https://youtu.be/KLAYcdSvWAE?si=qyj5j2e3_4fK5DRP

(Click link to watch my new YouTube video)

Pick 9-12 exercises. Find your 5-6 rep max for each of those exercises. Stick with that weight until you're able to get 10-12 reps with your former 5-6 rep max weight.

Progressive overloading via repetition ramping is a simple, effective, under-utilized method for maximizing muscle gains without sapping your nervous system or putting unnecessary stress on your tendons and joints.

This method is ideal for those whose goal is hypertrophy. It is less ideal if your primary goal is strength gain – specifically limit strength.

If you primarily train for strength, you'd be better off doing linear progression until plateauing, and then switch to a wave periodized approach, such as 5/3/1.

But if you are primarily training for body composition – which is the case for most of my followers and clients – you need to focus on increasing muscle mass (hypertrophy). The method I recommend in the video above is perfect for improving body composition and hypertrophy.

It's simple. It's sustainable. It's fun.

Put your ego aside. Don't become obsessed with increasing weight until you double the reps you're able to do. Become obsessed with increasing the amount of reps you can complete in a set with a heavy weight.

It may seem like progress is slow, but the accumulation of reps with these heavy loads over time will result in a massive accumulation of muscle tissue. This is what we want.

Let's all get jacked this year!

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