Progressive overload is not enough to build muscle. I’m going to lay out 4 things you need to do to increase your muscle mass.
1️⃣ Mechanical tension
If you’re doing a dip, you want to make sure that your chest, your delts, and your triceps are actually doing the movement. Don’t compensate by using momentum.
2️⃣ Optimize your rep range
You want to work in a rep range that’s ideal for building muscle. Technically, that’s somewhere between 5 and 30 repetitions. I usually stick to sets between 8 and 15.
3️⃣ Volume (number of sets)
You probably want to aim for 4 to 10 sets per week, taken near to failure, when you’re training your chest, triceps, etc.
4️⃣ Increase your weight weekly
This is when progressive overload comes into play. Once you are achieving mechanical tension and optimizing rep range and volume, it is essential that week over week you get stronger. This is your progression. This is how you will build muscle.
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