Mastering Progressive Overload: A Complete Guide to Building Your Ultimate Physique

POWERED BY:

Welcome to The Ripped Report! Here’s what we’ve got for you today:

• Everything you need to know about the progressive overload to make consistent gains

• Results from this weekend’s epic Pittsburgh Pro

• What new research says about the effectiveness of one set for muscle growth

TRAINING TIPS

System Overload 

Improving your performance in the gym hinges on one fundamental principle: progressive overload. Simply put, your progress will eventually plateau if you consistently lift the same weight, perform the same number of reps, and stick to the same tempo without introducing intensifiers like supersets or drop sets. Progressive overload is the key to breaking through these plateaus.

Many lifters mistakenly think progressive overload means loading more plates to the bar. While increasing load is a powerful method for building muscle and strength, it’s only one piece of the puzzle. To maximize your results, you need a more nuanced approach.

The guide below explores everything you need to know about progressive overload, including how to effectively incorporate it into your training by manipulating variables such as volume, frequency, intensity, tempo, and even the angles of your lifts. 

A MESSAGE FROM FITAID

Introducing FITAID Essentials

Discover FITAID’s new line of clean supplements—crafted to power your pursuit of peak performance.

💥 FITAID Creatine Powder: Designed to help your performance, boost ATP and enhance recovery. Available in Unflavored, Watermelon Rush and Fuji Apple.

😴 Magnesium Glycinate: A premium formula for mind and body. Support muscle relaxation, recovery, and overall well-being.

🔋 Vitamin B-Complex: Promote focus, mental clarity and overall cognitive function. Made with the highest-quality methylated B vitamins your body deserves.

🦴 Vitamin D3 + K2: Support bone health, immune function and cardiovascular wellness. Paired together for optimal calcium absorption.

SHOP FITAID ESSENTIALS

Supplement Your Lifestyle©

BODYBUILDING

Showdown in the Steel City

The stage was set at the Pittsburgh Pro over the weekend. Nick Walker made his comeback to the bodybuilding stage after missing last year’s Olympia and was among the favorites to walk away with the win. The problem is that the other favorite was Derek Lunsford, the 2023 Mr. Olympia winner, fresh off his Arnold Classic title just a few months ago.

The contest was as close as you’d expect, with Walker and Lunsford taking it to a rare tiebreaker round to declare a winner.

In the end, Lunsford did just enough to convince the judges, leaving Walker in the runner-up spot and shocking fans watching in attendance and following along online. Now, Walker still needs to win a pro show to qualify for the Olympia and fulfill his promise to be crowned the next Mr. O.

Check out our full Pittsburgh Pro results here, and see what show Walker is competing in next.

EXERCISE SCIENCE 

Is One Set Enough? 

Numerous studies have highlighted the critical role of proper workout volume in maximizing muscle growth. Doing too much can lead to diminishing returns or even serious side effects like overtraining, while doing too little leaves potential gains untapped. Interestingly, recent research explored an unconventional finding: performing a single set can be as effective as three sets for chest muscle growth.

The study used a unilateral pec deck machine to observe 15 untrained men over 12 weeks. Participants trained twice a week, with one arm performing a single set per session (two sets weekly), while the other arm completed three sets per session (six sets weekly). Surprisingly, the results showed equal increases in chest muscle thickness for both protocols.

What could explain these findings? Do all muscle groups respond similarly to different training volumes, or does the optimal approach vary by muscle group and individual? 

SOUND OFF!

Robbery in Pittsburgh?

THE DROP SET 

Peck Gains

• The barbell bench press is excellent for chest gains, but learn how the Smith machine bench press has the upper hand for chest isolation. 

• Board shorts obscure the legs in the Men’s Physique division, which is why many competitors don’t focus on their lower half. This is why Men’s Physique athlete Erink Banks prioritizes leg training. 

• Natural bodybuilder Jeff Nippard underwent a 14-month bulking experiment. See how he tests the limits of what is capable for drug-free muscle growth.  

Sign Up