Progressive Overload Training

Progressive Overload Training

Improving what already

works For 2019

By Keith Fabbri

So when we think progressive overload, we think of DC trainers like Justin Harris or Dusty Hanshaw lifting enormous amounts of weight. 500 lb widowmaker squat sets or some other crazy numbers. That is the model of progressive overload. But to most of us the ability to continue doing that as we age becomes increasingly difficult and no amount of active therapy, massage or stretching can help once mother nature decides you are old. I have learned this lesson the hard way after tearing my left rotator in 2017 pressing a weight that I had done hundreds of times before. I had to relearn a few things about “progressive overload”. I sort of went back to the drawing board and reinvented what I had been doing to better fit my current abilities. I started using Fortitud Training and eventually got back to DC style training as well. What I have come up with is a system utilizing elements from each as well as some powerbuilding techniques I learned from Tony Montgomery.

Lets look at a sample session.

I always start with a potentiation movement. Usually an isolation move to get all muscle fibers firing. ie. Pec deck for chest, pullovers for back, etc. Usually 3-4 sets of 8-12, nowhere near failure is enough to.get the target muscle warmed up and READY for growth. Next I move on a compound move that I am extremely proficient at. Take your best lift and insert it here. I do 3 sets of 6-8 stopping 1 shy of failure. These are called Load RPE sets. The RPE is set at 8, that is my 8 rep max at which 6 reps would by 75-80% of that max. Once I can.perform all 3 sets at 8 I do a 4th to all out failure. The next week I increase the weight and reset my RPE of 8 with that weight. There is the first part of the progressive overload principle. Next I move on to another movement. This one will be a DC style rest pause working set. I will do 2-3 traditional “warm ups” of 6-8 reps before my 1 all out DC set. The next movement will be a Fortitude style Muscle Round. This is 6 sets of 4 reps with 10 sec rest between sets. I pick a weight I can perform 15 continous reps with and the objective is to get 24 total with that weight. I will do 4 reps each time until I reach failure short of 4, then the subsiquent sets will be at a slightly lower weight. Lastly I do 1 or 2 pump set moves. These are isolation moves meant to fill the muscle with blood and amino acids. This is a sarcoplasmic expansion technique. I superset 2 moves together doing 20-30 continous reps to failure for each.

Here is my Delt routine

DB side Lat rpe 45 x 8, 8, 7

DB rear lat rpe 40x  8, 8, 8,  12drop

Smith ohp dc 295 x 11 + 3

DB/cable lat MR 17.5 x 6 6 6 6 4
7.5 x 7
Mach rear ps 50x 36. 50 x 28

Machine side ps 35 x 39 35 x 21

Machine press ps.. 110 x 28