Principles of Weight Training: Progressive Overload (How To MAXIMIZE Your Progress!)

[@FitLabb]

This is a VERY thorough & solid explanation of how to use progressive overload in a periodized plan to get great results in a safe & structured way. It may not be as sexy as some “influencer’s” silly programs being sold, but this stuff ACTUALLY WORKS!!! 💪

[@EnkiriElite]

Thanks brother. I know someone like you doesn't need this video! So I really appreciate you taking the time to hear the (long) message here and leave this comment as well.

[@FitLabb]

@@EnkiriElite My pleasure bro, I always enjoy hearing your perspectives on training methodologies. Even with 20+ years experience as a fitness professional, I believe we can always find something new & interesting to learn from listening to each other.

[@mattc4266]

Ryan humiston destroyed

[@geoffreyverityschofieldsbu973]

@@FitLabb Do you always only ever leave unctuous comments? We all know you are trying to get your name known by commenting on every damn YT fitness video in existence but sheesh! Can you at least vary your degree of unctuousness?

[@Roflmao30000]

It’s such a dam shame that such golden quality information like this on proper programming only is getting ~2k views. Alec is teaching us to be the tortoise, but most people are impatient and want to be the hare. Hypertrophy gains FAST to look like cbum, get the girl, etc. Strength increases to 2 plate bench, etc NOW. Very unfortunate that programming education is not sexy and not driving views. The thought of putting in 6 months to years of work to safely achieve the goal drives people away, then they go look at other channels for other flashy quick fixes, promises, or gimmicks only to spin their wheels and go nowhere. I just want to say thanks. The timing of this video saved me a trip to snap city (again). I kept on linear progression 5 pounds every workout 3x/wk to increase my lifts as fast as possible, and almost snapped my low back had i not seen this video on how to use strategies like double progression of weight then volume, and deloads with waves. Took me a few days & multiple times watching this video over the weekend and today to finally learn these things, but i got it now. Patience truly is the name of the game in this fitness endeavor as most people will lift in their teens and 20s then tell tales of how they don’t lift anymore cause they snapped their shit up in their youth.

[@EnkiriElite]

You are right, this video has the lowest view count of anything I have released in the last several months lol. I'm not worried about it, but it is unfortunate that the truly informative stuff really doesn't have a market here on YT fitness. Makes me a little bit sad, however, several thousand views still means that several thousand people have had the opportunity to use this information to help them on their training journeys and that's all that really matters! Yourself included. I'm glad you found the video helpful man. Good luck with your training.

[@joelbennett1987]

Thanks for all the info Was figuring out how to add variation into my squats without changing things too much and losing track, this is great 👍

[@herliftdiary]

I'm just happy to learn that my current program is doing a good job at all of this! Thank you for breaking down all the principles.

[@EnkiriElite]

Glad it was helpful!

[@whitefang9758]

Very familiar with the fundamentals by now, still looking forward to this series!

[@EnkiriElite]

Thanks brother. Enjoy!

[@omegamoonspell]

Just the video I needed. Been lifting for a while, started as a 127lb skeleton and I’m 176 at 42 y/o now. Been kinda hard to keep gaining strength since I became a dad 7 months ago. I guess it’s time to get to the fundamentals again

[@AwesomeCo1]

Insane amount of quality info here, thanks so much

[@istuff4137]

Some deep info here... gonna have to watch it at least once more 👍

[@cjparkeffaking4551]

Blessed with a long vid from Alec... Yay 😁

[@saiamaan2320]

Sincerely, thank you for all info you have taken the time to give over the years.

[@EnkiriElite]

I hope it helps ya bro

[@jamesoconnor802]

Hi mate! Great video, thank you. Just recently found your channel and I am very pleased that I have. Great no bullshit advice that works. Recently found pavel/strongfirst/dan John stuff aswell and you all are singing from the same hymn sheet. At the moment I can only train twice a week using full body. I've picked Front squats/pull/incline bench/military press/RDL/pull ups. Would the above work fine training these lifts 2 x per week?

[@curlean-x4443]

The template reminds me of the emphasis you put on the “slowly” in your weighted dip and pull-up template. Slow and steady is always better than the peaks and valleys that end up nowhere.

[@naufrago7676]

Heey Alec, I love your content! Please tell me some good exercises to build my rear delts with free weights

[@whollybasil]

Thanks for the FREE great material. Will apply to my next strength cycle.

[@nomadicstrength]

Thanks Alec!

[@EnkiriElite]

Hope it helps ya man

[@binyaming7921]

Hey, do you have any tips on managing progressive overload as an athlete training another sport? For example, I train jiu jitsu, and as it is a technical sport, you need to train at a very high frequency in order to build technical proficiency. Which means that there isn't always a lot left in the tank for strength training. In my case, when I tried a simple linear progression I stalled out a lot faster than I would have liked. Do you have any advice on how to structure a program when your energy is spread thin? Or if, even worse, you don't always know how hard you will train on any given day, making it hard to meet expectations you programmed. Any advice is appreciated!

[@EnkiriElite]

Recovery is going to be paramount, for starters. You need to ensure thst you are consistently eating sufficient protein, carbohydrates, and total calories to make up for the large amount of expenditure. You need to ensure you are getting adequate sleep to allow the body to recover, and you need to ensure you are consistently well hydrated. This stuff all sounds very simple, because it is, but doing it every now and again (rather than executing it consistently) is where most people fail. Get this aspect right and you'll almost certainly notice a big difference right off the bat. After that is squared away just autoregulate your training. That way the weights match your level of physical preparedness on any given day. kzbin.info/www/bejne/np6tiItmh8uJfpI

[@binyaming7921]

@@EnkiriElite thanks for the response! Is autoregulation valid for a beginner (less than a year of strength training)?

