silveraw
Level 9 Valued Member
When to Use Specific Progressive Overload Strategies
A previous study found that progressing load lifted or reps led to similar increases in strength and muscle size. A new study made the same comparison, but did they find the same results? This article discusses the new study and when to use specific progressive overload strategies.
www.strongerbyscience.com
Came across a good article on how to pick a method for progressive overload. They look at a couple studies comparing 1RM gains between progressing volume and progressing load.
One of the big standouts to me was that there was no real short term difference between volume and load progression. So you have a lot of options on planning your next cycle depending on what your life is looking like during that next block.
The TL;DR for me was Pick a progression, stick with it for a while. Then start mixing it together a bit. But above all don't try to use every tool in the toolbox all at once.
In the base building for strength thread someone brought up a volume/intensity based program that has a pretty simple and ingenious method of progression that combines these two progressions pretty well. Instead of the simple double progression that we all know and love, it runs the lifts on two separate progression models. Your Monday squats progress volume and your Friday squats progress loads. So instead of working up to 5x5 and adding weight, you are working Monday starting at something like 12/3 and working up to 8/5 while Friday starts at 60%1RM AMRAP and works up to 90% AMRAP uncoupled from Mondays progression.
Anyways, good article, hope you find it as useful as I did.