The BEST Progressive Overload Way (New Study)

Alpha Progression App: https://alphaprogression.com/HouseofHypertrophy What is the optimal way to progress (aka progressive overload) for maximizing muscle hypertrophy and strength gains? Two popular ways are to either increasing the weight (load) lifted while staying in the same rep range, or to perform more repetitions with the same weight. A newly published scientific research paper has compared the two. In the video, we analyze this study and fit it into the overall scientific research. Timestamps: 0:00 Intro 0:41 Part I: The New Research 1:53 Results + Underappreciated Info 6:05 Part II: Different Paths Same Gains? 7:56: Part III: Increasing Sets or Frequency? 11:05 Part IV: What About Strength Gains? 12:17 Part V: Summary Beats: 1) Home - Resonance https://open.spotify.com/artist/2exebQUDoIoT0dXA8BcN1P 2) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - https://www.youtube.com/watch?v=b58CJ69QnSc 3) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - https://www.youtube.com/watch?v=4d5jZ-DBF5E 4) Home - Hold (https://open.spotify.com/artist/2exebQUDoIoT0dXA8BcN1P) 5) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) - https://www.youtube.com/watch?v=1FgCcegChUc 6) Bedroom Pop x Pop Type Beat - "the sun" (Prod. dispatcherrr) - https://www.youtube.com/watch?v=bTNiOETnXLY References: Chaves (New Study) https://pubmed.ncbi.nlm.nih.gov/38286426/ Plotkin (Trained People) https://pubmed.ncbi.nlm.nih.gov/36199287/ Lima et al. - https://pubmed.ncbi.nlm.nih.gov/29584518/ Angleri et al. - https://pubmed.ncbi.nlm.nih.gov/28130627/ Schoenfeld et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/pdf/jssm-15-715.pdf