Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
The idea underneath every strength program. A body adapts to what it has already handled, so the next session has to ask for slightly more: a heavier bar, one extra rep, the same weight moved with better control, or less rest between sets. Written records do the real work here, because the increments are small enough to forget between weeks. Beginners can add weight almost every session; advanced lifters measure the same progress in single reps and half-kilo jumps, which is why patience is usually named as the hard part.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Greg DoucetteRecommends
Coach and IFBB pro · Harder Than Last Time
The catchphrase is also the method. His training manual spends 50-plus pages on mindset and on how to progress in both the short and the long term before any program starts, then specifies sets, reps, rest times and intensity for each exercise so the next session has something to beat.
Source: gregdoucette.com: Harder Than Last Time training programs
Aimed at the same thing
Other entries filed under fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it
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