Progressive Overload

[@ComeOnPeopleThink]

Whoever starts building muscle with the knowledge that Doug is passing along will be so far ahead of everyone who didn't...

[@totallyraw1313]

@@rockon8174 Are you Scott Morrison? 😂

[@reyreyes6126]

this is the best channel for body building because it is scientific

[@SmartTraining365Biomechanics]

Thank you very much for your support Rey

[@MassGainingGuy]

Doug and Moe...The Dynamic Duo!

[@JohnJohnson-hl4fv]

I can do a 1000 pound curl with a spotter and a block and tackle pulley.

[@SmartTraining365Biomechanics]

👌

[@richbrake9910]

Not sure what you're talking about, but maybe you should focus on physical conditioning and/or building muscle.

[@michaelmaguire2162]

I have suspected this for a long time its been great to have my suspicions validated, still enjoying the joint pain free workouts and def seeing physical improvement...

[@patriknn1]

I believe a lot of people will take this the wrong way. Of course there has to be a balance between using good exersices, perfecting the form, progressing in reps and total volume, AND progressing in strenght.

[@james197091]

I'm currently in lockdown, so training with limited home made equipment in my garage, i have gotten actual growth on my side deltoids by tying a few bricks together with wire, attaching a wrist strap to the wire with a hook and lying on my side on an angle , and doing sets of side raises with no rest between left and right sides and to failure for about 6 to 8 sets, muscles are fried by the end....so it shows you can use primitive equipment anywhere and get results if you get creative

[@SmartTraining365Biomechanics]

Absolutely

[@sg7443]

Rest between sets and go even harder!!

[@james197091]

@@sg7443 45 secs rest i find is enough to keep up intensity rather than long rests....good for additional fat burning too

[@sg7443]

@@james197091 It's ok if you like it, but it's not the most optimal way to build muscle.

[@james197091]

@@sg7443 It's what Vince Gironda taught his students and what Steve Reeves did, but agin, it's all part of a periodized plan, it's to be done for a month or two, then go back to a bit more rest, but no more than 2 mins....the muscle adapts too easily.....also currently i'm using resistance bands for the majority as gyms here are closed, so with bands it has to be low rest, and slow negatives, for tension and contraction.Bands not as good obviously, but at least they stop atrophy and help maintain muscle in the absence of free weights and cables.

[@Rick-se5qm]

The Physics of Fitness book arrived today. It replaces the pdf that was lost during a HD crash. More and better pictures, compared to the pdf, is a big plus. Thanks!

[@SmartTraining365Biomechanics]

Fantastic, glad you liked it

[@patkob2180]

Its the bible of working out

[@bishopaz]

So true. Been there done that

[@davidjackson8821]

I really appreciate you 2 on sharing these nuggets of knowledge!

[@SmartTraining365Biomechanics]

Thank you for the support

[@mikaellingehag9177]

So wisly thank you it is importent to train in long term goal because it is nice to feel good even When you get older Sincerly mikki lingon

[@SmartTraining365Biomechanics]

Thank you Mikael

[@octavianandron9418]

Hi Sir. I found your channel few days ago and it is very interesting. You really are someone that knows his stuff. I have some questions for you: why do you consider progressive overload from the perspective of only adding weights? It's clearly for everyone you can't add weight for ever. Progressive overload may mean only a rep more than you did last time or last weeks, or 5 seconds less rest than last week, right? So of course you don't add weight every week, month, unless you are a newbie and you can do it, but training a little bit intense over time from week to week or from month to month I think it s a must. How can you progress if you are advanced or intermediate if you train the same for weeks, months, and years, same intensity, same volume, same exercise? It doesn't make any logical sense neither scientific supported. Cause basically that is what you are saying here, you don't need progressive overload to build muscle , are you sure? Or do you associate this progress only in termsof adding weight? If that so, I am curious how you recommend to train for the intermediate and advance lifters, as long as they keep the same pace, they don't overload etc

[@SmartTraining365Biomechanics]

Great question, we will bring it up in the upcoming videos. This is the type of interaction and question that I really like, mutual respect, educational so everyone can benefit, this is what this channel is about 🤝

[@octavianandron9418]

Thanks. I am a follower. Keep up the good work. Cheers!

[@detroitmadman8406]

I like it, thanks! I was wondering about this.

[@SmartTraining365Biomechanics]

Awesome! Thank you

[@charlesdowling7789]

same here

[@richbrake9910]

Exactly!! I was strongest in most movements at age 28, but had the most muscle in my early 50s. So then why are most Mr. Olympias under 40? Answer: You're not going to get the same level of physical improvement with steroids in your 50s. Furthermore, everyone's prime is going to be a different age. Mine just happen to come at an advanced age. Most of your strength comes from the tendons. Once the tendons reach their potential, there is still room for some muscle growth.

