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It’s Lee Hayward here with another workout training tip.
In this video I’m going to show you how I use progressive overload to make steady progress from workout to workout.
This is a follow up to the previous arm workout video that I posted earlier.
I’ve been using the positions of flexion style of training in a lot of my workouts with great results.
The first exercise is ez-bar bicep curls. This is a mid-range power exercise for the biceps.
Last workout I worked up to 2 sets of 6 reps with 110 lbs.
This workout I worked up to 2 sets of 6 reps with 115 lbs.
So that’s a 5 pound improvement from my last workout.
The next exercise is close grip bench press. This is the mid-range power exercise for the triceps.
Last workout I did 225 lbs. this workout I did 235 lbs.
That’s a 10 lb. gain from my last workout.
You’ll notice that I keep my grip exactly shoulder width apart. Going closer then this will place excess strain on the writs and limit the amount of weight you can lift.
Now I’m going to move on to ez bar preacher curls. This is the fully stretched exercise for the biceps.
Last day I used 70 lbs. for 2 sets of 6. This day I used 80 lbs. for 2 sets of 6. A full 10 lb. gain from my last workout.
You’ll notice that I’m using a close grip on the bar, this will work the outer head of the biceps and help to create more bicep peak.
Next is the overhead one arm tricep extensions. This is the fully stretched exercise for the triceps.
I went from using a 40 lb. dumbbell last workout to using a 45 lbs. dumbbell this workout.
I like to alternate back and forth between bicep and tricep exercises for my arm workouts. This pumps up the arms like crazy.
And it also helps to keep your strength levels higher during your workout. Because while you are working the biceps the triceps are getting a rest, and then when you work the triceps the biceps get a rest.
Here I’m moving on to dumbbell concentration curls on the preacher bench. This is the peaked contraction exercise for the biceps.
I find this variation of concentration curls help keep the exercise stricter because you can’t swing and use momentum to lift the weight.
Last workout I did 2 sets of 6 with a 40 lb. dumbbell, this workout I did 2 sets of 6 with a 45 lb. dumbbell. A 5 lb. jump in weight from my previous workout.
The last exercise of the workout is tricep dumbbell kick backs. They work the triceps the hardest in the fully peaked contraction position.
I like to do this exercise kneeling on a flat bench.
Last workout I used a 40 lb. dumbbell for 2 sets of 6 reps.
This workout I used a 45 lb. dumbbell for 2 sets of 6 reps.
So that’s a 5 pound improvement from my last workout.
Using progressive overload basically means each workout you should try to do better then what you did for your previous workout.
You can either lift more weight, as I did here in this video. Or you can perform higher reps with the same weight.
Generally, you’ll be able to make steady gains like this for several weeks. But eventually your strength will plateau and you’ll struggle to keep improving from week to week. When this happens you should switch up your exercises and start the progressive overload process all over again with a new set of exercises.
So for example,
In place of ez barbell curls you may do standing dumbbell curls.
In place of close grip bench press you may do tricep push downs.
Instead of using preacher curls you could switch to incline bench dumbbell curls.
Instead of using overhead dumbbell extensions you could switch to lying ezbar tricep extensions.
Rather then doing dumbbell concentration curls and dumbbell tricep kick backs, you may do the same exercises using low pulley cable variation.
Basically just change up your exercises and then focus on making steady progressive gains until your strength levels plateaus again.
Eventually you’ll rotate through a few different series of exercises and continue to make steady progress each rotation. Beating your personal best lifts from the previous time you used those same exercises.
Duration : 0:5:12
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