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Listen "Ep. 212 - Progressive Overload 101 - How To Progress Your Workouts For The Best Results"
Episode Synopsis
Enjoy the episode!
Takeaways:
- When progressing a workout program, it's important to gauge intensity using RPE (rate of perceived exertion)
- For rep ranges, start closer to the bottom of the range in week one and aim to progress reps each week until reaching the top of the rep range
- The main progression point is the first set, and subsequent sets can be adjusted based on the progress of the first set
- Progression can be achieved by adding weight or increasing reps. Progression over time is key in training for body composition improvements
- Training should be individualized based on goals, preferences, and experience level
--
Chapters:
00:00 Coke Zero vs. Diet Coke
06:35 Progressing Your Training Program: The Key to Success
14:06 Understanding RPE: How to Gauge Intensity
23:27 Progressing Rep Ranges: Starting Weight and Rep Targets
25:16 Adding Weight or Increasing Reps: The Path to Progression
27:34 Exploring the Double Progression Model
31:23 Variety and Challenge with Myo-Reps
35:35 Individualizing Training Based on Goals and Preferences
43:23 Foundational Principles for Effective Training
--
If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast
Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2
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Social Media Links
Blog - https://lostandlifting.com/blog
Instagram - https://instagram.com/chazspackman
Instagram - https://instagram.com/lostandlifting_
Instargram - instagram.com/alex_johannsson
TikTok - https://www.tiktok.com/@lostandlifting?lang=en
YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw
Email - [email protected]
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Most Popular L&L Talk Episodes:
Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660
Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293
Ep. 78 - What Is a Calorie Deficit? (Explained) https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918
Takeaways:
- When progressing a workout program, it's important to gauge intensity using RPE (rate of perceived exertion)
- For rep ranges, start closer to the bottom of the range in week one and aim to progress reps each week until reaching the top of the rep range
- The main progression point is the first set, and subsequent sets can be adjusted based on the progress of the first set
- Progression can be achieved by adding weight or increasing reps. Progression over time is key in training for body composition improvements
- Training should be individualized based on goals, preferences, and experience level
--
Chapters:
00:00 Coke Zero vs. Diet Coke
06:35 Progressing Your Training Program: The Key to Success
14:06 Understanding RPE: How to Gauge Intensity
23:27 Progressing Rep Ranges: Starting Weight and Rep Targets
25:16 Adding Weight or Increasing Reps: The Path to Progression
27:34 Exploring the Double Progression Model
31:23 Variety and Challenge with Myo-Reps
35:35 Individualizing Training Based on Goals and Preferences
43:23 Foundational Principles for Effective Training
--
If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast
Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2
-----
Social Media Links
Blog - https://lostandlifting.com/blog
Instagram - https://instagram.com/chazspackman
Instagram - https://instagram.com/lostandlifting_
Instargram - instagram.com/alex_johannsson
TikTok - https://www.tiktok.com/@lostandlifting?lang=en
YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw
Email - [email protected]
-----
Most Popular L&L Talk Episodes:
Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660
Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293
Ep. 78 - What Is a Calorie Deficit? (Explained) https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918
More episodes of the podcast Lost & Lifting Talk
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30/09/2025
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