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Welcome to Nacho Fitness Coach. This is Nacho Ordinary Fitness Podcast. I'm Sarah

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and I'm Nacho typical fitness expert and I'm Kaylee and I'm Nacho average

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fitness beginner. We're here to spice up your fitness journey with some humor a

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little knowledge and a couple glasses of wine. We're here to prove that getting

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fit doesn't have to suck. So whether you're a seasoned athlete or a couch

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potato we've got some tips tricks and unconventional advice for you. Let's

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redefine fitness together and learn to balance fitness and fun. So Kaylee, mm-hmm

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what do you know about progressive overload? I know that it's a thing. I've

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read about it. Heard about it. I've heard about it in my audiobooks. I think I get

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the general gist of what it is. Okay what would you say? Like the definition is of

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progressive overload. Where you lift an amount of weight until that amount of

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weight is easy until you can bump up the amount of weight. Right. Okay. I'm gonna

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ask you for your definition of it. That's what I gave you. I wasn't reading

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Merriam-Webser's dictionary. Not yet anyways. Right. Yeah. Is that your definition? Yeah. I have a

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pull-up on Wikipedia. Oh is that a good source? Do you think we should use that

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source? Wikipedia. I don't know. See progressive overload is a method of

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strength training and hypertrophy training that advocates for the gradual

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increase of the stress placed upon the musculoskeletal

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and nervous system. Words are hard. The principle of progressive overload

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suggests that the continual increase in the workout in the total workload

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during training sessions will stimulate muscle growth and strength gained by

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muscle hypertrophy. The improvement in overall performance will in turn allow

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the athlete to keep increasing the intensity of their training sessions.

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Right. So I was pretty right. Yeah. I mean I paraphrased. You did pair is like a

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Cliffs Notes version. Yeah the Kaylee version. Did you know the kids today

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don't know what Cliffs Notes are? Do you know they call me Cliffs Notes Kaylee?

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They do or they did. Is it still a thing? Is our street name?

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Oh my little senior in high school he'd been interning with me for the last term

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whatever they call him now and I was referring to something and I was like

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you know kind of it's kind of like the Cliffs Notes and he was just looking at

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me like I have no idea. Is it Cliffs Notes or Cliffs Notes? Because I have

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been wondering. I've been hearing Cliffs Notes. Oh Cliffs Notes. Alan says it's

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with an S. Cliffs Notes. They are Cliffs Notes. Okay. With an S. C-L-I-F-F-S-N-O-T-E-S.com.

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Like they still even have a website but the first thing that popped up was

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Shakespeare's Romeo and Juliet. And it was like remember how it was like the big

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yellow book with like the stripes? Like that was the cover to everything. Really?

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Like you don't remember like oh yeah that's exactly what they were. You must

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not have used Cliffs Notes as much as Alan and I did. Because every single cover

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was exactly like that. There's actual Cliffs Notes. Like the book. There are books of

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Cliffs Notes. Wow so somehow between my age and yours the Cliffs Notes were no

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longer in use. Did you have the internet when you were in high school then? Because I

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didn't have it until I was like a sophomore in high school. We kind of had

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the internet. I was in high school from like 2000 to 2004. But let's be very

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clear Sarah. I did not. You didn't go to the store and buy it. Like there was a whole

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display. Like if you would go to the bookstore and I feel like you had to go

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to actual bookstore. It wasn't just at like Walmart. Like you had to go to the

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bookstore and there would be like a whole section that was Cliffs Notes. And I

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just remember every time we got assigned a like novel to read I went straight

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there just praying that whatever it was was gonna be available in Cliffs Notes

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because I did not want to read that book. I did not only did I not read whatever was

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assigned. You didn't even try to cheat your way through it. No I didn't. I was a

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terrible student. But somehow you still managed to pass high school. Well it was public

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school. Which is why I'm homeschooling now. Not very many people don't make it through

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public school. Let's just be very clear. Listen even medical doctors there's still

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somebody that graduated the last of their class. They're still an MD. It's a

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real thing. What's this episode about? But really I'm just Cliffs Notes or another

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thing. Let's just wrap this for now. I don't recall this being an event. You don't

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remember this book? Like this book is entrenched. Like before I even pulled it

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up I could have pictured the image of the front of this. Is Cliff a guy? Let's see. I

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always just thought Cliffs Notes were I thought was Cliffs Notes first of all. And

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I thought that just meant like kind of a basic summary. Oh my gosh this is even

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better. Okay are you ready for this? Cliffs Notes is a series of student

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study guides. They're in pamphlet form blah blah blah. So here's the history.

