<p>Your workouts need to be challenging from one to the next, introducing some additional factor of difficulty for your muscles to overcome. That concept is called progressive overload, and you won't build the physique you want without it.</p>

Progressive Overload

<p>Try to add two extra reps to your last set while maintaining form. If you're able to maintain perfect form through your two extra reps for two weeks straight, you are ready to increase your weights by 2.5 to 5 pounds for an upper body lift and 5 to 10 pounds for a lower body lift.</p>

Two For Two Rule

<p>Pace yourself as you lower the weight down, counting to three each time. That will increase your time spent under growth stimulus to about 30 seconds. Focus on slowing down the eccentric, or lowering, portion of the movement—where the mechanical demand on the muscle is higher.</p>

Increase Time Under Tension

<p>Add in additional movement to your exercises to increase the difficulty. This also improves your brain-body coordination and helps with motor control.</p>

Increase The Difficulty Of Your Exercise

<p>Add in a dropset- a set of additional reps at a lighter weight- to push your muscles to fatigue without risking an injury.</p>

Maximize The Volume Of Your Workout

<h1 data-theme-key="content-header-title">Progressive Overload Is the Key Your Muscle-Building Workouts Need</h1><p>You're shortchanging your gains without pushing yourself with a plan.  </p><address dir="ltr"><span data-theme-key="by-line-name" dir="ltr">By <a data-theme-key="popover-trigger" title="Cori Ritchey, C.S.C.S." alt="" href="https://www.menshealth.com/author/259241/cori-ritchey-c-s-c-s/" aria-expanded="false" aria-haspopup="dialog" dir="ltr">Cori Ritchey, C.S.C.S.</a></span><time dir="ltr">Published: Mar 26, 2025 12:45 PM EDT</time></address><img src="https://www.menshealth.com/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523ffffff" height="16" width="16" alt="bookmarks"><div><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" data-vars-ga-recipe-button-state="recipe_save"><span data-theme-key="save-button-label">Save Article</span></button></div><picture class="css-1oxikel e1i0vlu30"><source srcset="https://hips.hearstapps.com/hmg-prod/images/bald-senior-athlete-preparing-for-weightlifting-royalty-free-image-1743006786.pjpeg?crop=1.00xw:1.00xh;0, https://www.menshealth.com/fitness/a64289528/progressive-overload-muscle-building/0&amp;resize=1200:*" media="(min-width: 73.75rem)"><source srcset="https://hips.hearstapps.com/hmg-prod/images/bald-senior-athlete-preparing-for-weightlifting-royalty-free-image-1743006786.pjpeg?crop=1.00xw:1.00xh;0, https://www.menshealth.com/fitness/a64289528/progressive-overload-muscle-building/0&amp;resize=1024:*" media="(min-width: 64rem)"><source srcset="https://hips.hearstapps.com/hmg-prod/images/bald-senior-athlete-preparing-for-weightlifting-royalty-free-image-1743006786.pjpeg?crop=0.723xw:1.00xh;0.167xw, https://www.menshealth.com/fitness/a64289528/progressive-overload-muscle-building/0&amp;resize=980:*" media="(min-width: 48rem)"><source srcset="https://hips.hearstapps.com/hmg-prod/images/bald-senior-athlete-preparing-for-weightlifting-royalty-free-image-1743006786.pjpeg?crop=0.723xw:1.00xh;0.167xw, https://www.menshealth.com/fitness/a64289528/progressive-overload-muscle-building/0&amp;resize=640:*" media="(max-width: 48rem)"><img src="https://hips.hearstapps.com/hmg-prod/images/bald-senior-athlete-preparing-for-weightlifting-royalty-free-image-1743006786.pjpeg?crop=0.723xw:1.00xh;0.167xw,0&amp;resize=640:*" alt="bald senior athlete preparing for weightlifting training" title="Bald senior athlete preparing for weightlifting training" width="768" height="765"></picture><figcaption data-theme-key="photo-credit-figcaption-lead-image" dir="ltr"><span data-theme-key="photo-credit-creditor" dir="ltr">Cavan Images</span><span dir="ltr">//</span><span dir="ltr">Getty Images</span></figcaption><p data-journey-content="true" data-node-id="0" dir="ltr"><strong data-node-id="0.1" dir="ltr"><a href="https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="REAL MUSCLE GROWTH" data-node-id="0.1.0" dir="ltr">REAL MUSCLE GROWTH</a> </strong>is intentional. Serious size