Key takeaways
- Progress repetitions first.
- Keep technique measurable.
- Use small load jumps.
Earn the next increase
More weight is only one form of overload. Better control, a larger safe range of motion, another repetition and shorter rest can all show progress.
Keep technique measurable
Choose a repeatable setup and record your work. If your form changes just to complete the set, the comparison is no longer useful.
- Progress repetitions first.
- Use the smallest practical load jump.
- Keep one to three repetitions in reserve.
- Deload when fatigue masks performance.
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Use judgement
This is general education, not individual medical advice. Stop and seek qualified help for pain, illness, unusual symptoms or concerns about suitability.