Steve Poynter

Health-Wellness & Weight-loss Coach 

Progressive Overload Training with Supersets included.
Lean gains & Fat loss.  
*See My "Start Here Page" to see details on POL Training 

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 time a backoff set is done. 

Your top set is the desired rep count per plan that you can push  witha max amount of weight for the week. 
Yback-off off set is set 2 which is lighter weight with 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 adding in the warm-up sets as well as my describing POL training ..

Progressive overload is the progression of 1 of 3 things. 

1. Your goal next week is 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 run a minimum of 6!weeks and up to 10 weeks

Questions, feel free to message me at any time. 
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 will now be called my back-off set 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.

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