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Cliffs Notes was started by Nebraska native Clifton Hillegas. It was a guy. In

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1958 he was working at Nebraska Book Company of Lincoln. Maybe that's why it was

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so popular in Nebraska. When he met Jack Cole the co-owner of Cole's a Toronto

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book business. Cole published a series of Canadian study guides called Cole's

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Notes and then sold Hillegas the US rights to the guides. Oh. That's some rich history.

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Oh yeah because his name was Clifton. So that's why he said they were Cliffs Notes.

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They're Cliffs Notes. They're Cliffs Notes. But they're not really

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actually his because Jack Cole actually wrote them and published the series of

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the Canadian study guides that he called Cole's Notes. So I feel like Cliffs is

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an imposter. And not really. It sounds like he won the war. No. The note war. No

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he just he sold the US rights to the guides. To be able to have them sell in

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the US. Because there's a funny thing that goes on between Canada and the US.

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You're getting real passionate about this and I'm gonna be honest with you. I don't care at all about any of

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this. I mean but see look they started the business in their basement in Lincoln.

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I don't think I've ever seen you so into something. I just think it's really

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interesting that it's like out of all of this it's a Nebraska thing. Wow. You knew

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that? Alan knew it. You knew? You were there. Well some what. He knew. Look at that. I don't know.

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I just yeah I do think that's interesting. Wow. I don't at all. Okay well I would be

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really interested to know if there's listeners from other parts of the United

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States if Cliffs Notes were such a thing to your like 90s high school experience. Yeah let Sarah know.

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Because I don't. As it was to ours. I mean we're only living you know 70

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miles from Lincoln so that would make a little bit more sense of it end up being

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regional but it's just really kind of thing. So anyways okay. Okay. What is it

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that we're supposed to be talking about? Progressive overload. Oh yeah. The

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gradual gaining of strength. I've never seen you geek out on something so hard. It's like

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non-fitness related. That was some passion. Oh wow. Remembering I guess. That was wild.

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That was really cool to witness. Wow. Okay so let's talk about progressive

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overload. So you're right you're getting stronger over the course of time. Yeah.

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Right you're continuing to try to lift more. Lift a certain amount. You can get stronger.

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Lift that amount until you can lift the next amount. Right which is the the goal

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to stimulate muscle growth. Yeah. Through strength gain. Through strength gain and

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muscle hypertrophy. What is muscle hypertrophy? Muscle growth. Basically yeah.

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Just making them bigger. Yeah. Okay so you kind of do this. Have you hit the point

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yet where you feel like you've kind of hit like a wall at all in your training

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or if you continue to grow up like in the amount of weight that you're lifting

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each time so far? I've definitely been able to increase the amount I'm lifting

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in some areas. Yeah. Yeah but I don't feel like I'm like super honed in on like

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the way that I'm lifting is in a progressive overload. But you are

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progressively overloading for yourself. I mean you're doing more every single

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time right don't you think? Or has it been kind of hard to gauge it because

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your workouts have been so different? That's why yeah and that's why I think

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it would be easier for me to do a more consistent workout every week. Mm-hmm.

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That's the same so that I can track that a little bit more. Mm-hmm. I think what

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always ends up being like the biggest debate when people bring up the topic of

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progressive overloading is at what point in time if people feel like you need

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like a deload week or if you need something where you're kind of like

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backing off a little bit or if it's this very constant you know upward

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mm-hmm line like if your trajectory is just always supposed to be up and doing

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more. I've seen videos of people where they do progressive overload they reach

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a certain point they do a deload week and then will come back and then be able

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to go heavier after that as we're like before the deload week they're stuck

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where they're at. Yeah but what do you think makes most logical sense that if

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you just kind of keep increasing it and then see how your body responds and then

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if you hit that point where you kind of hit like a little plateau just listening

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to your body and being like okay maybe this is the time to take us a week off

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yeah and see how it goes. Yeah. I do know that there are people are people that

