Q: What’s the single most important factor to keep making progress in the gym?
A: Overload. You have to overload the body in order to progress. This means if you can do 2 sets of 10 repetitions at 100 pounds and with 90 seconds rest between sets, then your body, fitness, strength and so on will stagnate until you increase one of the “loading parameters” or decrease the amount of time you rest between sets. In other words, make it harder on your body.
There are a number of ways to do this. Using the example from above, here are a few examples:
- Increase the repetitions. (2 sets of 11 reps at 100 lbs with 90s rest)
- Increase the weight. (2 sets of 10 reps at 105 lbs with 90s rest)
- Increase the number of sets you perform. (3 sets of 10 reps at 100 lbs with 90s rest)
- Decrease the rest periods. (2 sets of 10 reps at 100l bs with 75s rest)
Continue challenging your body using these four parameters and you’ll keep making progress.
Alwyn Cosgrove is renowned for his fat loss training programs and for being a dynamic and educational speaker. He’s the owner of Results Fitness in Santa Clarita, California and the author of The New Rules of Lifting. Learn more at AlwynCosgrove.com.