Progressive Overload 101 (Which is the best method?)

Progressive Overload
If you have read enough fitness articles or follow a few fitness youtubers, you learn that the biggest factor for training progress is progressive overload. In short, progressive overload is adding a stimulus your body is not used to in order to trigger an adaptation. Though you may know how important progressive overload is, you may not know different ways to facilitate it. Most individuals think of progressive overload as adding weight to the bar, which is the most common form of progressive overload. Though that is one way to progressive overload, that is not the only way. Below I will list and explain different ways to progressive overload in your workouts.

In this article I will cover the various methods of progressive overload and which one is the best!



THE BEST SUPPLEMENTS | New TigerFitness Affiliation Announcement


Hello everyone, I am here to announce my new affiliation with TigerFitness. After meeting Marc Lobliner (CEO of TigerFitness), watching his content for years, and talking with him, I felt like I really wanted to be a part of his company and give my opinion to others about the supplements I take. Below I explain why I believe in TigerFitness, why I became a TigerFitness Affiliate,  and why/when I would recommend supplements.

Why I Believe In TigerFitness?

After watching Marc’s content for years, trying out his products, and meeting him in person I knew his products were products I could trust. After doing research on the ingredients in his products and the ingredients in others, I could tell I was getting MORE of BETTER ingredients, and getting LESS of WORSE ingredients. Plus….that “Apple Pie Machine Whey” tasted amazing when I tried it!

Why Did I Become An Affiliate?

I signed up to become a TigerFitness affiliate, because I already promote his products endlessly on my periscope (ahmedjabaifit), why wouldn’t I want to give myself a reason to do it more? Why wouldn’t I want to benefit from my time? Why wouldn’t I want to get credit for the promotion that I do? My periscope followers know that I already recommended TigerFitness products WAAAAAY BEFORE I became an affiliate….and I do not plan to stop recommending them now.

Why/When Do I Recommend TigerFitness Products?

I recommend these products to those who are deficient in specific nutrients or do not have time to prep meals. Many people I talk to are full-time college students, work full-time, and have kids. They do not really have time to prepare all their meals while on the go. That is where supplements really shine. If you have time to cook and prepare every meal, I do not recommend replacing meals with supplements. The other reason why/when I recommend TigerFitness supplements is because of deficiencies. I myself have felt and performed better taking the “Multi+Green” every morning instead of coffee. My anxiety is down, I wake up feeling better, I sleep better, and I feel AMAZING! Supplements SUPPLEMENT your diet, but there are indeed some cases they greatly benefit you.



I am a new TigerFitness affiliate! I believe in TigerFitness because I believe in Marc’s ability to run a business, I became an affiliate because I already promote their products anyways, and I recommend supplements to people who have deficiencies and/or do not have time to prepare meals.


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Do You Even Need Supplements?


Everyone seems to jump the gun and ask which supplements they should take. What we should be asking ourselves is “do I even need supplements?” Though the question is pretty straight forward, answer isn’t always so black and white. Supplements should be something that SUPPLEMENTS your diet and training. Not taken as a replacement for either one. Buying a supplement that is supposed to supplement training and not replace it is like plugging in cheats/mods and expecting it to move you around. Yes, they help….but no they do not control the character (supplements do not control your progress). Hell, if you don’t like my video game comparison, how about this. Trying to take supplements instead of a diet is like replacing instead of having toilet paper, you wipe your a** with dollar bills. Both get the job done, but one is more expensive because of it’s “value” (or the way it is used). Don’t think it’s the same? Supplements are exactly what you have in food, just in powder for and with a brand name on that sucker. You’re not just paying paying for the supplement, but you are also paying for the brand and well, the container. With stating all of this, supplements can actually be beneficial for many individuals. What we should find out though is whether or not you are one of them…

The very first thing to question before considering supplements is deficiency. Are you deficient in anything? Lack of fiber? Omega 3 fatty acids? Vitamins/Minerals? After you find out if you are or not, you should question why? Most individuals will be able to quickly realize they’re diet well….it isn’t the best. Having a healthier, more balanced diet will help with preventing any deficiencies. Eating healthy fats will help with essential fatty acids. Eating meats will help you get in adequate protein. And non-junk food (higher nutrition value) carbohydrates will improve your fiber intake. Many of reasons to get supplements can be avoided by *gasp* IMPROVING YOUR DAILY DIET! “What?! No way!” Believe it or not, that’s exactly what supplements were originally for. Now you have bulls*** companies claiming to having “meal replacement shakes”, “craving crusher shakes”, oh and even “weight loss shakes” (What the hell is a weight loss shake anyways? Flavored water…). These companies only make profit from individual’s lack of education and their need for an “easy/quick fix”. If you are not deficient in anything, the added benefits go down the plumbing with your urine (nomsayin’?). You are, in result….buying expensive urine to be going down the toilet (or wherever the heck you urinate…). Without a deficiency, supplements do not, I repeat, they DO NOT SUPPLEMENT ANYTHING!

So you aren’t deficient in anything, but still wonder about supplements? There is another reason to take supplements, but you must ask yourself this question honestly. Do I have enough time to prep meals or eat big whole food meals? Majority of us do. Hell, even when I don’t and others who are dedicated don’t we remember to make time by prepping ahead of time and eating “on the go”. For the few who are actually, honestly, truly, busy all the time and cannot prepare meals (maybe only 1% of you) then using supplements to get in easier calories/macros will be very beneficial for you. Convenience is usually the only reason I use protein powder unless I just feel like I need more today because I didn’t get in much the day prior. Between that, and early in the morning or after training I would not be able to keep down tuna. I think convenience and deficiency are probably the top two things to consider before even thinking about what supplement to buy.

The last thing I want you to question is what is the cost to benefit ratio. If you’re not deficient in that specific micro-nutrient….how will that benefit you…besides expensive urine? Nothing! The cost to benefit ratio is off. Now if buying tons and tons of beef is what you need for a higher creatine intake, then buying some creatine monohydrate would be beneficial, both by cost and ability to get in a higher creatine intake (creatine monohydrate is dirt cheap). You can get creatine here! If the cost to benefit ratio is bad, then that’s another reason not to even worry about buying supplements. Stick to foods that are both cost effective and pretty inexpensive.

When it comes to even needing supplements you have to ask yourself three things. Do you have a deficiency? If so, then would it be more convenient? If so, then what’s the most cost effective way of getting a specific macro-nutrient/micro-nutrient? Quit going straight to “what do I need?”. Instead think about “do I even need?”

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