Progressive overload means increasing demand over time.
Ways to progress:
- more weight
- more reps
- more sets
- better form / bigger range of motion
Simple system:
- pick a rep range (e.g., 6â10)
- once you hit the top reps with clean form â add a small amount of weight
Key point:
Quality beats ego. Slow progress is still progress.
If you stall for weeks:
Check recovery (sleep, protein, calories, stress).
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