Overload principle – increasing load/volume progressively over extended periods of time…stress the body to progress it.
Here are four key rules to follow to ensure your training goals are met.
1. Increase loads progressively (add weight to the bar when the reps feel too easy)
2. Test 1RMs to monitor and control load (testing validates where you are)
3. Allow recovery time (avoid overtraining)
4. Plan and monitor training volume (we don’t just scribble 50/40/30/20/10 on a board and hope to meet some form of intent, programming is not that simple)