Dr. Bret Contreras

And then we're going to go up either one more rep or you're up five or 10 pounds.

You know, even if we maxed out and said, OK, we're going to try and get one more rep each week.

You won't get, you know, 52 more reps each year.

Right.

You won't get five more pounds each month.

That's 60 pounds in a year.

You won't keep going up 60 pounds.

Maybe you can the first year, maybe the second year, depending on the lift.

But after a while, then if that were true,

In 10 years of lifting, everyone would be doing 600 plus pounds on every exercise.

It doesn't happen.

And that's what people don't talk about with progressive overload.

You got to talk about this because you can't just keep going up.

It doesn't happen.

And then it's frustrating when you think you have to progressive overload and then you don't get one more rep.

or you don't get five more pounds or you don't set a PR and then you start getting contorting your form and you start getting joint pain and nagging injuries and then you start going backwards that's one thing you definitely want to avoid we talked about this yesterday is avoiding this pain cycle avoiding this nagging injury cycle how do you keep making gains without being hurt without being and that's where you got to use more variety

My top six are squats, bench press, deadlifts.

military press, chin-ups, and hip thrusts.

Great.

And if you do those six lifts, so it's like, I loved powerlifting, but if you just did the three lifts, your shoulders might not be maximally developed.