Mind Pump: Raw Fitness Truth 2793: How to Calculate Volume and Progressively Overload for MAX GAINS
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Feb 13, 2026 Clear breakdown of how to calculate training volume (sets × reps × weight) and use progressive overload for steady gains. Practical tips on which lifts to track and using micro-increments to avoid setbacks. Conversations about training around injury, protecting the rotator cuff, and squatting safely at home. Quick dives into fish roe vs fish oil, vibration plates, and the effects of water retention on performance.
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Progress While In Surplus, Not Cut
- Do progressive overload during calorie surplus, not a deficit, to provide nutrients for recovery and growth.
- Avoid ramping training intensity while cutting because it risks overtraining and muscle loss.
Use Micro Increments To Grow Consistently
- Use micro-increments (2.5 lb or smaller) to make reliable weekly progress and avoid big swings.
- Small consistent jumps compound into large strength gains over time.
Restrain The Urge To Hammer It On Good Days
- When you feel good, resist maximal sessions; instead keep volume steady or add tiny amounts week-over-week.
- Discipline not to chase every good workout prevents long-term stagnation.