What is progressive overload and why does it work?
Slowly increasing the demand on your muscles overtime to help them grow is known as progressive overload. Alive programs utilize progressive overload by increasing the amount of reps or sets as your progress through a program, adding a superset or additional exercise, slowing down the tempo of an exercise, or by increasing the complexity of an exercise to challenge the muscles more. Another key way to use progressive overload is to increase the amount of weight you are using for an exercise. If the last 2-3 reps of a set do not feel difficult, it may be time to increase the weight you are using for that exercise.
What is a MYO Rep?
MYO-Reps are a specific rest-pause training technique that involves taking a working set to the point of failure. Ideally you will use the same weight and rest briefly in between sets. If you feel the same weight is too easy for the amount of reps, you can always go a little heavier. Just be sure to take a short enough pause to change weight and catch a breath or two!
What is RPE?
RPE (Rate of Perceived Exertion) helps you measure workout intensity and decide when to increase resistance. Learn how to use RPE in your workouts to take your training to the next level, read the full RPE article here.