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    Registered User scottie2shottie's Avatar
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    Question regarding progressive overload

    I've been wondering this for a while but never really know how to word it for a google search.
    Basically what I want to know is, if for example I squatted 80kg for 5 reps on my last leg session, would I try to then squat 82.5kg (just example weight) before I squat 80kg again?
    Or do I squat the same weight as my last session and then if I'm feeling like I can handle more, then increase the weight?
    I hope this made sense.
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    Registered User Ghawk21's Avatar
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    Depends on the program and progression scheme. You could either bump the weight up to 82.5 or go for 6 reps across the sets next time. Both would be progressive overload.
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    Registered User safcpaul's Avatar
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    You would increase the weight and try and hit all the reps. Say that you did 3x5 @ 80kg you would try 82.5kg next time and try and hit 3x5 again. If you followed say stronglifts for example you'd keep increasing weight and then when you fail that weight 3 times in a row , you would deload the weight by 10 percent and work your way back up. You can also get small plates and increase weight in smaller amounts if you wanted
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    Registered User scottie2shottie's Avatar
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    Originally Posted by safcpaul View Post
    You would increase the weight and try and hit all the reps. Say that you did 3x5 @ 80kg you would try 82.5kg next time and try and hit 3x5 again. If you followed say stronglifts for example you'd keep increasing weight and then when you fail that weight 3 times in a row , you would deload the weight by 10 percent and work your way back up. You can also get small plates and increase weight in smaller amounts if you wanted
    Thanks for the response. What if I upped the weight but only got say 3 or 4 reps out, would I reduce the weight for the next set to get 5 reps out?
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    This is one reason why we often recommend that people follow a well known program like Fierce 5 or Stronglifts - because this kind of thing is planned for you.

    If you want to know for the sake of interest, you can look at Mike Tuchsherer's RPE charts for example - it calculates an estimated 1 rep maximum for any given rep number and effort level (RPE - rate of perceived exertion). So you can use the 1RM to see if you are improving even when your reps change.
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    Originally Posted by scottie2shottie View Post
    Thanks for the response. What if I upped the weight but only got say 3 or 4 reps out, would I reduce the weight for the next set to get 5 reps out?
    It's entirely program dependent. There's no correct answer
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    Registered User air2fakie's Avatar
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    Originally Posted by scottie2shottie View Post
    Thanks for the response. What if I upped the weight but only got say 3 or 4 reps out, would I reduce the weight for the next set to get 5 reps out?
    If you're just winging it and not following a program that has some sort of progression scheme (even if it's your own), get on one. No one can tell you how to run your own program based on one hypothetical.
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    The most important part is having a program that fits your experience.

    Most programs will have steps to work you through plateaus. You can't expect to be adding 100 kg per year for the rest of your life.
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