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feel like they can report really like they feel that if they take too much of

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a deload period that they'll lose a lot of their strength. Yeah which kind of

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sounds silly to me. I mean I don't really know I think every person is really

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super different with regards to how your muscles yeah maybe I don't want to say

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hang on to strength but for lack of better terms I guess I don't know but

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some people do feel like if they take a deload week or if they take too long of

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one that they'll feel like they come back weaker instead of right at least

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like lateral or whatever but I don't know I mean let's um let's talk about

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this a little bit more okay just some some general workout plans increasing

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strength increasing weight how long and get to those details are after this

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quick break okay. Be sure to check out our website at nachofitnesscoach.com

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where you can purchase merch and listen to all previous episodes. Okay so let's

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talk about the specifics of this progressive overload concept. Okay yeah

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that's what I want to talk about because you're not my fitness coach but your app

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is yeah your AI. You're my friend. You really actually don't follow because you

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just modify it. I'm doing the best I can okay okay so if we take a progressive

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load training plan depends on your goal right oh as always as always I mean

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that's just kind of like and of course consult with a physician or medical

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professional if you have any questions about your own ability to be able to lift

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your strength. We are not professionals. I'm not your professional. Make sure you talk to

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your your qualified health care professional team. You're not a qualified health care health care professional. I am.

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Oh I mean it depends. I didn't know you were in medical school. Is that the definition of a health care professional?

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Well I will tell you what I'm a fitness certified professional I guess.

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Does that count? That's not health care professional. You didn't go to

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medical school? Health team. Here's what I do struggle with though is how many

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reports that I will hear of medical doctors telling people not to lift

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weights. That really irks me because unless you've got like screws or

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something in your spine and even then even if you've had surgeries that you

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need to be aware of like you're fixing injuries or surgeries over there's

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still always a way. Maybe they learned something in medical school that you

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didn't learn in business school you know what I mean? They didn't learn anything

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about weight training. Maybe not. It's not part of the curriculum. Maybe not. Not much

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about nutrition either. No I agree. Which is a kind of struggle but I do agree. I

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would just say and I'm this is a bold statement but I would go as far to say

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that if you have talked with a medical provider that is telling you that you

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should never lift weights you need to go talk to somebody else. Okay well let's be

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careful with. I'm just saying. Get a second opinion before you just go

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writing it off altogether. Okay so all right so you're you're training a

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progressive training plan progressive overload training plan can definitely

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vary on your goals so but the overall goal of the plan is to try to get

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stronger. Yeah. You're trying to lift more weights you're trying or like lift

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more for each weight. Yeah. Put on heavier plates. See so I've run into this wall

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where I'm doing I pretty much do dumbbell bench presses almost every time

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I'm at the gym because I like doing them for some reason probably because that's

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besides like squats or whatever that's like the heaviest weight I can do so I

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like to do them. I'm at 25 pounds per arm. That's awesome. You should switch to

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the barbell. I will someday but the next thing I want to do is go up to 30 pounds.

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Yeah that's a big jump though. It is a big jump and I'm like 20 I've been doing

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25 pounds for weeks and I'm like they're still hard. I can do eight reps but it

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sucks and it's really hard and so I've never got to the point where I'm like

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wow that was easy ish I could probably kick it up. That's a big jump I mean

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that's that's a basically for you to go up from the 25 pound dumbbells at 30

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that's I think I could do it but I also haven't tried to maybe I could. I would

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strongly encourage you to consider barbells a barbell because a barbell is

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45 pounds so you're already basically doing 50 with the 25 and 25. See I've

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never done the barbell because it's not labeled so I don't know. I'm telling you barbell is 45 pounds. All you gotta do is text. All you gotta do is just ask 45 pound barbell because then what you

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could do is you could just put five pound five pound plate on both sides and

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that's only gonna be 55 overall so it's only an extra five pounds for both of

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your arms. That's a two and a half pound increase versus the full five right that

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makes sense yeah so you have a little bit more control over the kind of those

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micro yeah plate measurements in between if you just switch to the barbell okay

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thank you not that I'm giving out health and wellness advice because I'm not a qualified

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healthcare professional but you know just in case anyone does care about my opinion

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if I was in your shoes that's what I would do. If anyone's telling me not to

