Progressive overload

Luke Tulloch Podcast

Forget everything else for a second. This is the one thing you MUST do if you want long term muscle growth.
Progressive overload simply means training must stay challenging over time. It makes sure your training stays effective as you get bigger and stronger.
Why? Because it maintains the number of stimulating reps in each set as your progress.
The reps closer to failure are the most stimulating to muscle growth.
As you approach failure on a set, your brain recruits more and more muscle fibres to keep lifting the weight. The largest groups of fibres are saved until last - meaning the last few reps are stimulating the most muscle fibres and making them grow.
But unless you add reps or load over time, you'll start dropping these reps.

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