Weider´s training principles: The progressive overload principle
Who´s Joe Weider?
- Progressive Overload
- The Set System
- Isolation
- The muscle confusion principle
- Muscle Priority
- Pyramid Training
- Split-System
- Circulation
- Supersets
- Compound Sets
- Holistic Training
- Cycle Training
- Iso-Tension
- Cheating
- Tri-Sets
- Giant Sets
- Pre-Exhaustion
- The Rest-Pause Principle
- Peak Contraction
- Continuous Tension
- Retro-Gravity
- Intensive Reps
- Double-Split
- Triple-Split
- Partial Reps
- Burns Training
- Quality
- Descending Sets
- Instinctive
- Staggered Sets
- Superspeed
The progressive overload principle
Applying the principle
We must change to the least one of the variables involved in the workout:
- Lifting more weight,
- performing more sets/reps,
- increasing training frequency, and/or
- decrease your rest periods between sets.
Lifting more weight
Most pro bodybuilders speak wonders and encourage you to lift heavy, and so do I, but in due time. The word “heavy” means “difficult to lift or move” and this is a different weight to each person. Whatever is difficult to lift today for you, it will be easier to lift next month.
How do we lift heavier safely and effectively?
According to the Progressive Overload Principle, no matter what range of reps you work with, you should try to add some weight to the equation every week.
E.g. You perform 4 exercises on Mondays targeting a specific muscle group. The first day goes like this:
- Exercise #1: 50 pounds
- Exercise #2: 50 pounds
- Exercise #3: 50 pounds
- Exercise #4: 50 pounds
Next Monday you try:
- Exercise #1: 55 pounds
- Exercise #2: 50 pounds
- Exercise #3: 55 pounds
- Exercise #4: 50 pounds
The third Monday:
- Exercise #1: 55 pounds
- Exercise #2: 55 pounds
- Exercise #3: 55 pounds
- Exercise #4: 55 pounds
The fourth Monday:
- Exercise #1: 60 pounds
- Exercise #2: 55 pounds
- Exercise #3: 60 pounds
- Exercise #4: 55 pounds
As you see, you´re progressively adding more weight to each session, assuring continuous progress. Do not try to make big jumps, because you risk an injury.
Performing more sets/reps
You perform 5 sets, 12 reps with 50 pounds. That´s 50x12x5 = 3000
Pretty nice progress, isn´t it? In a single exercise.
Increasing training frequency
Manipulating frequency while regulating volume is another way of progress.
If you were to train, for example, your legs once per week, that´s 52 times per year. If you were to train your legs twice per week you would have 104 times per year. Don´t forget that it´s not only to double the frequency but to adjust the volume. How do we do that?
| Frequency | Monday | Tuesday | Wednesday | Thursday | Friday | Total Sets |
| 1 x per week | Leg (16 sets) | 16 | ||||
| 2 x per week | Leg (8 sets) | Leg (8 sets) | 16 |
The total volume is the same at the end of the week but the number of stimuli per week is different.
Several factors must be considered: available days per week, time available each day, personal stress levels, etc.
Decrease your rest periods between sets
This is the most tricky variable to play with. Rest time between sets. The best amount of rest between sets depends on what specific goal you’re training for. So, if you change your rest time drastically, you could totally miss your goal.
- To get stronger, the rest period is 3 to 5 minutes between sets.
- To get bigger, the rest period is 1 to 2 minutes between sets.
- To increase muscular endurance, the rest period is 45 seconds to 2 minutes between sets.
With these ranges in mind, you can vary rest periods between sets, as long as you keep your resting in the right range for your goal. Meaning, if your goal is to get stronger, you shouldn´t rest for less than 3 minutes. If your goal is to get bigger, don´t go for less than 2 minutes.
Conclusion
The Progressive Overload Principle is a basic, easy, yet effective way to constantly progress to a greater physique. It allows you to experiment with different training variables such as weight, set, reps, and rest time, and see which ones work best for you.
You will need some time (we are talking about several months) to be able to test everything that this principle has to offer you. For no means I say this to discourage you, on the contrary, I´m trying to tell you that this principle opens you to a universe of opportunities ahead.
It’s up to you to challenge yourself in each training session and go one step further, one repetition further, one set further … Well, you get the idea.
If you think that I have left something behind, or you want a further explanation, let me know in the comments.
I actually remember him and all the Weider products by him back in the day. My ex won Mr. California once and was a big advocate of body building.
Wow! You always surprise me, Jolie 😃 I’d bet you had to do a lot of sacrifices to help and support your ex back in the day. There should be prizes for bodybuilder’s family and friends, not just for the competitors, right? 😉
Big hugs!
Actually, he did that some time after we split up. He had been an alcoholic, teaching our girls how to pour a mug of beer without a head and up until then refused to acknowledge he had a problem. After the split, he realized he had to do something, so he redirected his focus. It’s too bad it took our split and that of his next marriage for him do do something. Now, he rides his bike all over the world as well. I’m happy he finally took care of himself.
So sad he needed a divorce to realize he had to change. He lost a great woman!
Now, if you´re happy, it´s all that matters ;)
Big hugs!
I’m happy. Got a great guy now.
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