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lift weights I would run and I would go find somebody that tells me how I can

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fair enough so the goal obviously then is to gradually place that additional

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stress on the muscles because you're trying to like the overall goal of

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strength training is that you're trying to break them down yeah so they will

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rebuild and come stronger over time yeah that's literally the point what it is

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what actually that doesn't get mentioned quite as much is it also does increase

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bone density when you're strength training and putting that extra stress

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on so a lot of times you know we just did the episode about perimenopause

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menopause a common thing that gets talked about a lot in that stage of life

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is osteoporosis and people are always worried about their bone density yeah if

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they fall their broken bones all the things strength training is a fabulous

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way to start kind of counteracting against that thing as well so it's not

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just about muscles yeah it's about bone density and just strength in general so

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you know your goal then will be over time to do more so then the real

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question is well you can also increase duration so it doesn't just have to be

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about increasing the weight your progressive overload can also include

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increasing duration which I would say is probably more relative to like

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cardiovascular training yeah right if you're if you're getting started and

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you're walking ten minutes on the treadmill and then maybe try to like

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jog ten minutes or even if you're doing kind of intervals but then slowly over

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the time you know yeah I'm gonna do more right and so that's about it I don't

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know what my next thought is on it I mean because that's that's basically what it is but I do

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think okay I know another thing that I've asked you before was once you can

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lift a certain weight for a certain amount of reps and I know how you

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answered this for me but let's just go ahead and talk about it is do you

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increase the weight first or do you increase your web your reps at the same

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weight so I am a huge fan of the 8 to 12 rep window and I like three sets

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through that exercise two sets minimum like if you're if you've got a short

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window that you're getting your workout in today and you can only get through

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two sets your exercises that's like bare minimum yeah I most ideal in my opinion

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is three sets through yeah I also like that 8 to 12 rep range yeah so my

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opinion is that if you pick a weight and you are not able to get to eight reps

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yeah you should decrease the weight okay you want to at least get to eight reps if

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you pick a weight and you get to 12 reps and you definitely feel still strong

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enough that you could do more yeah then you should increase the weight okay if

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you're consistently getting to that 12 then increase it but only increase it

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enough that you can still then try to at least get to eight yeah and then work

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your way back up to that 12 once you're hitting that 12 then increase the rate

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and just go through it from there and so I guess this is where I'm gonna run into

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a difficulty with how I prefer dumbbells to other in what way because there's not

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short increments in dumbbells yeah in which to like where you have barbells

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you have the you know two and a half pound weights right you know generally

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dumbbells are gonna be five pound difference yeah in between there is there

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is actually like it's it's been kind of like on my radar but there was an

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Instagram ad once that popped up that there were like these little microwave

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plates that pop on yep to the dumbbells and like oh would some of those like

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maybe be nice because it does it does give you the option to kind of like do

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more like incremental adjustments yeah because especially when you look at your

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smaller upper body muscles that you're doing a five pound difference is big

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yeah it can be really big and so having maybe just one or two pound increment

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yep might be helpful in a way to break a plateau or kind of slowly get smaller

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or slowly get stronger without having to just make the huge jump up so yeah I

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don't know maybe at some point I'll add those into the gym I don't know but the

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barbells are great alternative because you can put those plates on each side

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right my helpful words of advice though with adding barbells into your mix is

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make sure you put the same amount of weight on both sides okay I know you

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look at me like that's common knowledge these are always common I will just tell

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you like people put different weights on there I'm just saying make sure you load

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it the same on both sides yeah which is logical but here's my other trick or tip

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not trick but when you're taking it off if you get to the point where you're

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having you know a pretty good buildup of different plates on each side or like

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you're squatting and you get to the point where you've got some big plates

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on each side you go side other side side yeah alternate it because if you take

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one side completely off it feels like common sense you know obviously you've

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seen obviously you've seen some things captain obvious over here just saying oh

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and if you ever go to move the barbell make sure you've got your clips on the

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outside we've got a huge chunk they got taken out of our tile in the hallway at

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the gym because someone was picking up the barbell with plates on it off of the

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dumbbell like the per the bench for bench press yeah there didn't have the

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clips on and when to go move it turned around in a plate went flying off the

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side oh rolled and then plopped down on them so don't do that either secure your

