Alberto, Eric, and Jeff discuss how to know if you are progressing at a good rate for your genetics and where you are at in your lifting career, what to do if you aren’t, and the importance of having realistic expectations about how quickly you can progress. What is the difference between progressive overload and progression? Do you want to be more proactive or reactive when it comes to increasing and decreasing load? What is “autoregulated double progression” and how can you use it to help you get the most out of every session? What percentage of hypertrophy is related to volume? What undesirable things can happen when someone puts too much emphasis on beating the logbook? The answers to these questions and many, many, many, more are covered in this episode.

Timestamps

0:00- The difference between progressive overload and progression

4:57- Being reactive vs. Proactive when it comes to increasing and decreasing load

13:26- Where the coaches think the expectation that we need to progress every gym session came from

20:55- A good model for knowing when to increase or decrease load

32:54- Not letting other people cause you to get in your own way

38:24- The importance of having realistic expectations about how quickly you can progress

59:09- Autoregulating your programming more as you become more advanced

1:06:59- How an athlete’s personality can influence how they autoregulate their training

1:14:42- Final thoughts

Selected Links From This Episode

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

3DMJ Podcast Episode #264: The Best Male Bodybuilder Of All Time?- https://www.youtube.com/watch?v=UXdLeWotpGE

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