5 main types of Progressive Overload: 1️⃣ Weight Overload Increase the load you lift • Add more plates or heavier dumbbells • Small increases (2–5%) work best 👉 Most common and most effective type. 2️⃣ Rep Overload Increase repetitions with the same weight • Example: 8 reps → 10 reps • Great when weight jumps are too big 👉 Builds endurance and muscle control. 3️⃣ Set Overload Increase total sets • 3 sets → 4–5 sets • Increases training volume 👉 More work = more stimulus. 4️⃣ Tempo / Time Unde
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