When to Use Specific Progressive Overload Strategies • Stronger by Science

Be aware: This text was the MASS Analysis Overview cowl story for April 2024 and is a evaluation of a recent study by Chaves et al. If you need extra content material like this, subscribe to MASS.

Key Factors

• Men and women did unilateral leg extensions 2-3 instances per week for 10 weeks. The topics elevated the load lifted as wanted on one leg and elevated the variety of reps per set on the opposite leg. 
• The researchers discovered that each strategies of progressive overload led to important will increase in leg extension 1RM and vastus lateralis cross-sectional space. There have been no important variations within the pre- to post-study modifications between situations.
• Numerous progressive overload methods can maximize short-term positive factors in novice trainees. In additional skilled people, particularly these aiming to maximise power, load development is important. Moreover, selecting between growing load or reps isn’t a binary selection; these progressive overload methods can be utilized along with one another.

Each week for years, I stared at my coaching spreadsheet, agonizing over obtain progressive overload. Ought to I improve the load? Ought to I improve the reps? Ought to I add units? Ought to I shorten the size of the remainder interval? Ought to I elevate the identical weight however accomplish that with my hat backward to make sure I set a brand new private report? Generally I might agonize a lot over these particulars that I’d attempt to implement all of them into one coaching block, which was a surefire solution to overcomplicate issues (professional tip: even when it’s not “optimum,” decide a technique, consider in it, and keep it up for a minimum of a little bit bit). Regardless of my earlier indecision, these are all equally official methods to realize progressive overload or to set a PR (properly, possibly not the hat adjustment). However is one higher than the opposite?

A earlier between-subjects examine by Plotkin et al (2 – MASS Review) discovered that skilled men and women had improved power and muscle measurement to a (principally) comparable extent when evaluating load and rep development. Nonetheless, power positive factors could have been barely larger (+5.9%) with load development compared to rep development. That examine recruited skilled people however examined power on a Smith machine, even supposing individuals had been extra accustomed to the free-weight squat. Thus, these outcomes can’t be completely extrapolated to different populations or to “particular power” (testing power on the skilled train). Moreover, one examine is hardly going to discourage people from agonizing over greatest progress coaching to maximise muscle development. Happily, a brand new within-subjects design examine by Chaves et al (1) as soon as once more in contrast load and rep progressions for power and hypertrophy in a mixed-sex inhabitants, however this time they examined particular power. 

Function and Hypotheses

Function

The first function of the reviewed examine was to check modifications in leg extension 1RM and vastus lateralis cross-sectional space over 10 weeks of coaching that progressed both the load lifted or reps carried out in untrained women and men.

Hypotheses  

The researchers hypothesized that load development would result in larger will increase in each power and muscle measurement than quantity development. They anticipated that load development would result in larger modifications within the quantity load (units × reps × load lifted) over time, which might finally translate to larger positive factors in power and measurement.

Topics and Strategies

Topics

Thirty-nine girls (n = 19) and males (n = 20) who had not carried out resistance or cardio coaching for a minimum of six months participated within the examine. Further traits of the topics are introduced in Desk 1.

Research Overview and Coaching Protocols

The researchers used a longitudinal within-subjects design during which all topics accomplished every coaching situation. Particularly, over the course of 10 weeks, all topics carried out unilateral leg extension coaching and achieved progressive overload on one leg by growing the load whereas they elevated the reps all through the examine on the opposite leg. Topics skilled each legs two to a few instances per week for a complete of 23 coaching periods. The condition-specific protocols and development schemes are introduced in Desk 2.

Outcomes

Researchers assessed vastus lateralis cross-sectional space through ultrasonography and leg extension 1RM earlier than and after the 10-week coaching intervention. Researchers additionally in contrast the load lifted (absolute and % of 1RM), variety of reps carried out, and quantity load between the situations.  

Findings

Total Findings

The researchers discovered that the topics considerably elevated each power and cross-sectional space (p < 0.0001). There was no important situation × time interplay for modifications in both power (p = 0.20) or cross-sectional space (p > 0.87; Desk 3). Moreover, there was no important distinction in quantity load development between the coaching situations (p = 0.19; Determine 1). 

The one important variations that existed had been instantly associated to check design decisions. Particularly, the topics lifted heavier hundreds within the load development situation (p < 0.001; Desk 4) and carried out 292 extra reps within the rep development protocol (1292 ± 302 versus 1000 ± 67 reps; p < 0.001). 