[@1960taylor]

Great info as usual.

[@SmartTraining365Biomechanics]

Thank you

[@joelbennett1246]

You two are saving me a lot of injuries I appreciate the uploads 10/10 Thank-You! 🙌🙌

[@SmartTraining365Biomechanics]

Great to hear that our videos are helping& thanks for the support 💪🏻

[@pkradgreek]

I always liked focusing on increasing volume density rather than progressive overload for bodybuilding.

[@mikaellingehag9177]

I am looking forward to The book have order it Sincerly mikki lingon

[@saschahennig4941]

i go to a higher weight everytime i am not challenged anymore in my 5-7 rep range(5-10 sets). sometimes it means that the new weight forces me to start with 3 reps, but that is okay for me because i do more sets than. my goal is to come to atleast 25 repetitions over all with the new weight. than adding more sets, than increasing reps and lower sets until i go up with sets again after hitting the 6-7 rep range. my body is adapting to that pretty well. thank you alot guys, you helped me get to a point of knowledge in my training that im having more fun and more outcome.

[@SmartTraining365Biomechanics]

That's great to hear, keep it up 💪🏻

[@billbergmann7840]

Hi moe I do decline db skullcrushers and have had elbow pain ever since what should i do? my gym does not have a freemotion machine.

[@richbrake9910]

The decline angle should be very small. The angle of decent should only be 25-30%. A steeper angle is only going to cause elbow pain and have less effect on your triceps. If you are still experiencing elbow pain, try doing them the same way on a flat bench. This will give you 80% of the effectiveness without the elbow pain.

[@lazur1]

What year did Doug meet Sergio?

[@gregz1235]

My question still remains if volumes is the answer, what's the goal? To continue to just add add sets? Is the goal someday to do 50 sets in a workout? 100?

[@rocketeightyseven1823]

Just add reps to increase time under tension. If you do 3 x 12 one week...next time...try 3 x 13.....then 3 x 14. You can also slow the tempo down, pause sets, etc. I incorporate 1 minute sets...or 90 second sets...and I'm not even counting reps...just the seconds. Your body will respond..to the trauma placed on it...not the weight necessarily...just the trauma that was caused.

[@rocketeightyseven1823]

Doug has also said in past interviews...that he only does 10 sets per body part. He says that if he can't destroy the muscle in 10 sets..he's not doing something correctly. You don't have to 50 sets in a workout. Old School bodybuilders only did 3 sets per body part...3 times per week=9 working sets per body part...such as Steve Reeves and Leroy Colbert...who upped his sets as he got more advanced..but even Leroy only did 6 sets per body part...3 times per week=18 sets per body part. Leroy was the first to have 21" arms..drug free. The dude was a tank!

[@arc0006]

Eventually you have to get stronger. It's a balancing act between volume and intensity.

[@arc0006]

@@toneijkoop What exactly do you mean by that?

[@gregz1235]

@@rocketeightyseven1823 I've heard him say that 15 per workout could be used

[@reyreyes6126]

missing Doug...with his common sense advice versus ego lifting

[@1922johnboy]

Algorithms

[@blackgoatmetal]

But, but... You can be bigger only when you become stronger! If you stuck at 100lbs bench press and try to train to failure or add volume, you won't look like another man who exercises with 150lbs!

[@SmartTraining365Biomechanics]

@blackgoatmetal there are many people who are not big but can lift heavier weights than people who are more muscular than them. Lifting the heaviest weight is a different goal than hypertrophy, one requires sets of 20 to let's say 8, the other is sets of 4 to even 1 rep. Other factors are involved as well like, muscle stimulation, time under tensions, frequency, volume, recovery, nutrition ...

[@blackgoatmetal]

@@SmartTraining365Biomechanics yes I know, but my example illustrates a situation when one lifter hits a plateau on a really small weight, but the other stuck on a more heavy weight. The potential of the first lifter is quite small, comparing to the other. As for me, I stuck on 175lbs in bench for 3 sets of 6 reps and can't progress for about a couple of months. This doesn't mean I can't build muscle because I still progress in Flyes, but my potential is smaller than in those athletes who bench 200lbs. They look also bigger.

[@JohnJohnson-hl4fv]

Hey, Doug at 31 you had a better body than Arnold Schwarzenegger ever did.

[@SmartTraining365Biomechanics]

🙏

[@fourftr]

@John Johnson Plus Doug comes across with a down to earth approach where Arnold lost my respect when he gave us his views on this vaccine debate when he said screw your freedoms get vaccinated. The USA gave him the freedom and opportunity to make his fortunes. If it wasn’t for the opportunity this country gave him nobody would of heard of him. As a person he couldn’t hold Doug’s jock strap.