First we need to DEFINE what progressive overload actually IS.
1. It is NOT....
adding sets, adding exercises, adding more workouts. None of these things required ADAPTATIONS to occur.
Progressive overload is NOT A stimulus.
It also is NOT an adaptation.
It is not "better form" (please don't argue this, it is HIGHLY annoying)
2. PO IS.....
The ability to increase your performance over the previous workout performance with ALL THINGS BEING EQUAL.
Progressive overload is how we keep the stimulus THE SAME from session to session because it shows that either neural or physical adaptations occurred that allowed us to do that.
Now that that is out of the way let's look at the two best progression models you can use for hypertrophy
Beginner to early intermediate -
Beginner to early intermediate -
Linear Progression:
Add a small amount of weight every workout (or every week) while keeping the exact same sets × reps. Example: Squat 225 × 3 x 5
next session 230 × 3 ×5
next session 235 × 3 × 5
Best for: Beginners to early intermediates, especially on big compounds in the 5–8 rep range.
Pros: Fast strength & size gains early.
Cons: Stalls pretty quickly once newbie gains slow
Then enter into......
Double Progression (The Hypertrophy Gold Standard)
Pick a rep range (e.g., 4-8).
First add reps until you hit the top of the range, THEN add weight and drop back to the bottom.
Example: Bench 185 × 4
keep adding reps when you can
185 × 8
next session 200 x 4
Repeat
Pros: Keeps every set hard & close to failure, sustainable long-term, maximizes muscle-building stimulus. No real cons as this will be the best approach to use for the rest of your life AFTER noob/early intermediate stages
- Paul Carter Hypertrophy Coach & Author
