Progression doesn’t have to be complicated. It can be as simple as adding 1 rep to each set from the previous week. Even if I bench 185lbs for X amount of repetitions the previous week, all I would have to do is lift one more rep to progress.
If I did that every single week it would compound, and in a month I would be benching the same amount of weight for 4 more reps. Hypertrophy (building muscle) occurs anywhere from 5-30 reps. So eventually I will want to increase the weight on the bar, but lifting heavier weight for repetition is very effective for changing your body.
*This is a little bit of a simplification. The more advanced you get, the less realistic this is. But for most people who are following this channel, you simply need to start pushing yourself more week over week.
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