Summary of "Come CREARE una PROGRESSIONE di CARICO nei tuoi allenamenti"

Key Wellness and Productivity Strategies for Progressive Load Training

Progressive Overload Programming

Instead of increasing weight “when you feel like it,” use structured programming to avoid plateaus and ensure continuous strength gains.

Phased Approach to Progression

Alternate between phases of higher volume (more repetitions or sets) and phases of increased load (heavier weights) with reduced volume. This helps the body adapt and progress effectively.

Examples of Progressive Load Programming

Example 1: Medium-High Load Exercises

(e.g., Barbell Row, Squat, Bench Press)

Weeks 1-3: Increase repetitions gradually (e.g., 4 sets of 8 to 4 sets of 10) at a constant weight.
Week 4: Increase load slightly (~2.5 kg), reduce reps back to 8.
Weeks 5-6: Gradually increase reps again at the new load.
Week 7: Increase load again and reduce reps, then increase reps over the following weeks.

Outcome: Progression in volume first, then load, leading to overall strength gains.

Example 2: Lower Load Exercises with Limited Weight Increments

(e.g., Dumbbell Presses)

Start with 3 sets of 8 reps.
Gradually increase reps in sets (e.g., from 8 to 9, then 10) before increasing load.
After reaching target reps, increase load and reduce reps again, repeating the cycle.

This method accommodates the difficulty of small weight increments in dumbbells.

Example 3: Increasing Sets Over Weeks

(e.g., Lat Machine)

Start with fewer sets at a given rep range (e.g., 3x8).
Gradually increase the number of sets while keeping reps constant.
When increasing load significantly (e.g., +5 kg), reduce reps and sets accordingly.
Then gradually increase reps again while maintaining the new load.

Alternation between volume and load ensures steady progress.

Additional Programming Tips

Focus progression on 1-2 target exercises per muscle group in your weekly program for consistent improvement.
Other exercises can be varied more frequently, but target exercises should be the focus of progression.
Recovery time (density) can be adjusted as needed; longer rest periods are acceptable if they enable progression in reps or load.
Training with a scientific, programmed approach is more effective than just pushing harder without structure.

General Advice

Avoid relying solely on “feeling” to increase weights; plan progressions to overcome plateaus.
Each workout should be viewed as a challenge to improve on previous performance.
Consider professional or guided programs if struggling to progress or reach goals.

Presenters / Sources

The video is presented by a fitness coach or trainer affiliated with Atleti Program (name not specified).
The channel promotes their structured training programs available via Atleti Program.