Progressive overload is the foundation of muscle growth and can be achieved through several different training adjustments. Lifters can add more weight, perform more repetitions, increase the number of sets, or slow down their lifting tempo to increase time under tension. Consistently tracking these variables is essential to ensure continuous progress over time.
GainFrame Guy. Progressive Overload Explained.1. Add More Weight. The most obvious method. Even 2.5lbs per side counts. +5 lbs. 100 lbs. 105 lbs.2. Add More Reps. Same weight. More reps. Still progressive overload. 8 reps. 10 reps.3. Add More Sets. More total volume = more growth stimulus. Set 1. Set 2. Set 3. Set 4. +1 Set.4. Slow Down The Tempo. More time under tension = more muscle breakdown = more growth. Time Under Tension. 3 sec down... - 1 sec pause... - 2 sec up.5. Track It Or Lose It. If you're not tracking, you're guessing. Use GainFrame. Track It Or Lose It.
Like the comics? The app does the tracking.
GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.
