Ep. 212 - Progressive Overload 101 - How To Progress Your Workouts For The Best Results

Enjoy the episode!   Takeaways:   - When progressing a workout program, it's important to gauge intensity using RPE (rate of perceived exertion)   - For rep ranges, start closer to the bottom of the range in week one and aim to progress reps each week until reaching the top of the rep range   - The main progression point is the first set, and subsequent sets can be adjusted based on the progress of the first set   - Progression can be achieved by adding weight or increasing reps. Progression over time is key in training for body composition improvements   - Training should be individualized based on goals, preferences, and experience level   --   Chapters:   00:00 Coke Zero vs. Diet Coke   06:35 Progressing Your Training Program: The Key to Success   14:06 Understanding RPE: How to Gauge Intensity   23:27 Progressing Rep Ranges: Starting Weight and Rep Targets   25:16 Adding Weight or Increasing Reps: The Path to Progression   27:34 Exploring the Double Progression Model   31:23 Variety and Challenge with Myo-Reps   35:35 Individualizing Training Based on Goals and Preferences   43:23 Foundational Principles for Effective Training   --   If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition. Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2 ----- Social Media Links Blog - https://lostandlifting.com/blog Instagram - https://instagram.com/chazspackman Instagram - https://instagram.com/lostandlifting_ Instargram - instagram.com/alex_johannsson TikTok - https://www.tiktok.com/@lostandlifting?lang=en YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw Email - [email protected] ----- Most Popular L&L Talk Episodes: Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660 Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293 Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918