Interpretation

The presently reviewed examine from Chaves et al (1) discovered that reaching progressive overload by growing load or growing reps led to comparable positive factors in leg extension 1RM and quad hypertrophy. One other current examine by Plotkin et al (2 – MASS Review) additionally in contrast load and rep development and located comparable outcomes. This interpretation compares these two research and discusses the conditions during which the precise technique of progressive overload could matter. 

Comparability of Chaves et al (1) and Plotkin et al (2)

On the floor, the protocols in each research and the findings from each research (1, 2) had been comparable, however necessary variations existed. Relating to the similarities, Plotkin et al (2) used an almost an identical protocol that consisted of a load development group beginning with 4 × 8-12RM (9-12 RM was used within the current examine), and the load was elevated when failure was reached outdoors of the goal rep vary. Plotkin et al had the rep development group full 4 units to failure with a 10RM every session and elevated reps as they may, which was an identical to the current examine. Moreover, each research reported that group-level positive factors in power and muscle tended to be comparable between development protocols. Nonetheless, Plotkin et al reported that power elevated “barely” extra (+5.9%) within the load development group, and that the rep development group skilled a 1.8% larger change within the sum of all rectus femoris web site muscle thicknesses. Due to this fact, it’s crucial to debate methodological variations to find out why there could have been barely totally different findings and what this implies for the lifter. The three methodological variations to debate are: 1) coaching standing of the topics, 2) train choice, and three) the examine design. 

The very first thing to contemplate is whether or not the proportion variations in favor of load (power) and rep (hypertrophy) development in Plotkin et al (2) are actual variations. I feel there’s benefit to say that people typically gained extra power from load development in Plotkin et al’s examine, however in all probability not sufficient benefit to say that rep development was superior for hypertrophy. Within the presently reviewed examine from Chaves et al (1), there was primarily no distinction on the group stage (+1.4% in favor of load development) for leg extension 1RM when progressing load. Though load is clearly the first driver of power positive factors (3), the topics within the present examine had been both untrained or had not skilled for a minimum of six months, whereas these in Plotkin et al had skilled for practically 4 years, on common. Though load could play a task in power acquire for untrained individuals, it appears to matter extra for skilled people (3). Moreover, Glass et al (4 – MASS Review) noticed strong power positive factors in untrained people who used solely ~40-60% of 1RM. Due to this fact, it’s potential that the novice coaching standing of topics within the presently reviewed examine explains the shortage of between-condition variations in power positive factors.

Chaves et al (1) had individuals practice a low-skilled motion, the leg extension, whereas Plotkin et al (2) utilized the free-weight again squat for coaching periods. It’s potential that the topics in Plotkin et al skilled enhanced power advantages due using a extremely expert free-weight train. Apparently, Plotkin et al truly examined power on the Smith machine squat regardless of coaching with a free-weight squat; nevertheless, it’s potential that the Smith machine squat was comparable sufficient to the free-weight squat in order that heavier loading in coaching for the load development group was extra useful. I’m a bit torn on whether or not or not I actually assume coaching the free-weight squat with heavier loading was extra useful for Smith machine power, so I might in all probability lean extra into the coaching standing argument to elucidate the possibly larger power positive factors in Plotkin et al. 

Lastly, the Plotkin et al (2) examine had a between-subjects design, whereas the current examine by Chaves et al (1) had a within-subjects design. I’ve previously written about the variations between these two examine designs in larger depth. Briefly, a between-subjects examine, equivalent to Plotkin et al, compares two teams of topics, during which one group performs one coaching program and the opposite group performs a distinct coaching program. Importantly, the person response to coaching is very variable (5), and this design doesn’t enable the researcher to find out how a person would reply to the opposite protocol. Due to this fact, in an underpowered examine (which is many, if not most, coaching research), if one group had considerably larger positive factors than one other group, on common, it’s potential that many in a single group didn’t reply properly to that protocol moderately than the protocol itself being inferior for everybody. For instance, within the examine by Plotkin et al, the vary of improve in Smith squat 1RM was +5.8-55.7 kg (load development group) and +4.0-33.2 (rep development group); thus, we have no idea if some people would have responded higher or worse within the reverse protocol. In distinction, Chaves et al (1) used a within-subjects design. Sadly, Chaves et al didn’t report particular person topic knowledge; due to this fact, we nonetheless have no idea how people responded to every protocol. Nonetheless, the variations between teams for power positive factors (1.2%) and muscle development (0.6%) had been very small; thus, it will be stunning if there have been giant variations in within-individual charges of progress.

