Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
PHATSplit Advice

Progressive overload on hypertrophy?11078

TheBB private msg quote post Address this user
currently doing PHAT and just had a quick question about how you progressive overload on hypertrophy.

so obviously when you do 70% of your 1rm it is fairly easy to do 6 or 3 sets of 3-5 reps but are you supposed to add every workout? then it would be like 75%,80%,etc.
Post 1 IP   flag post
Swift private msg quote post Address this user
Pick a weight where you come shy of failing in a given rep range, so say your aiming to do 3 x 10-12 reps, pick a weight where u might get 12,12,10 or even 10,10,10. Use that weight until you get all your sets at the high end of your rep range ( 3x 12) then increase your weight so you may only get 12,10,10 etc

Just increase the weight when u get all reps and sets
Post 2 IP   flag post
TheBB private msg quote post Address this user
sometimes if im aiming for 3x12 ill do like 15,12,8

instead should i just aim for 12,12,12 and stop at 12 on the first set?
Post 3 IP   flag post
Swift private msg quote post Address this user
Yea, stop at 12 in the first set or you will burn out to quickly by your third. Pick a weight that you struggle 12, maybe grind out 12 again on a second set and then maybe 10 on the last. If you keep getting all 12 then keep upping
Post 4 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
And for the speed sets (the sets of 3), don't increase weight- increase speed every workout. That should be your top priority on those sets. -3X
Post 5 IP   flag post
340764 5 5
destitute