Progressive Overload (Plus the Protein Giveaway Winner) | Bonus

Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique:
http://witsandweights.com/physique

We're announcing this month's podcast review giveaway toward the end of the episode. Just send me an email to claim your prize!

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Understanding how to increase weights, sets, reps, and/or effort based on your training level and program type is crucial to get the most out of your training.

Progressive overload gets confused because of the term "overload" when it's really about working within current capabilities to challenge yourself and progress over time.

Our bodies are incredibly adaptive machines.

They quickly get used to whatever stress we put on them... and then stop changing unless we intelligently modify that stress.

That's why I'm dedicating our next Physique University live coaching call to the science of progressive overload, which is the missing link for most lifters in their 40s and beyond who feel stuck.

Today (Tuesday June 3, 2025) at 1pm Eastern (replay will be available to everyone who signs up), I'm breaking down exactly when to:

• Add weight to the bar
• Increase reps
• Add more sets
• Push closer to failure

You can get this training (including the replay and everything else in Physique University) free for your first two weeks when you join now.

You'll get immediate access to the private community, your personalized nutrition plan, workout programs designed for real progress, and Tuesday's live call on progressive overload.

===> Click here to join WWPU and claim your free 2-week trial

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https://physique.witsandweights.com/

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Episode Transcript

Speaker 1 (00:00):
Hey Wits and Weights family, Philip Pape here
dropping a quick bonus episodefor Tuesday with two things to
talk about.
The first is progressiveoverload and the second is
announcing the winner of thismonth's giveaway for free
protein for submitting yourfive-star review to Apple.
So we'll get to that.
I'll announce that toward theend of the quick episode.

(00:21):
But talking about progressiveoverload, when someone starts
lifting weights for the firsttime with the goal to build
strength, build muscle, theywant to improve their physique.
Maybe they're looking for a fatloss to complement their
nutrition.
One of the earliest questionsis how the heck do I progress?
Is this program for strength oris it hypertrophy?
What even is that?
What is progressive overload?
And one of the simplest answersthat I have for you is simply

(00:44):
progressive overload is anapproach to your training where
you're challenging yourself alittle bit more each time in the
gym.
Now, that's very high level.
That's very generic.
When we break it down tospecific training variables,
that's where things get moreobjective.
Are we increasing the weight?
Are we increasing the reps?
Are we increasing the sets, orare we even keeping all of those

(01:05):
consistent and actuallyincreasing the perceived
intensity?
The other thing aboutprogressive overload is it gets
confused because of the termoverload.
We're not actually overloadingright.
We are actually pushing thelimits of our current capability
and telling our bodies that weneed to expand that capability
for next time.

(01:25):
So we're not really forcinganything.
We're actually simply workingwithin what we have and then
able to progress that over time.
Anyway, I wanted to drop thisepisode because today in
Physique University, for ourlive coaching call, which we do
every other week on a Tuesday,I'm going over this exact topic.
I'm going over the detailsabout when and how you should
increase weights, sets, reps,intensity, the training

(01:47):
variables, the differentscenarios based on your training
level, based on your type ofprogram and so that you can do
it on your own, Even if you havea program from somebody, or
you're working with a trainer oryou're working on your own
understanding the right way todo it so you get the most out of
your training.
And, as always, PhysiqueUniversity is free for the first
two weeks, so it'd be kind ofcrazy not to just jump in and
try it out.
You could definitely cancel anytime within the first two weeks

(02:10):
.
Of course, I hope you'll findthe tremendous value in not only
the coaching call which, by theway is not just training, but
it's a live Q&A, it's livecoaching, it's kind of like
office hours, but you also getall the other goodies that come
with the program, including acustom nutrition plan that I put
together for you monthlyworkouts, monthly challenges.
In fact, today we are startingthe June challenge, which is

(02:33):
called Meal Prep Mayhem, andit's all about meal planning and
meal prep and getting you to dothat consistently so you can
avoid decision fatigue,emotional eating and also hit
your macros.
So that's really all I'm gonnasay about it.
If you wanna check out PhysiqueUniversity and come to the live
training today, it's at 1 pmEastern, but the replay is going
to be available shortlythereafter, which you can
download anytime.

(02:53):
There's also an entire courselibrary about physique
development and fat lossmenopause, fat loss, calories
everything that makes it farmore valuable than its cost.
Again, your first two weeks arefree.
Click the link in the shownotes or go to witsandweightscom
slash physique.
All right, let's talk about thewinner of this month's review.
Every month going forward,we're gonna give away a free

(03:14):
protein supplement of choice toanyone who submits a five-star
review and gets their nameentered into a drawing, and then
I announce the winner on thepodcast.
If you are the winner on thepodcast.
If you are the winner, pleasesend me an email, philipwith1l
at witsandweightscom, to claimyour prize.
And this week's, or thismonth's, winner is xdrunkmike
xdrunkmike is the username Deafworth listening to this show,

(03:38):
Excuse me.
Recently found this show Don'teven remember how, but has
immediately become one of mygo-to health fitness nutrition
podcasts.
If you like Mind Pump or MikeMatthews, you most likely will
enjoy Wits and WeightsStraightforward and easy to
understand advice and guidance.
Already downloaded in LoveMacrofactor, one of Phillip's
recommendations.
Definitely worth a shot.
And if you're not sure whatMacrofactor is, it's a food

(03:59):
logging app.
It's the only app on the marketthat actually calculates your
metabolism, so it makes it easyto hit your goals.
It's what I use with clientsand we use it in Physique
University as well.
So if you want to learn how totrack that and use it properly
and deal with all the situationsthat come up, that's another
great reason to join PhysiqueUniversity.
Anyway, that's it for this week.
Xdrunk Mike, send me an emailand claim your prize.
The rest of you.

(04:19):
I hope to see you in PhysiqueUniversity for the live call
today or soon to check out thereplay and say hello in the
community.
Make sure to stay strong, Makesure to use your wits, use your
weights and I'll see you nexttime.