It must also be famous that whereas a within-subjects design does enable us to look at how a person responds to each protocols, there is a vital limitation of this design because it pertains to power positive factors. Particularly, coaching one limb will result in the “cross-education” impact, which is the advance in power of the alternative limb that’s skilled (6). Whereas I wrote about this in depth here, knowledge present that if people practice one limb and never the opposite they are going to improve power about 7-10% within the untrained limb, on common, in 4-12 weeks when coaching with ≥60% of 1RM (7, 8). Due to this fact, it’s potential within the presently reviewed examine that the advantages of elevated loading within the load development group had been additionally realized within the rep development group, which explains the shortage of between-condition distinction in power positive factors. To be clear, I don’t assume that’s why the power positive factors had been so shut (1.2% distinction) between teams, but it surely’s potential that the cross-education impact dampened the distinction, even when to a trivial diploma. Importantly, coaching one limb won’t improve muscle measurement within the different limb; thus, the cross-education impact doesn’t manifest for hypertrophy.

In actuality, the findings of the 2 research had been fairly comparable. It’s price reiterating that Plotkin et al (2) didn’t discover that there have been true variations between teams for power positive factors, moderately the purpose estimate for power positive factors “barely” favored the load development. Moreover, comparable hypertrophy between teams is no surprise, as the present examine discovered that quantity load and quantity load development weren’t considerably totally different between teams, and each research had been set-equated between the load and rep development protocols. 

Particular Conditions Dictating Progressive Overload Model

Once I reviewed the aforementioned examine by Plotkin et al (2) in Volume 6, Issue 12, I mentioned many alternative methods to realize progressive overload, and the way these totally different methods could possibly be intertwined. There may be not a lot sense in a complete rehashing of these particulars, since you may merely click here and skim that article. Briefly, the load could possibly be progressed primarily based on a predetermined proportion or absolute loading change, a earlier session RIR or velocity, or by plus set efficiency to call a couple of. Moreover, the load, rep, and set progressions aren’t mutually unique and might be intertwined. For instance, this table demonstrates how the load is simply elevated after a lifter can carry out a sure variety of units with a given load, illustrating how the load is simply elevated after a sure variety of reps are achieved with that given load.  Now that we’re conscious of all these progressive overload methods, let’s focus on when totally different methods could be preferable.

Allow us to start with development when power is the first aim. Clearly, load development is an important and non-negotiable kind of development that should happen to maximise 1RM power over the lengthy flip. Nonetheless, does load development have to occur on a regular basis? The reply is a transparent “no.” For instance, a powerlifter can use a easy mannequin during which they improve the load by 2.5 kg every week as they method competitors, finally reaching heavy hundreds (i.e., ≥90% of 1RM); nevertheless, they could not have the ability to progress load every week, during which case they need to not pressure it. In these conditions, it could be higher so as to add an extra set or rep after which improve the load the next week. Alternatively, the lifter may autoregulate the coaching load from week-to-week when peaking for a powerlifting meet or health club take a look at day; thus, they’d solely improve the load once they had been in a position to. For instance, a lifter may program 3 × 2 @1-2 RIR and would elevate no matter load they may do for 2 reps in that RIR vary, which might typically be heavier, lighter, and even the identical in comparison with the earlier week’s coaching.

Furthermore, somebody with power as their principal aim will nonetheless carry out quantity blocks every now and then, during which muscle development is focused. In these conditions, there is no such thing as a stress to extend the load, a minimum of not every week. Due to this fact, intertwining load with rep or set benchmarks is an efficient technique. As seen here, a lifter could possibly be prescribed a set and RIR benchmark during which the load solely progressed as soon as the benchmark was reached. For instance, a lifter could possibly be prescribed squats with 3 × 8 with 100kg and add a set every week so long as they full all units at ≥2 RIR. Then, as soon as they had been in a position to carry out 5 × 8 at 2 RIR they’d improve the load. Alternatively, a strength-focused particular person in a quantity block may tie load will increase to a rep benchmark. In quantity blocks, people centered on power could make the most of programming methods, equivalent to rest-pause coaching, which have progressive overload built-in by trying to carry out extra reps every time the technique is used. 

