Comments on: Progressive Overload Means Guaranteed Muscle Growth!

By: Martin

Martin — Fri, 22 Jan 2010 23:07:38 +0000

Mark,
I used to workout daily but always try to restrict caloric intake to around 75% of my base metabolic rate. Following some of your articles discussion on necessary vs extra caloric intake, I upped my intake to BMR plus circa 300 calories for muscle growth. i have since noticed better muscle gains but also a noticable increase in belly fat… In your opinion, is the belly fat a natural (unavoidable) side effect of this process? or is more likely I’ve made a silly measurement error and just eating too much? Is it possible to get that balance perfectly right?
martin
P.S.: your site is a fantastic resource. thanks.

By: how many reps to start with?

how many reps to start with? — Sun, 13 Dec 2009 00:49:01 +0000

How many reps should we start with? Should we do 5 reps 5 times and add weight each time, or 10 reps 3 times? Or 8 or 12? Is there an optimal rep range, all other things being considered equal (diet, body type etc.)?

By: Talha

Talha — Fri, 03 Jul 2009 23:47:23 +0000

Hi Mark.
You site is great. I want to discuss my biceps routine with you. this is what i did last week
preacher curls 75lbs 3×8
concentration curls 40 3×8 (per arm)
21’s with 50lbs.
What should my routine for next week be.
Also. Say i do a perfect set of 8 continous reps on preacher curl with 75 lbs. I rest 2mins and do another set. Now if i experience difficulty in completing 8 reps in a row on this second set, Is the weight too much??

By: Mark McManus

Mark McManus — Thu, 18 Jun 2009 19:06:00 +0000

@Kevin. Yes, unfortunately it’s too much. In 10 weeks you can expect a few pounds max. about 5 or so if you are a beginner. But, a few pounds is noticeably much bigger.
Mark

By: Kevin

Kevin — Sun, 14 Jun 2009 10:02:37 +0000

Hi Mark, if i do the workout from your free ebook and do everything literally how long will it take for me to see results?? you think i could add 6-7 kilos on my frame in those 10 weeks?? or it is too much?
I have been training for one year with intensity and did not see the results i wanted..
thx..

By: Yavor

Yavor — Thu, 20 Nov 2008 10:14:44 +0000

Very good post. Trying to go trough your articles, buddy, but it ain’t an easy task. You’ve written a lot 🙂

Yavor

By: Dave

Dave — Mon, 07 Jul 2008 01:31:57 +0000

Mark- You wrote back in November that you do chest once a week. I am working the same body part several times per week. How many times per week is too much on one body part?

By: Chris Brian

Chris Brian — Tue, 03 Jun 2008 10:52:21 +0000

Great article!
I think it holds the key to why i’ve not seen the development I want.

Does anyone know if it’s possible to buy a specific Weight Training Log?

I’m UK based but can;t think of any shops that would sell one.

Thanks, Chris

By: Mark McManus

Mark McManus — Fri, 15 Feb 2008 11:00:20 +0000

Hi Brendan.
Don’t do any cardio when your goal is to build muscle. You can build muscle without adding fat on the MANS diet.
Too much cardio releases catabolic hormones which break down your muscle tissue. Lift and eat.
Cheers,
Mark

By: brendan

brendan — Fri, 15 Feb 2008 01:05:52 +0000

i started lifting and working out january the first. I didnt really know what i was doing and still i need to be guided. do i need to do any cardio? also i undersand progressive overload, i just cant apply it properly, i am trying to print out a plan but imot too good at that either, anyway thanks for any advice.

By: admin

admin — Mon, 19 Nov 2007 23:42:32 +0000

Yep, I subscribed to your blog too buddy. I’m actually planning a mega post on this, it could weeks to get it ready though but I want to lay it all out really clearly. Stay tuned!

By: Caveman

Caveman — Mon, 19 Nov 2007 23:36:06 +0000

I subscribed to your blog and thanks for visiting mine. I would like to hear more from you about proper nutrition. I’ve been basically on a low carb, high protein (maybe) diet and in the gym 5 days a week. It’s really working. I’m not sure of how much protein I’m getting exactly. and can’t wait for you to post more about proper nutrition, quanitity, and frequency.

-Caveman

By: admin

admin — Mon, 19 Nov 2007 21:27:39 +0000

Thanks Caveman. I’m always pleased to see someone start hitting the iron. Hope to see you come back here. Nice blog by the way.
Mark

By: Caveman

Caveman — Mon, 19 Nov 2007 21:14:33 +0000

Great post. I’ve just got the ‘bug’ and I am fairly new to lifting and have taken my fatass down 40 lbs in 4 months. I think you described the progressive overload very well.

-Caveman

By: admin

admin — Sat, 10 Nov 2007 20:42:38 +0000

Tyler, 9 sets for chest is sufficient. If you have good form, full range of motion you can build an awesome chest. I currently work my chest in 7 sets once a week. As far as legs are concerned, I mean 9 sets in total. However, 12 sets would be an absolute max. Don’t use isolation exercises for legs e.g. leg extensions, compound is much better.

By: Gyanish

Gyanish — Sat, 10 Nov 2007 19:32:08 +0000

I often fail in that area and I don’t feel any growth for nearly one month. Thanks for pointing this out Mark!

By: Tyler

Tyler — Sat, 10 Nov 2007 18:34:41 +0000

So, this sounds really good. I currently work in the 8-12 rep range and try to switch things up week to week. But can’t I do more than 9 sets for chest? And for legs would it be nine sets for quads, 9 for hams and 9 for glutes?

By: admin

admin — Tue, 06 Nov 2007 19:10:00 +0000

Thank you very much for your comment Carol. Progressive overload is fundamental. I’m glad you tell your readers about it. Thanks for stopping by.
Mark

By: Carol Bardelli

Carol Bardelli — Tue, 06 Nov 2007 18:47:29 +0000

I’ve repeatedly talked about and written about just this. There are gyms full of people who continue to do the exact same resistance workout (and aerobics workout for that matter) over and over and over, and they wonder why they never change their bodies!

Great article!