My workout program has no progressive overload in it .

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    Sep 04, 2014 8:34 PM GMT
    I think i pinpointed why Im not gaining size and just getting toned. My program has no progressive overload to it. I am on a program called Hypertrophy max . It states that each phase needs to be performed with the same weight for three weeks and then on the fourth week up the weight. Then the phase after that goes to a totally different exercise you just start from the begining . Essentially your muscles arent given a reason to grow. Am I Right? I think i need to add weight every workout session in order to grow. Its essential .
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    Sep 06, 2014 12:30 AM GMT
    That seems pretty counter intuitive. I'd suggest a linear strength program like Starting Strength, Strong Lifts, or any of it's variants if you're okay with doing a lot of compounds.

    That being said, I like my knees and lower back as is. I have a rule of thumb that if I'm doing 3x10 sets for whatever exercise, I should go up in weight if I can hit 8+ reps on the last set. Alternatively, if I can only get to 5, I know I should deload.