Progression Overload Technique: Same Rep Number Model

One of the easiest ways for fitness enthusiasts to get better results is to use progressive overload.  An simple way to do this is the to increase reps first and weight second.  Some times coaches will use one number to represent reps (i.e. 3 Sets X 10 Reps) and or ther times a rep range (i.e. 3 Sets X 10-12 Reps).  This post will explain how to progress reps and resistance using the first example using an exercise like a Dumbbell Chest Press for 3 Sets X 10 Reps.

• Workout 1:  20 lbs X 10, 9, 8 Reps
• Workout 2:  20 lbs X 10, 10, 9 Reps
• Workout 3:  20 lbs X 10, 10, 10 Reps
• Workout 4:  22.5 lbs X 10, 8, 8 Reps
• Workout 5:  22.5 lbs X 10, 10, 8 Reps
• Workout 6:  22.5 lbs X 10, 10, 10 Reps
• Workout 7:  25 lbs X 9, 8, 8 Reps

In real world practice this is a simple example to use as if you can hit the required number of reps for all the sets you are doing (3 X 10 = 30 total in Workouts 3 and 6), the resistance increases.  If the rep goal is not hit on the required number of sets (Workout 1 was 27 reps, Workout 2 was 29 reps, Workout 4 was 26 reps, Workout 5 was 28 reps and Workout 7 was 25 reps) the resistance stays the same.

Give it a try and see how it works for you.