Progressive overload
Disclaimer
The first time I learned about linear progression, I had already been training for 5 years and I was both amazed and terrified. The first thought was “this will bury me”. Sure, enough it led to PR’s and substantial injuries to the low back and knees all of which I still need to be conscious during and outside of training.
Based off my personal experiences as a coach and lifter here are my two biggest tips for apply linear progression.
1) Be more conservative than you want. The law of diminishing returns is a real thing. It aggressively slows down when the novice phase is over. Although it can be an empowering to extrapolate out what your strength gains will be in 1 month, 6 months or even a year, strength adaption does not work that way. There will be bumps in the road prepare just yourself for them and be willing to take steps back.
2) Have a high standard on your form. Use that as your indication to change the program to address issues that will not get fixed by simple cueing.
On With The Program
Progressive overload is a gradual increase of the stress and workload on the body. This concept takes advantage of the general adaption syndrome stimulating muscle growth and nervous system efficiency to increase strength and performance.
The progressive overload method was first developed by Milo of Croton. He was a six-time Olympic champion who lived in the 6th century B.C. and grew his strength by carrying a calf on his shoulders every day until the calf matured into a full-grown ox. As the calf grew larger, so too did Milo’s strength increase. When he could no longer lift it, he ate it.
A few fun facts to consider...
Full grown oxen can be anywhere from 1500-3000lbs
Oxen grow on average 50lbs per month
The strongest strongman yoke walk is 1300-1600lbs
I digress. Back to Progressive Overload
Example 1
You squat 3 x per week…
Week 1
Day 1 - 100lbs for 3 sets of 5 reps
Day 2 - 105lbs for 3 sets of 5 reps
Day 3 - 110lbs for 3 sets of 5 reps
Week 2
Day 1 - 115lbs for 3 sets of 5 reps
Day 2 - 120lbs for 3 sets of 5 reps
Day 3 - 125lbs for 3 sets of 5 reps
In that example we added 5lbs to the bar every workout. That is 15lb per week. this hypothetical scenario the lifter will would put on 60lbs on the squat in 4 weeks.
Example 2
You squat 3 x per week…
Week 1
Day 1 - 100lbs 1 set of 5 reps
Day 2 – 60% of day 1 - 2 sets of 5 reps
Day 3 – 90% of day 1 - 5 sets of 5 reps
Week 2
Day 1 - 105lbs 1 set of 5 reps
Day 2 – 60% of day 1 - 2 sets of 5 reps
Day 3 – 90% of day 1 - 5 sets of 5 reps
In the second example we add 5lbs to the bar only on day 1 of each week. In this hypothetical scenario the lifter will put on 20lbs on the squat in 4 weeks.
In The Real World
As the lifter gets more experienced the frequency at which we can put more weight on the bar goes down becoming a primary of function of fatigue management manipulation the body to stimulate a supercompensation effect. Done correctly this will minimize the risk of injury and maximizing strength gain potential.