After visiting the Bodypower Expo at the weekend, motivation hit a new high. Aaron and I decided we needed more extreme workouts.
Progressive overload is continuously making your muscles work harder in order to increase endurance, size or strength. Without it, you are just maintaining what you already have.
Check out this interesting article about it on bodybuilding.com
THE 6 SET CHALLENGE
- 6 sets
- 8-10 reps in each set
- Use your normal weight
If you manage to do a full 6 sets of 10 reps, YOU HAVE TO INCREASE THE WEIGHT the next time you workout – progressive overload.
If you do less than 8 reps, you’re out and have to move on to the next exercise regardless of what set you are on.
If you don’t make it, you stick at that weight for the foreseeable workouts until you do the full 6/10, then increase – this could take a couple of weeks.
I would recommend choosing 4 different exercises for each workout.
OUR 6 SET CHALLENGE WORKOUT
(We did 8 different exercises, it was a lot! Especially doing 6 sets of each, that’s why I’d recommend 4 exercises)
- LAT PULLDOWNS
- BENT OVER ROWS
- REVERSE FLY
- TRICEP PULLDOWNS
- BICEP CURLS
- SKULL CRUSHERS
- EZ BAR CURLS
- OVERHEAD TRICEP EXTENSIONS
We both managed 8 to 10 reps for 6 sets of each exercise but WOW! I have never had a workout like that. We really pushed ourselves.
We also noted down all of the weight that we used. For every single exercise, we will be increasing the weight next time, that’s progressive overload!
I CHALLENGE ANYONE READING THIS TO DO THIS WORKOUT. TRUST ME, YOU’LL FEEL IT BURN.
I’d love to know what you guys think of this. What do you do to overload?