I’ve been on report saying that coaching for muscle development is much more forgiving than coaching for power. In fact, the 2 (hypertrophy and power) are interrelated, but when power is the principle goal, then load development is a should in some unspecified time in the future, periodization appears to matter (9 – MASS Review), and a lifter should observe the precise train with which they will take a look at their power (i.e., a powerlifter should carry out the squat, bench press, and deadlift). Whereas there are some “guidelines” for hypertrophy equivalent to extra quantity (to a degree) drives muscle development and the person ought to have sufficient exercise variety, conventional (power centered) fashions of periodization don’t appear to matter (9) and progressive overload might be achieved by way of varied strategies. A person can use rep or set development fashions as described above. The lifter may manipulate RIR all through the course of a coaching block to realize progressive overload. Particularly, a lifter may hold the variety of units fixed and improve the load in order that the RIR decreases from week-to-week to coach nearer to failure. Alternatively, a lifter may select to take care of the identical load and add units every week throughout the coaching block. On this scenario, the RIR would possibly truly improve, however the improve in RIR (coaching farther from failure) would possibly make it extra possible for the lifter so as to add a number of further units. Yet one more technique could possibly be for the lifter to shorten curiosity relaxation durations to make every set tougher. This time-saving technique can also enable the lifter so as to add an additional set. To be clear, I’m not saying that anybody technique is any extra fascinating than one other; moderately, I’m simply presenting varied choices. Desk 5 summarizes the suitable progressive overload methods for each power and hypertrophy.

Coach’s Nook

Let’s end up with a “coach’s nook” part to debate sensible factors for coaches and lifters when placing progressive overload into motion.

First, lifters will not have the ability to progress each session or week, and anybody who has skilled for a considerable period of time is aware of this. Due to this fact, since you realize this, don’t pressure development each week and check out your greatest (though I do know it’s robust) to not get annoyed in case you are lifting the identical load for a few weeks in a row. Recall that the aim is progressing over time. The aim is to not improve the load (or set or reps) for its personal sake. Saying “I did 40 units of quads this week” shouldn’t be a badge of honor (though it’s type of superior). If that’s enjoyable, by all means, go for it. Nonetheless, if the aim is to maximise power or try for the most effective aesthetics then don’t chase the set, rep, or load quantity, chase the power or physique progress, which could typically come from being disciplined sufficient to not progress variables throughout a single week.

Secondly, don’t get paralyzed whereas deciding which progressive overload technique to make use of. The entire methods talked about on this article have deserves. Discover one which applies to your objectives and keep it up for a complete coaching block. As a coach and lifter, I’ve agonized many instances over what actual technique to make use of for myself or for varied athletes. Usually, I’m higher at selecting a technique for others, however for myself, I might usually attempt to combine too many alternative ideas, mitigating their effectiveness or shedding give attention to the principle aim (progress). My warning is to keep away from this entice and discover a logical progressive overload technique that’s applicable for you (or your consumer’s) objectives and keep it up for a good time period.

Subsequent Steps

In my evaluation of Plotkin et al (2), I referred to as for a brand new examine evaluating load versus rep development, however with a free-weight train utilized in each coaching and testing. The presently reviewed examine was an excellent addition to the literature for the hypertrophy outcomes as a result of it was a within-subjects design. For power outcomes, it’s potential that the cross-education impact confounded the outcomes, though I doubt to a really significant diploma. Moreover, in a within-subjects design actions equivalent to squats and bench presses can’t be used. Due to this fact, I’ll once more counsel that the subsequent step can be to check load versus rep progressions in skilled people utilizing a free-weight squat or bench press as each coaching and testing workouts.

Utility and Takeaways

Chaves et al (1) discovered that over 10 weeks, untrained people skilled comparable power positive factors and hypertrophy no matter whether or not they achieved progressive overload by growing the load or the variety of reps, though we must be cognizant that the cross-education impact could have confounded the power findings. Nonetheless, the shortage of variations between coaching protocols on this examine doesn’t imply that the tactic of progressive overload is all the time immaterial. On the whole, these curious about power should improve their load at instances, particularly within the coaching block instantly previous a power competitors (e.g., powerlifting meet) or 1RM take a look at day. When muscle development is the principle aim, lifters have far more flexibility to realize progressive overload through load and/or repetition changes. In the end, progressive overload methods might be intertwined and coaches and lifters mustn’t think about themselves sure to the binary selection of load or rep development.

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This text was the quilt story for the April 2024 concern of MASS Analysis Overview. When you’d prefer to learn the complete April concern (and dive into the MASS archives), you may subscribe to MASS here.

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References

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