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-: So, let's quick review this stuff
for the work variables, 'kay?
We got sets and reps and load,
and they're all multipliers of each other,
especially sets and reps.
So, whichever thing happens to be dominant,
that's gonna be, that's gonna be the thing
where you can make the smallest change.
So, if you're doing an exercise with a ton of load,
so, for instance, if you're doing,
you know, five sets of three on squats,
you're probably using a really heavy load.
So, the smallest progression in that is probably
to add a little bit of load, right?
If you're doing a ton of reps,
if you're doing three sets of 15,
the smallest progression is probably adding reps.
And then the largest progression is probably adding sets.
So, take that into account
so that you guys can understand based off of
what you're doing,
do I want a small progression?
Do I want a large progression?
Do I want a medium progression?
How can I use these?
Tempo and or, you know, and or distance,
we could take and we could qualify that further
with the physics of exercise.
We'll give an example of that later.
But, you can choose to factor that in if you like.
My suggestion is that you do.
Hopefully, I've given you examples of with and without it,
so that if you wanted to just use tonnage
and then just work that over to percentages
because you don't believe in tempo, you could use that.
Or you could factor tempo in there
and you could weight it however you wanted to.
The example that I've used is, you know,
weighting it on an even scale
with the other variables because there's no evidence not to,
but there's also, like,
no evidence that says it should be a one to one either,
so hopefully you can take all those variables now and,
when you look at what you're doing,
you at least are more thoughtful and,
well, what do I want to do to progress?
And if you are not quite there yet
because, and you're already thinking ahead towards, like,
well, how do I know really if I should be adding sets?
We're really gonna dig deeper into that
in terms of the failure.
And then just understanding, again,
that converting that tonnage, the percentage,
is gonna be the key thing for being able to take
and compare exercises to each other
and to just get more tangible numbers,
rather than just these, like,
just pounds that may not matter
because you don't know
what the machine is actually attributing whatever.
Really what we're trying to do with progressive overload is,
you know, in terms of volume, is not understanding
that number of pounds,
but understanding how big of a jump is this because,
based off of where I'm at, where I'm training,
what I'm feeling, all the things that I'm assessing,
I can decide whether or not,
in order to stay in that stimulus threshold,
whether I need a big jump or a small jump.
Then it allows us to qualify all the training variables
because I can turn, you know, tempo and stuff,
add that into the equation
and still look at a percentage change, right?
So, it gives us a much more meaningful number
to assess the rate of progression.
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