However, the differences between groups for strength gains (1.2%) and muscle growth (0.6%) were very small; thus, it would be surprising if there were large differences in within-individual rates of progress. The first thing to consider is whether the percentage differences in favor of load (strength) and rep (hypertrophy) progression in Plotkin et al (2) are real differences. Furthermore, both studies reported that group-level gains in strength and muscle tended to be similar between progression protocols.
For example, a lifter could program 3 × 2 @1-2 RIR and would lift whatever load they could do for two reps in that RIR range, which would sometimes be heavier, lighter, or even the same compared to the previous week’s training. Furthermore, similar hypertrophy between groups is not surprising, as the current study found that volume load and volume load progression were not significantly different between groups, and both studies were set-equated between the load and rep progression protocols. I think there is merit to say that individuals generally gained more strength from load progression in Plotkin et al’s study, but probably not enough merit to say that rep progression was superior for hypertrophy. Regarding the similarities, Plotkin et al (2) used a nearly identical protocol that consisted of a load progression group starting with 4 × 8-12RM (9-12 RM was used in the present study), and the load was increased when failure was reached outside of the target rep range.
You can overload any movement pattern, but isolation exercises like bicep curls progress slower than compound movements like squats. Squats progress from assisted squats, to bodyweight squats, to Bulgarian split squats, to pistol squats. You can also progress by increasing the density of your training, meaning more work done in the same time period. Muscular endurance improves by increasing the total number of reps or reducing rest between sets.
Simply put, having more muscle does not necessarily equate to having more testosterone. While testosterone is undeniably a vital hormone for building and maintaining muscle, it’s not a one-way street. The relationship between muscle mass and testosterone is complex and often misunderstood. This integrated approach—training stimulus plus recovery infrastructure—closes the gap between effort in the gym and measurable physiological adaptation. For most people, 3 to 4 days per week of resistance training is the sweet spot. It also modulates the inflammatory response after training, which means faster recovery between sessions.
The effect of testosterone on muscle growth is significant. Genetics, lifestyle, and training habits all play significant roles in determining both muscle mass and testosterone levels. Chronic inflammation slows recovery, blunts muscle protein synthesis, and can even contribute to overtraining syndrome. As you advance, shifting toward heavier loads with fewer reps (6 to 8 per set) targets raw strength. If you are new to lifting, starting with a lighter weight and higher repetitions—say, 12 to 15 reps per set—builds muscular endurance and teaches your nervous system how to recruit muscle fibers efficiently.
Therefore, it’s possible in the presently reviewed study that the benefits of increased loading in the load progression group were also realized in the rep progression group, which explains the lack of between-condition difference in strength gains. However, Plotkin et al reported that strength increased "slightly" more (+5.9%) in the load progression group, and that the rep progression group experienced a 1.8% greater change in the sum of all rectus femoris site muscle thicknesses. Plotkin et al had the rep progression group complete 4 sets to failure with a 10RM each session and increased reps as they could, which was identical to the present study. The researchers hypothesized that load progression would lead to greater increases in both strength and muscle size than volume progression. The primary purpose of the reviewed study was to compare changes in leg extension 1RM and vastus lateralis cross-sectional area over 10 weeks of training that progressed either the load lifted or reps performed in untrained men and women. Fortunately, a new within-subjects design study by Chaves et al (1) once again compared load and rep progressions for strength and hypertrophy in a mixed-sex population, but this time they tested specific strength.
Motivation can be maintained by avoiding the monotony of repeating identical exercise routines. This technique results in greater gains in physical strength and muscular growth, but there are limits. Progressive overload in principle is used to allow for the continuous adaptions under stress, by increasing the stress as the body adapts. Neuromuscular adaptation will occur first, which will already increase the individual’s strength when lifting. By placing the exercise musculature under greater-than-normal demand, the body will start a natural adaptation process, improving its capabilities to endure that higher amount of stress. At the time, most medical doctors believed that weightlifting should be avoided because any type of extreme effort was not desirable for the heart.
If you aren't progressively overloading, you aren't growing. Progressive overload is not just about adding weight to the bar. Deloads help manage fatigue and maintain long-term progress. Intermediates should aim for increases every 1–2 weeks (1.25–2.5 kg). Higher volumes can work for advanced lifters but require careful fatigue management and planned deloads. Better execution means more efficient force production and heavier weights over time.

Gender: Female

Social links