Status Updates From Drabina mięśniowa. Naukowe ...

Strategy 9: extending sets beyond failure - drop sets or partial reps to help increase stress on muscle. Good, but may lead to heavier soreness and longer recovery time. Sometimes apply but not always is best.

Strategy 7: overloading via mind-muscle connection - similar to 5, focus on the muscle and its activation. Some exercises better than others for this.

Strategy 8: overloading via shorter rest periods - less recovery time means muscles are working harder. Good if conditioning is wanted or limited time, but growth is better with longer breaks.

Strategy 4: adding sets - example increase sets by one every week while keeping reps the same. After 3 weeks reset sets and increase weight. Need to watch out for increased fatigue.

Strategy 5: overloading via technique - example is slower more muscle focused activation.

Strategy 6: overloading via velocity - control negative and fast/explosive up. Not for all lifts, but good for bench, oh press, pullups and rows

Strategy 2: same weight, increase reps.

Strategy 3: double progression, increase reps 3 weeks in a row, then up the weight and reset reps. Repeat cycle. Do a longer rep increases if needed (especially when the weight increase is too big due to equipment limitations).

Progressive Overload
Strategy 1: increase weight as needed, same reps