doesn't simply appear when you hit your <a href="https://www.menshealth.com/nutrition/a32842318/how-much-protein-do-i-need/" data-vars-ga-outbound-link="https://www.menshealth.com/nutrition/a32842318/how-much-protein-do-i-need/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="protein goal" data-node-id="0.3" dir="ltr">protein goal</a> if you're just cruising through your workouts without <a href="https://www.menshealth.com/fitness/a64058757/muscle-building-plan/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a64058757/muscle-building-plan/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="following a plan" data-node-id="0.5" dir="ltr">following a plan</a>. You need to push yourself to make significant change. </p><p data-journey-content="true" data-node-id="1">Your body is efficient, and muscle needs a reason to grow—it's not going to waste resources generating new tissue if it doesn't need to. To pack on serious mass, you need to place your muscles under progressively more challenging stimuli, forcing adaptation. </p><div>Advertisement - Continue Reading Below</div><p data-journey-content="true" data-node-id="2" dir="ltr">Simply put: Your workouts need to be challenging from one to the next, introducing some additional factor of difficulty for your muscles to overcome. That concept is called <a href="https://www.menshealth.com/fitness/a61639838/progressive-overload-methods/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a61639838/progressive-overload-methods/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="progressive overload" data-node-id="2.1" dir="ltr">progressive overload</a>, and you won't build the physique you want without it. Here are a few ways you can apply it to your workouts.  </p><h2 data-node-id="4">Lift Heavier Weights</h2><p data-journey-content="true" data-node-id="5">There's a reason you don't see everyone curling the same 15 pound dumbbell they started out with their first time in the gym. The more you train, the more your muscles adapt to become suited to moving the weights you use. The more weight you use, the more they'll need to grow to be able to handle the increased stimulus. </p><p data-journey-content="true" data-node-id="6" dir="ltr">This doesn't mean that you can just slap three plates on a barbell and make gains—you've got to work up to heavier weights. To do that, apply the <a href="https://www.menshealth.com/fitness/a33849830/progressive-overload/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a33849830/progressive-overload/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="two-for-two rule" data-node-id="6.1" dir="ltr">two-for-two rule</a>: If you're able to crush two extra reps at the end of your last set with perfect form for two weeks in a row, you're ready to increase your weight the next time you lift. Once you get there, try adding on 2.5 to 5 pounds for an upper body lift, and 5 to 10 pounds for a lower body lift. <br data-node-id="6.3" dir="ltr"></p><h2 data-node-id="7">Increase Time Under Tension</h2><p data-journey-content="true" data-node-id="8" dir="ltr">The longer your muscles are subjected to that growth-inducing stimulus, the more effective the workout. This is called <a href="https://www.menshealth.com/fitness/a27007443/time-under-tension/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a27007443/time-under-tension/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="time under tension" data-node-id="8.1" dir="ltr">time under tension</a>. For example, if you have 10 reps in your set of biceps curls and you perform at a normal, constant pace, you might work your target muscle for about 10 seconds. To increase that time, slow down your reps. This is called <a href="https://www.menshealth.com/fitness/a19685934/how-to-gain-muscle-fast/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a19685934/how-to-gain-muscle-fast/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="tempo" data-node-id="8.3" dir="ltr">tempo</a>, and it's just another factor in your muscle-building toolkit.