what is the best progressive overload method for hypertrophy?

[eazy_]

with 3 sets of 8-12 reps, i’m not sure how best to progress week to week.

Does it even matter?

Same weight for each set then progress in weight once all sets hit 12 reps?

Reverse pyramid (lower the weight each set) then switch up the weight when hitting the minimum or maximum rep ranges?

 

[ruffus]

I have always trained all my sets to failure the best i could and adjust the weight to get the amount of reps i was looking for. I find most all rep/set patterns work if a person applies themselves. And what works the best is what a person tends to like as they will apply themselves better then if they don't like something.

 

[Sickxlost]

I train to failure. Usually slow and controlled movements.

At the end of the day, pick the weights up, then put the weight down

I would experiment with different forms of training for 2-3 months and see how you reach. But to failure is always my go to.

 

[Meetketchup]

It's a loaded question...

Progressive overload applies to weight, reps, sets, total volume, etc.

If weight is your choice...you can increase after you reach the top of your set rep range. Rinse and repeat.

 

[eazy_]

If weight is your choice

what he wanted to know specifically was if he is doing 3 sets, does he wait to add 5lbs until he can hit 12 reps on all three sets or as soon as he can hit 12 reps on any of the 3 sets?

 

[Meetketchup]

what he wanted to know specifically was if he is doing 3 sets, does he wait to add 5lbs until he can hit 12 reps on all three sets or as soon as he can hit 12 reps on any of the 3 sets?

If doing 3 sets: I personally feel once you can get 12 reps on the first 2 sets then you bump next week. If you bump up based on only the 1st set, you're 2nd and 3rd sets will most; likely fall out of your target rep range.

It's a matter of preference really.

I usually do 2 working sets, so if I hit 12 on the first, I bump the next week.

 

[Omoplata]

what he wanted to know specifically was if he is doing 3 sets, does he wait to add 5lbs until he can hit 12 reps on all three sets or as soon as he can hit 12 reps on any of the 3 sets?

Hello sir, based on this comment, the program I run now is only add 5lbs if 12 reps can be achieved on all 3 sets

 

[Meetketchup]

Hello sir, based on this comment, the program I run now is only add 5lbs if 12 reps can be achieved on all 3 sets

Absolutely nothing wrong with that. 1000 ways to skin a cat.

 

[qwik]

with 3 sets of 8-12 reps, i’m not sure how best to progress week to week.

Does it even matter?

Same weight for each set then progress in weight once all sets hit 12 reps?

Reverse pyramid (lower the weight each set) then switch up the weight when hitting the minimum or maximum rep ranges?

from my experience, while on gear in general (and especially compounds that make you strong as fuck in a short amount of time) increasing your rep range from 8-12 to 10-15 is better for injury reduction. just a thought.

 

[1_of_1]

Hello sir, based on this comment, the program I run now is only add 5lbs if 12 reps can be achieved on all 3 sets

There is middle ground there brother. You can add 5 to one of the sets and drop back down for the other two. Maybe the following week you can add 5 for two sets. Every set doesn’t have to have the same weight.

Progress can be made in different ways… just keep making progress.

I agree with the others… showing up and doing the work is more important, but i an appreciate the question.

 

[Kyzie]

I like to commit one main exercise per muscle group like incline press for chest with a warmup at a set weight every time this muscle is worked. Example a couple plates for ten reps if you feel you need more than do more just make sure your warmup is same every chest day. Than when you get to your first working set it is done with a weight that you can reach 8-10 reps to failure and writing this down in a log book. My goal is to ad at least a rep every chest day. If I find I'm losing a rep than I will adjust my rest days while making sure that the time of day maintains same! Once I am able to hit 12 reps I add 5 to 10 lbs taking it back down to eight! That's what I find works for me until it doesn't than I will up the reps to 15-20! For me the main thing is being consistent even when I'm not seeing any gains! I am by no means genetically gifted but I find that by doing this I do grow!

 

[aimanabolic]

I follow Renaissance Periodization's form of Progressive overload. I'm using their app but if there isn't vast improvements I won't continue using it.

Basically try to add 1 rep or lowest weight increment each week.

Their app is nice for the fact that it auto adjusts weight or reps of you adjust a value within their calculations.