Chapter 1
The legendary origin of strength
Chapter 2
The subtle math of micro-loading
Chapter 3
Upgrading without adding weight
Chapter 4
The recovery paradox and the plateau
Ch 3 · Upgrading without adding weight
coach Progressive Overload
Squeeze out more reps, / slow down the drop, / trim down the rest.
coach Taking four seconds instead of one to lower a weight increases time under tension, overloading muscles with the exact same weight.
BETA
coach Slide featherweight plates onto the bar to learn how small, steady increases build real strength.
Fun Fact
Sloth speed: Slowing down a bodyweight squat to take 10 seconds down and 10 seconds up can make an unweighted movement feel as heavy as lifting iron.
Glossary
tempo (noun)
The speed at which a passage of music is played or an activity is performed. Australian coach Ian King created the three-digit system in the 1980s to increase exercise difficulty using speed.
The speed at which a passage of music is played or an activity is performed. Australian coach Ian King created the three-digit system in the 1980s to increase exercise difficulty using speed.
Quiz
Which phase of a lift, involving the lengthening of the muscle under tension, benefits most from a slow tempo?
Quiz
Why does a full range of motion build more complete strength than partial movements?
Quiz
Where is the most effective place to pause during an exercise to maximize the challenge?