<br data-node-id="8.5" dir="ltr"></p><div>Advertisement - Continue Reading Below</div><p data-journey-content="true" data-node-id="9" dir="ltr">Pace yourself as you lower the weight down, counting to three each time. That will increase your time spent under growth stimulus to about 30 seconds. Focus on slowing down the <a href="https://www.menshealth.com/fitness/a41736822/eccentric-vs-concentric/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a41736822/eccentric-vs-concentric/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="eccentric, or lowering, portion of the movement" data-node-id="9.1" dir="ltr">eccentric, or lowering, portion of the movement</a>—where the mechanical demand on the muscle is higher.<br data-node-id="9.3" dir="ltr"></p><h2 data-node-id="10">Level Up the Difficulty of Your Exercises </h2><p data-journey-content="true" data-node-id="11" dir="ltr">Been crushing your <a href="https://www.menshealth.com/fitness/a26752486/perfect-push-up/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a26752486/perfect-push-up/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="pushups" data-node-id="11.1" dir="ltr">pushups</a> recently? Try attacking an <a href="https://www.menshealth.com/fitness/a34932169/mvp-level-up-take-your-pushup-to-the-next-level/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a34932169/mvp-level-up-take-your-pushup-to-the-next-level/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="archer pushup" data-node-id="11.3" dir="ltr">archer pushup</a> next.</p><p data-journey-content="true" data-node-id="12" dir="ltr">Changing up the demand to joint range of motion and muscular emphasis will allow you to further progress the challenge of your workouts. There's also a neurological challenge at play here; as you learn how to do the new movement, your brain and body are working together to make <a href="https://www.menshealth.com/fitness/a39750481/neuromuscular-adaptations-strength-training/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a39750481/neuromuscular-adaptations-strength-training/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="neuromuscular adaptations" data-node-id="12.1" dir="ltr">neuromuscular adaptations</a> to make the task easier. Pick a more difficult exercise to layer into your routine once you've got the basics down. <br data-node-id="12.3" dir="ltr"></p><h2 data-node-id="13">Increase Your Work Volume</h2><p data-journey-content="true" data-node-id="14" dir="ltr">Ever get through your sets and feel like you have more left in the tank? You can also add more reps to your training as a means of progressive overload. But you shouldn't just tack on an extra set by feel to burn out the muscle—you'll be at risk of adding <a href="https://www.menshealth.com/fitness/a64039102/muscle-building-workout-mistakes/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a64039102/muscle-building-workout-mistakes/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="junk volume" data-node-id="14.1" dir="ltr">junk volume</a> to your workout (reps that aren't useful for your intended goal), which can cost you in the long run. Instead, consider <a href="https://www.menshealth.com/fitness/a30896097/drop-sets/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a30896097/drop-sets/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="adding on a dropset" data-node-id="14.3" dir="ltr">adding on a dropset</a> for smart progression. </p><p data-journey-content="true" data-node-id="15">Let's keep the biceps curl example. After you complete your last set of 10 reps, try dropping the weight in half and squeezing out 5 to 6 more reps. This will give you the stimulus to push your muscles to fatigue, while minimizing the risk of injury that might come by adding in more reps at your regular working weight. </p><p data-journey-content="true" data-node-id="16" dir="ltr">Want to know more about building real muscle? Check out the <a href="https://www.menshealth.com/fitness/a64058757/muscle-building-plan/" data-vars-ga-ux-element="Hyperlink" data-node-id="16.1" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a64058757/muscle-building-plan/" data-vars-ga-call-to-action="MH Ultimate Guide to Muscle-Building" dir="ltr"><em data-node-id="16.1.0" dir="ltr">MH</em> Ultimate Guide to Muscle-Building</a>, which features the advice, exercises, and training plans you need to achieve your goals.</p>