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weights people at the gym okay so okay wait that has nothing to do with

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progressive overload just I also watched the dude the other day use one of the

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flat benches and get up and leave didn't clean it yeah you know what I'm not the

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right person to talk to about that situation oh no why I am NOT I am NOT a

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germaphobe when it comes to the gym see I'm not a germaphobe either at all I

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grew up though in the gym in the 90s where there was nothing that you wiped

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down anything probably 30 years of sweat that was built up on the barbells that

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we used in gym class growing up I mean I'm just saying there was not a

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sanitizer I'm not a germaphobe either something about sweating all over a

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bench and then just leaving it so now I'm you know there was sweat on the bench

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because I saw the dude there was sweat well then just go for that you know that

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did now I'm like well now I'm gonna clean it before I use it just do a pre

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wipe I can't believe you're not more enraged about this I'm not that's gross

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sorry and I don't find a lot of things gross to me as the gym yeah I also have

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people that help like we clean the equipment like not that it was right

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before I went to use it then I mean obviously I was using the bench I was

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using and then he was using another bench and then before when I was

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cleaning my bench I just went and cleaned his bench too I mean we have we

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have helpers that we go through me clean the equipment you know between

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whatever but not obviously for every person so wipe your benches that's

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gross yes sure either before or after depending on your personal preference

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definitely after for sure wipe your nasty sweat off that's gross okay so I think a big question

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though when you talk about progressive overload though is if you should then

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take breaks so right I mean like a D load yeah do you have a D load week do

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you have it like you I don't point do you I mean I feel like everyone's

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different with this question and I feel like you should just keep trying to get

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stronger and if you have a week or a period of time where is you're just kind

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of struggling then give yourself some grace to take a little bit of a break or

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just go through a lighter lighter reps whatever else I mean I know in the in

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the powerlifting world they are very very programmed and how they build up to

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like competitions for example because they want to get their max lifts when

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they go to compete so they have very rigid plans around their progressive

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overload week yeah they're very progressive like overload because they

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want to definitely maximize performance like at competition time and then

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they'll probably back off for a little bit and then they'll have a plan for the

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next one so there obviously depends on your goals right because they're they're

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having goals that performance definitely matters but you know if you're just

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lifting weights for general overall life I would say get stronger as much as you

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possibly can right and then if you have a period time we're not feeling it or if

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it's kind of plateauing you're kind of struggling just listen to your body and

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back off a little bit and then get back at it yeah I'm still in a phase where

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I'm really just trying to make going to the gym every day just a thing that I do

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yeah and just so it's like taking a week off it's not a thing well and it's not

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necessarily taking a week off but it's just taking like maybe instead of doing

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a week where you're trying to actually add more weight in maybe you go through

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and you do all your same exercises but you don't load them yeah you focus more

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on form and just going through the body going through your emotions you still

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are physically going you're still going through your workout yeah but you have

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maybe a different plan with how much weight you're lifting or I just do it as

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body weight that way you're still in that routine and that pattern of going

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and you're I don't go for a week I'm not going back yeah yeah so you know a

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deal of wheat doesn't mean lay on the couch then for like a whole week I mean

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still get up a ghost don't move your body still go through the motions but

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maybe you're not trying to push yourself to set world records yeah anything

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Michael's own but yeah I mean I think that's overall so that answer your

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questions about progressive yeah I think so I kind of get an idea yeah what a

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plan could be yeah we've educated you on Cliff's notes and now you know you're

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welcome the more you know that more you know it's great oh I think that I think

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that's it for today I made the joke they call me Cliff's notes Kaylee that is all

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you that's that will teach you to crack jokes on this podcast because you're

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gonna send us down this rabbit hole I didn't know you're gonna never passionate

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about I've never seen you so excited about something exciting oh wow all right

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let's finish before this gets I just know I'm a big proponent of like let

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people enjoy things I'm just gonna I love this for you I know what to get you

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for Christmas now probably saw a box of them somewhere my house notes so you

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know we'll find it if I've got them okay you're welcome all right that's all we

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got for today we'll see you next time bye thanks for listening be sure to head

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over to our Instagram at nacho fitness coach and let us know how you feel about

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the topic do you love it or hate it also don't forget to hit that subscribe or

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