Thread: So this is really progressive overload?

If doing 3 x 6 - 8.

Let's say on bench press on Monday I get
3 x 8 of 85 pounds.

Then on Friday I only get 7, 7, 6 with 90 pounds.

Then Monday I use 90 again and get 8, 6, 7.

Is that really progressive overload and will build muscle? It's my understanding is that it is because I got one more 1 more rep than last time. But I just hate when I don't get to the three 8's. Feels like I will not build muscle. I guess it's in my mind and I just feel like I failed (I know technically I did, but you get what I mean) and now I will not build muscle until I get those three 8's.

You should be thinking the opposite: if you were able to get 3 sets of 8 then it means sets 1 and 2 were leaving some effort left in the tank. It's natural for reps to drop from set to set if they were truly hard sets.

Personally, I prefer to keep the weight the same for 2 or 3 sessions and increase the reps first - because it's clearer where the progress is. Otherwise you are left with a conundrum as to which is better: 7 reps at 90 or 8 reps at 85?

Originally Posted by coachcalande

As long as you are gradually adding weight to the rep range chosen (6-8 in your post), it’s a form of “progressive overload.”

The question many struggle with is “when?”

It’s this simple…ANY TIME you can safely add weight and still get your rep range goals met, then add, do it!

Some need a system with rules, others go by how they feel and how they performed last workout or last set. There’s nothing wrong with using different weights each set, in fact there is literature to support that approach.

For example:

90x6
90x5
80x7

Or

80x9
85x8
85x7

Making adjustments as needed to hit target rep range.

None of it makes you smaller.

So, with 90 I got 8, 6, 7. All within my rep range. Some people would go ahead and add weight before being able to get 8 on all 3 sets? Why does that feel wrong to me haha? In my mind I want to hit the 8 for all 3. Maybe it's arbitrary but it feels weird not to before adding weight.

Originally Posted by Anthony21

Try a double progression method.

So you hit 90x8 on your first set yet not on the two other sets. Next week keep the weight at 90 and go for two sets of 8 reps. Then the following week keep it at 90lbs and go for that third set of 8 reps. Once you get all three sets of 8 reps then increase the weight.

This is what my plan is, however as the poster above this mentioned it can be effected by rest times. If I rest 2-3 minutes I may or may not get another 8. If I rest 3-5 minutes my odds increase.

I also realize I may be overthinking this haha. I'm just going to keep doing what you suggested with 3-5 minute rest on compounds.

Thank you, and everyone, for the advice.

As long as you have a clear set range.
Meaning - if you can't hit 6: you reset the weight back to one that allows you to hit 3x8.

Gonna give this a try soon

I'm thinking of sets combined with a rep counting.

For example, goal is 24 reps, but I want to achieve it in 3 sets.

Day1. 8,8,8 - achieved, increase weight next time
Day2. 7, 7, 7, 3 - same weight next time
Day3. 8, 7, 7, 2 - same weight next time
Day4. 8, 8, 7, 1 - same weight next time
Day5. 9, 8, 7 - increase weight next time

Sure, the last sets (3 reps, 2 reps, 1 reps) are not hard, but they can be dome with a myo-rep style or with just a short rest period.

Originally Posted by jaxqen

I'm thinking of sets combined with a rep counting.

For example, goal is 24 reps, but I want to achieve it in 3 sets.

Day1. 8,8,8 - achieved, increase weight next time
Day2. 7, 7, 7, 3 - same weight next time
Day3. 8, 7, 7, 2 - same weight next time
Day4. 8, 8, 7, 1 - same weight next time
Day5. 9, 8, 7 - increase weight next time

Sure, the last sets (3 reps, 2 reps, 1 reps) are not hard, but they can be dome with a myo-rep style or with just a short rest period.

Sounds like a good idea as far as I can tell. The only thing I hate is I don't feel like I train chest enough. I am a beginner though. Only 3.5 months.

Here is my program.
Day 1
Squat 3x6-8
Bench 3x6-8
Single Arm T Bar Rows 3x6-8
Lateral Raises 1x8-12 immeditate drop 5lbs 1x8-12 then another 1x8-12 immediate drop 5lbs 1x8-12 then 1x complete failure drop 5lbs 1xCF
Barbell Curls 3x8-12
*Yes I do a lot on lateral raises and really beat the muscle up. It's my understanding g they respond really well to this type of passed failure and partials type training.


Day 2
Reverse Barbell Lunge 3x6-8
Overhead Press 3x6-8
Single Arm T Bar Rows 3x6-8
Skull Crushers 3x8-12

* I am being really careful with deadlifts right now. I slightly injured my back. So I only do them sometimes on Day 2 for a set of 1x8. Nothing crazy heavy right now. The thing is I LOVE deadlifts and want to do them more. Just taking it slow.