Progress Consistently in the Gym Without Cheating

Progressive overload is one of the key elements of bodybuilding!

Training hard with sufficient volume is the base on which you add this progression.

If the stimulus does not change, your body does not have to adapt anymore, this is logic.

For people who train with a fast tempo, progressive overload is easier to apply than for people who train with slow reps.

If you do add one rep, it is easier if that rep lasts 2 seconds compared to 6 seconds, which would equal 3 reps of 2 seconds!

Also, people who train with a fast tempo do not have the same emphasis on training technique, some use cheating as a way to make reps easier.

This is progressive overload as tension is increasing, but where is this tension going?

If you cheat on a biceps curl, it is mainly because of your hips and traps, did the biceps really get more stimulus?

After reading this, you might wonder what to do, I have argued against the most common way to think about progressive overload…

Rest-pause training is the solution!

Let’s take the example of the bench press, let’s say that you did 8 reps last session with 80 kg.

Your goal is to do 9 reps with 80 kg this time, this would increase the poundage by 80 kg, this is great improvement!

So, you start your set and reach failure at 8 reps, you feel disappointed and want to rack the bar, don’t do it!

Keep your arms straight, take 3–5 deep breaths and try to do at least 1 more rep.

This training method solves the problem of you cheating during your reps, you know that tension is going in the right place.

The only caveat is that you can easily take breaks which are way too long.

The goal is not to work on muscular endurance, we are still here to build muscle!

As such, use this only when you have been plateauing for a while, do it for a few weeks and then, increase the load.

If you are consistently struggling to apply progressive overload, you are either really advanced or you have a problem in your training program or recovery plan.

Check your training volume, your caloric intake and your sleep quality before considering anything else!

Focus on the basics, and when this is taken care of, then you can start playing with the details.