Steady progression in your workout routine challenges your body and builds muscle more quickly.

Progressive overload is vital to building muscle. Here are 4 ways to use progressive overload in your workouts to build muscle. 

health

Health

motivationandinspiration

Motivation & Inspiration

exerciseandfitness

Exercise & Fitness

Progressive Overload Is the Key Your Muscle-Building Workouts Need

<p>You're shortchanging your gains without pushing yourself with a plan. </p>

<p><strong><a href="https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/">REAL MUSCLE GROWTH </a> </strong>is intentional. Serious size doesn't simply appear when you hit your <a href="https://www.menshealth.com/nutrition/a32842318/how-much-protein-do-i-need/">protein goal </a>if you're just cruising through your workouts without <a href="https://www.menshealth.com/fitness/a64058757/muscle-building-plan/">following a plan </a>. You need to push yourself to make significant change. </p>

<p>Your body is efficient, and muscle needs a reason to grow—it's not going to waste resources generating new tissue if it doesn't need to. To pack on serious mass, you need to place your muscles under progressively more challenging stimuli, forcing adaptation. </p>

<p>Simply put: Your workouts need to be challenging from one to the next, introducing some additional factor of difficulty for your muscles to overcome. That concept is called <a href="https://www.menshealth.com/fitness/a61639838/progressive-overload-methods/">progressive overload </a>, and you won't build the physique you want without it. Here are a few ways you can apply it to your workouts. </p>

<p>There's a reason you don't see everyone curling the same 15 pound dumbbell they started out with their first time in the gym. The more you train, the more your muscles adapt to become suited to moving the weights you use. The more weight you use, the more they'll need to grow to be able to handle the increased stimulus. </p>

<p>This doesn't mean that you can just slap three plates on a barbell and make gains—you've got to work up to heavier weights. To do that, apply the <a href="https://www.menshealth.com/fitness/a33849830/progressive-overload/">two-for-two rule </a>: If you're able to crush two extra reps at the end of your last set with perfect form for two weeks in a row, you're ready to increase your weight the next time you lift. Once you get there, try adding on 2.5 to 5 pounds for an upper body lift, and 5 to 10 pounds for a lower body lift. <br> </p>

<p>The longer your muscles are subjected to that growth-inducing stimulus, the more effective the workout. This is called <a href="https://www.menshealth.com/fitness/a27007443/time-under-tension/">time under tension </a>. For example, if you have 10 reps in your set of biceps curls and you perform at a normal, constant pace, you might work your target muscle for about 10 seconds. To increase that time, slow down your reps. This is called <a href="https://www.menshealth.com/fitness/a19685934/how-to-gain-muscle-fast/">tempo </a>, and it's just another factor in your muscle-building toolkit.<br> </p>

<p>Pace yourself as you lower the weight down, counting to three each time. That will increase your time spent under growth stimulus to about 30 seconds. Focus on slowing down the <a href="https://www.menshealth.com/fitness/a41736822/eccentric-vs-concentric/">eccentric, or lowering, portion of the movement </a>—where the mechanical demand on the muscle is higher.<br> </p>

Level Up the Difficulty of Your Exercises

<p>Been crushing your <a href="https://www.menshealth.com/fitness/a26752486/perfect-push-up/">pushups </a>recently? Try attacking an <a href="https://www.menshealth.com/fitness/a34932169/mvp-level-up-take-your-pushup-to-the-next-level/">archer pushup </a>next. </p>

<p>Changing up the demand to joint range of motion and muscular emphasis will allow you to further progress the challenge of your workouts. There's also a neurological challenge at play here; as you learn how to do the new movement, your brain and body are working together to make <a href="https://www.menshealth.com/fitness/a39750481/neuromuscular-adaptations-strength-training/">neuromuscular adaptations </a>to make the task easier. Pick a more difficult exercise to layer into your routine once you've got the basics down. <br> </p>

<p>Ever get through your sets and feel like you have more left in the tank? You can also add more reps to your training as a means of progressive overload. But you shouldn't just tack on an extra set by feel to burn out the muscle—you'll be at risk of adding <a href="https://www.menshealth.com/fitness/a64039102/muscle-building-workout-mistakes/">junk volume </a>to your workout (reps that aren't useful for your intended goal), which can cost you in the long run. Instead, consider <a href="https://www.menshealth.com/fitness/a30896097/drop-sets/">adding on a dropset </a>for smart progression. </p>

<p>Let's keep the biceps curl example. After you complete your last set of 10 reps, try dropping the weight in half and squeezing out 5 to 6 more reps. This will give you the stimulus to push your muscles to fatigue, while minimizing the risk of injury that might come by adding in more reps at your regular working weight. </p>

<p>Want to know more about building real muscle? Check out the <a href="https://www.menshealth.com/fitness/a64058757/muscle-building-plan/"><em>MH </em>Ultimate Guide to Muscle-Building </a>, which features the advice, exercises, and training plans you need to achieve your goals. </p>

Not Building Muscle? Your Workouts Might Be Missing This Key Principle.

Progressive Overload

Two For Two Rule

Increase Time Under Tension

Increase The Difficulty Of Your Exercise

Maximize The Volume Of Your Workout

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