Swollen Muscle: Get Them Gains

Progressive Overload Training with Supersets included. Lean gains & Fat loss. Progressive overload is my way of training, I’ve done it all but over 4 years, this type has been my go to.. POL is high intensity & lower volume training. We focus on working up to what’s called a top set in most cases and then most of the the time a back off set is done. Your top set is the desired rep count per plan that you can push w a max amount of weight for the week. Your back off set is set 2 which is lighter weight w higher reps as mentioned in the program. * Warm up sets are crucial, these are your sets leading to your top set and these are needed to add more volume to your program. Please see my videos as to your way to add in the warm up sets as well as me describing POL training .. Progressive overload is the progression of 1 of 3 things. 1. Your goal next week to push more weight next weight w the same rep count. 2. If you can’t increase weight, do extra reps. 3. If you can’t do one or 2, slow down your rep speed, this makes you stronger over time. Drop your ego. This program should be ran a minimum of 6!weeks and up to 10 weeks Questions, feel free to each out anytime. Let’s make some great things happen. Get in the gym and Own It… Warm up set examples Let’s say that I was going to have a top set of 225 pounds on flat barbell press, this is my approach to the 225 pounds and remember, this is my first movie of the day. Bar x 15 25 per side for 10 45 per side for 8 45 per side and 1 25 per side x 6 which is 185lbs 45 and 35 per side for 3 reps (205lbs) - now I will load up to 25 on the bar and this will be my top set, I push out as many reps as I can while I maintain perfect form and control. My second working set is now going to be called my back offset and after 90 seconds up to two minutes of rest, I will take the weight back down to 185 and try to push out 10 to 12 reps or more. https://youtu.be/3fKRz-VSmS4 This video explains POl