[@EnkiriElite]

@@binyaming7921 it's not ideal that early in the game, imo, but if you are not able to make linear progressions work due to sport training then it'd better than the alternative...which is to not get stronger at all.

[@ontheballcity71]

I struggle with this with my climbing training. I always end up thinkin: Woohoo! Climbing! And I go flat out until the gym shuts. I am 50 years old, so the approach is clearly sub-optimal.

[@laislindsay5310]

Great info! Thanks!

[@EnkiriElite]

Hope it helps ya man.

[@PNN_ParodyNewsNetwork]

Better than that Athlean-X dude for sure hehe, good video bro!

[@EnkiriElite]

Thanks broski. Thanks for taking the time to comment!

[@hasanc1526]

Do you have any ideas for accessories if I don't have any machines?

[@MD-ol4pe]

Mid gym session algo 💪

[@sebastiansegovia1415]

Put your phone down pussy. :P

[@EnkiriElite]

I appreciate the continued support man

[@RDbodybuildingreardelt]

Bit off topic but I rewatched one of your old videos where you mentioned playing hockey, do you still play? If so are you any good? 😁

[@sonicwave32]

Do you recommend a wave progression like in this video over something like double progression where you don't back down but just keep slowly adding reps and weight?

[@EnkiriElite]

Double progressions are fun, but I find that waving like this is more practical. It just seems to keep the ball rolling for a linger period of time in more cases (in my anecdotal experience of course).

[@sonicwave32]

@@EnkiriElite Yeah I'm currently running something similar to double progression but might consider switching to waves on my big lifts, seems like it could introduce a bit more variety than grinding out the same load week after week to try to slowly push to the top of the rep range.

[@cjparkeffaking4551]

So I found out I can watch your vids on my wife's account on our TV. enjoy the gains of likes!

[@TJ-bs6qz]

[@ic3main]

Yo this mf goated💯 level up!

[@adamsadler4756]

Hey Alec, not related to the video but I have a question I hope you could answer. For the past few weeks I've been having forearm pain. When my hand is supinated - on the same side as my pinky finger, 1/3 of the way down my forearm from my hand is where the pain is. It gets aggravated doing OHP, squats and curls and then the pain lasts for hours, only mild pain. Do you think this is likely to be tendonitis? If so would I just need to slowly strengthen the tendons in the forearms with wrist curls or reverse wrist curls?

[@ashishb.gulaguli8255]

Check out Natural Hypertrophy tendonitis video

[@adamsadler4756]

@@ashishb.gulaguli8255 I still don't know if tendinitis is actually what I have

[@ashishb.gulaguli8255]

@@adamsadler4756 well the symptoms seem similar to my elbow tendonitis issue

[@Finvarra]

nice

[@Derwynn]

Do you honestly think theirs benefit to 1rm training? A lot of natural KZbinrs have mixed opinions, it’s quite annoying because some say don’t powerlift don’t lift heavy loads what’s your take on this?

[@EnkiriElite]

Well there's quite a large difference between "1rm training" and generalized training with heavy weights. That is a distinction that needs to be acknowledged and understood before the answer here will be meaningful. In terms of 1rm training, it's goal dependent. No one ever needs to train to maximize their 1 rm unless that is something they specifically WANT to do. You can build all the strength (true strength) and muscle thst you are ever going to build without ever touching a 1 rep max in your life. But you cannot maximize your ability to hit max effort singles without incorporating practice at max effort singles. Most casual lifters don't actually care about maximizing their 1rm. They just want to build strength and muscle. Therefore, most casual lifters just need to put in some heavy-ish work (3-5 rep range tops) in intelligently programmed cycles to build general strength. Then add in more volume for the hypetrophy. But theu don't NEED to ever approach a true max weight.

[@Vitaly3548]

Algo

[@EnkiriElite]

I appreciate ya mayne

[@neversate]

Are high socks necessary for deadlifts for avoiding shin bleeding?

[@EnkiriElite]

they can certainly help lol

[@neversate]

@@EnkiriElite Do you personally use them while deadlifting alec?

[@EnkiriElite]

@@neversate sometimes

[@neversate]

@@EnkiriElite acknowledged

[@sebastiansegovia1415]

They're ratchet.

[@AngryAyrab]

Wait this is free?

[@EnkiriElite]

It was not published by mistake lol.

[@AngryAyrab]

@@EnkiriElite GOAT

[@comically_large_chungus]

algorithm

[@mattc4266]

Ryan humiston destroyed

[@EnkiriElite]

Lol

[@geoffreyverityschofieldsbu973]

Alex WTF is that at 3:40 ? You are only swing the weight up, it's not a snatch.

[@EnkiriElite]

Considering it's a 1 arm swing and not a snatch....that is precisely the point.

[@geoffreyverityschofieldsbu973]

@@EnkiriElite Cool. Kudos for coming up with an exercise that doesn't give you the benefits of either training for strength or explosiveness.

[@EnkiriElite]

@@geoffreyverityschofieldsbu973 its an old time strongman exercise. I didn't come up with anything. Kudos for not having any knowledge about strength training 👏

[@joshuanbixbee2948]

first

[@EnkiriElite]

Haha cheater!

[@mattwilliams1479]

Nice vid Alec...but remember u cud just do what Greg did n smash loads gear ...enter tested comps but know you'll get away wiv it cos ur 5 foot 4 n look tiny..n have a hairline that goes back further than the bible