!!! I had a question, is some of your equipment DIY? I saw your wooden farmer carry bars and they looked pretty bad ass. Wood you consider making diy tutorials on making them?

[@jordywilliams]

7:05 this feeling

[@muslimmontader2]

Is that tattoo saying "انكري" in arabic ?

[@Dmindthinker011]

Also, Jeff from athleanx like to recommend finishers at the end of exercises. Usually a serials of exercises from hard to easy as you hit failure or fatigue. I personally think you shouldn’t do a finisher and just put that effort into your accessory lifts after your main lift. Or if you don’t have much time, just use that for perhaps a addition set or another rep or 2 in your current set and call it a day

[@EnkiriElite]

I've never been a huge fan of that sort of thing either...it's essentially a series of "mechanical dropsets" but using relatively non-trackable metrics (which is his MO so no one should be surprised by it). I wouldn't go that route either..I would just do as you say: hit the accessories with more gusto OR hit the main exercise harder. You're already primed for it so you might as well. When you're in a time crunch like that that's where techniques like rest-pause really shine. Just yesterday I did a giant set on the close grip bench press using the rest-pause technique. I had approx..80% on the bar and I accumulated 35 reps in under 10 minutes. I'm gonna go out on a limb and say that's more productive than moving into easier and easier push-up variations.

[@RichM3000]

If you use fake plates for the starters, you need a finisher. 😂

[@Dmindthinker011]

Rich M more like you’ll need to start.

[@Dmindthinker011]

Enkiri Elite Fitness I would say so as well. And that a lot of stamina... Now I have seen him some other forms of finishers that looks interesting but you’ll must likely wouldn’t be able to them unless the let’s before wasn’t very hard or you are using Relatively light weights and what’s the point in them scenarios.

[@wezedwards234]

Roll your eyes at me if you like, but I'm currently finishing both of my upper days with a "finisher" of sorts. Curls to tricep extensions for a drop set on bench day, and a shoulder complex on ohp day. I know it's a little daft, but it's only on the stupid isolation shit at the end of the workout, and it's nice to chase a pump after all the heavy compounds.

[@danielchoy7030]

Hi Alec, was wondering what is the best way to increase training capacity?

[@3Runner95]

So when do I do the cable curls?

[@onezerotwofour184]

Progressive overload is cool and all (seriously I appreciate the good info) but how do I improve my hair density :(

[@87392v]

See AlphaDestiny's new QnA

[@LucasFortunato-c7f]

I watched some of your past videos where you say that you don’t give the same value to the sumo deadlift as you do to conventional and really wanted to know your vision on this whole topic, you should do a video about it or something. keep it up the good work bro

[@afterlife1897]

I think adding sets is the best way to overload.

[@alessandrocostacoutinho7745]

To a certain extent, adding too many sets can affect your recovery for other sessions though. Eg, too much deadlifts can affect your lower back for the next session if you’re doing it twice a week or even your squat session. Same goes for bench press and ohp etc.

[@afterlife1897]

@@alessandrocostacoutinho7745 Anecdotally i can say thats absolutely false. In my last week of the block i do 5 sets of deadlifts and i have no issues with that.

[@alessandrocostacoutinho7745]

Gigachad blocks of 5 are not too much lmao

[@alessandrocostacoutinho7745]

Gigachad blocks of 5 are pretty standard,.

[@afterlife1897]

@@alessandrocostacoutinho7745 ''Blocks of 5''? Thats 5 sets of X of the last week before the deload and i do a second deadlift variation with the same amount of sets, no issues with recovery.

[@pyophyo8901]

Alec, what's your take on people who do bodyweight squats and don't go all the way down (ATG)?

[@87392v]

Pyophyo, what do you think of them?

[@tejasdubey2161]

More weight, more reps , more Instensity more fuckin muscle and strength

[@zachnunya8749]

Intro had me thinking “Is my ...pretty boy swag”

[@commonsensenotsocommon840]

I am doing Mike Otren 70 percent effort. Decrease effort increase juice. It seems easier😉

[@elguitarTom]

What is the main reason you train? Your true inspiration?

[@carnagemaximum2959]

Damn bro it feels good to know I'm doing most of these already, means I'm on the right track lol.. Question tho Alec, would it make sense to incorporate these tools in an exercise you're stalling at, for example I already feel like I'm stalling on my OHP, so I've been doing burnout sets after my 5x5 or even reducing the amount of time between sets, all while still being able to add more weight without any issues to my deadlift, would this hinder my progress at all?

