The BEST Progressive Overload Method (New Research)

Summary by Krater

This video analyzes and compares the effects of load versus repetition progression methods on muscle hypertrophy and strength, concluding that both methods are similarly effective for muscle growth.

From the video

Answers: Does load progression or repetition progression build more muscle and strength?

• progressive overload
• muscle hypertrophy
• strength gains
• load vs repetition progression
• bench press
• squat

Exercises

• bench press · barbell
• squat · barbell · 8-12 reps

What it concludes

• Leg extension strength gains were not different between progressing through load or reps, but muscle growth of the vastus lateralis was greater for load progression.
• A randomized controlled trial comparing load and rep increases for muscle and strength found that muscle growth measurements were similar between the load and rep groups.
• Smith machine squat strength gains were fairly similar between both groups, with the load group seeing a small 2kg greater increase.
• Load and rep progressions are fairly comparable for increasing muscle and strength.
• Reps between 6 and 35 are similarly effective for muscle growth provided those reps are performed to or close to failure.
• Progressing load rather than reps is your safest bet for maxing one-rep max strength.