[@landerhendrickx3522]

I think you shouldn’t use two ways of progressive overload at the same time but you can. Maybe switch up the rep scheme if your level stagnates in a compound movement.

[@thebarbelllifestyle1478]

I prefer eccentric reps on my curls with brad castleberry's plates, but thanks though. It's a shame you're not thinking about training from an athletic approach, alec.

[@JonathanDLynch]

I am weary that same shirt while I watch this!!!

[@techgeek.123]

I've been doing pressups with a backpack (20-25kg) or so, (loaded with the weightpieces inside a weight vest). I've heard people say that using a backpack/ putting weight on your upper back when doing pushups can reduce shoulder retraction which is dangerous? Your thoughts? ( I don't have a gym membership so im doing weighted pushups instead of bench)

[@common_undead]

It does interfere with the shoulder mechanics a little, because you can’t fully retract and protract the shoulder blades. It isn’t dangerous tho.

[@armandoruiz6224]

Yo. Anybody hungry? I got the whole menu right here, minus the chicken of course. Check it out, we got singles, doubles, bacon doubles, double bacons with a little bit of meat on it, frosties, some chili cheese right here. I wouldn't touch that though, I tasted it on the way here. I ain't gonna lie, I ate the chili cheese. That's why I said don't taste it. But who wants some other stuff?

[@scottmarazoff8961]

You got any left?

[@armandoruiz6224]

@@scottmarazoff8961 yes I do, my dude

[@techgeek.123]

If I benched 145 for 15 and then next workout i bench 147 for 14, did I progressively overload or not?! Cause this thing of adding weight but losing a rep has been happening a lot to me man.

[@thetodbod]

145x15=2175 147x14=2058 No you did not progressively overload because the workload on the set decreased.

[@zachnunya8749]

Check out Steve Shaw from massive iron’s rep goal system.

[@tejasdubey2161]

Damnn my dude strong asf , u should be a ufc fighter , u can win all

[@randyle4520]

Do you do any meets ?

[@EnkiriElite]

I haven't in the last couple years

[@radu2173]

every time when i try training hardcore i end up after 2 weeks in massive pain ( and i am not even adding infinite kg to exercises) and after this i am watching greg and you yelling that i need to train harder, what the hell?

[@30fpskiks5]

Then train less harder then last time?

[@Isaiah_McIntosh]

So a few possible things. Firstly, you might be being a pussy. Secondly, you might be starting off your training cycle too heavy or messing up your autoregulation. You want to tease out gains gradually and that means you want to start the training cycle wisely. If you watch a lot of alec's stuff or bugenhagen's stuff you realize the first days of their cycle is relatively easy and they have a really good grasp of autoregulation. Such as when alec knows he can increase his weight on an exercise but knows ok I'll keep that as a tentative max and come back to it later. Or bugenhagen with knowing when to switch exercise. Greg tries to work around this by the somewhat arbitrary 10% rule in the place of true auto regulation, which looking at his actual training videos he tends to rely on like basically every other super trained guy on youtube. Thirdly, you might want to look at your general health markers and lifestyle factors which may be impacting your recovery. Also your exercise selection might be really shit. Consistently burning out after 2 weeks in any given training block means you're doing something really moronic but I'm assuming that was hyperbole.

[@radu2173]

i m on a deficit r n , i am training using Greg s book, if i follow 1:1 perfectly that training i am okeish with recovery but now i am training home and in my mind(with these few exercises that i do) i train like many sets to death but still i dont consider normal to feel like this after 7 sets of some exercise with 3 all out , guys is it too much 6 days a week to train in this case? i want to train harder but my body doesnt let me , should i get a rest after 3 days of push pull legs? like should i do 5 days/ week of training ? i am home now with covid and i dont want to have a moronic workout , sorry for my english i am really bad at it

[@radu2173]

oh i also use less weight in some exercises(because i am home and i dont have all equipaments and stuff) and i control the weight like .. 1 of my sets is 55-65 sec long , and i do more of drop sets, maybe i have too much volume or so ?

[@radu2173]

@@popcornto6032 i ll try PPL pause so i ll train 5 days a week this must be a nice experiment, i am 75% sure that this will work, ty

[@croceaMors1]

HARDER THAN LAST TIME i dont know what doctor said that but it was definitely one of them🤔😂😂

[@alexblejdea7233]

4 dislikes, probably Jeff and the bodyguards.

[@anontraining5106]

I love your channel man! you should make a Patreon if you don't already have one :)

[@redphantom5197]

If you wanna make progress in the gym just follow Alec`s free weighted chin-ups and weighted dips program.

[@Leonidas-eu9bb]

wich of those methods do you think is the hardest to progress on?

[@EnkiriElite]

After you've been training for a short while it's weight to the bar. That's why people like Jeff Cavaliere give up on that aspect so quickly and never actually become strong.

[@Leonidas-eu9bb]

@@EnkiriElite i think so too. just doing more work/density is what most people can do. But it's the max intensity attempts what makes the difference. So i would say progression in absolute weight is the hardest but most rewarding. The psycholigical factor is so important here. much more than the physical. We don't make a lift because they don't have the focus, motivation and belief. Any doubt and it's over.

[@53Memati53]

@@EnkiriElite you forgot to include fake weights so you get stronger that way

[@TobyKBTY]

The fact that we need simple, straighforward progressive overload guideline videos like these every so often is testament to how much nonsensical BS is out there online.

[@blackphoenix8932]

Progressive overload doesn't mean *"training harder than last time"* it just means incrementally progressing resistance as you adapt. When I ran a 5x5 routine as a novice, squatting 320lbs was no more difficult than squatting 220lbs had been several months earlier.

[@EnkiriElite]

Well, for me squatting 500lbs was harder than squatting 300lbs.

[@blackphoenix8932]

@@EnkiriElite & I'm sure squatting 300 lbs when your max was 250 lbs would've been harder than squatting 500 lbs is now. It's all relative.

[@EnkiriElite]

@@blackphoenix8932 of course it's relative, but that doesn't make the higher absolute numbers less difficult than the lower absolute numbers...it just makes them doable. You can't watch a novice or an intermediate hit a "max" squat and tell me that's just as hard as an elite athlete doing it. It's not. The stressors, both psychological and physical, are on completely different ends of the spectrum. Regardless of any of that, however, I discussed a lot more in this video than simply the concept of adding more weight to the bar.

[@blackphoenix8932]

@@EnkiriElite I don't know about that, have you not seen Ray Williams squatting world record weights like a broomstick? The point I was making is that more progress doesn't necessarily facilitate the need for "harder" training, it just requires more time between PR attempts as you draw closer to your genetic limitations. That's why as a general rule, the more advanced a program is, the longer training cycles are.

[@curlean-x4443]

"The weights don't get any lighter. You just get stronger." (There more to it than just that but I would tend to agree). Therein lies my gripe with "harder than last time." When you were doing your 5x5, 320 on one week was the same relative intensity as the time you did 220 for 5x5. Which means you didn't actually even increase the load : the _internal_ load placed on the individual as experienced by the body (which is affected by the external load that comprises the sets, reps, load etc.). Linear progression is not actually progressive overload after a certain point because it's just trying to force one to demonstrate existing adaptations without increasing the load (i.e. volume). This is why in a program like Starting Strength, doing 3x5 3x a week will stall hard earlier than expected for most people. When that kind of thing happens, telling people to go "harder" just doesn't cut it. The person who coined the term "harder than last time" would just scoff and dismiss any attempts to fine tune variables such as set intensity (how close to failure) in order to be able to do more sets per week and accumulate necessary stress to drive adaptations as "RPE this RIR that who cares about this science you won't train hard like that; just go HARDER." And you're like wtf bro what does it mean? "HARDER!!!!!" There is so much nuance (as you get more advanced obviously) that would be helpful to consider if most of us want to get better at something that dismissing the entire field of exercise science dedicated to maximizing our adaptations as "science this science that just go harder." (The person who says "harder" directs this even at advanced individuals saying that failure training and pushing oneself to the absolute limit and above everytime is even more essential for advanced people which is the opposite unless one's training consists entirely of relatively high rep isolation/machine stuff. And exercise selection and goals are another level of nuance that "harder" unnecessarily obscures).

[@binoyjohn5827]

Also....even adding 50 grams to the bar is progressive overload

[@mattjackson2799]

3:40 looking juicy!

[@masterzaff1]

7.19..😂😂😂😂😂😂😂😂😂😂😂👍

[@raby760]

Jeff CavaLIEre disliked this video.

[@PendlayRoe]

1

[@antreasAnimations]

Hey alec, just some constructive critisicm. Your content is amazing but your thumbnails look really shitty man, like completely unprofessional, maybe remove the outliners from the texts, generally outliners look really bad, try to make the texts biggerr, and don't include more than 1 image in the thumbnail unless it's intersected with the other image in a nice visual way. You could maybe pay for someone to come up with a thumbnail formula for you or sth.

[@seething1361]

No gym for your face