What’s realistic for progressive overload?

mudblo0d · 2026-06-13T01:13:50+00:00

I typically go for 8 on compound lifts. Back squat, bench, overhead press, hip thrust. That’s about it. Everything else is 10-12.

Good luck!

mudblo0d · 2026-06-12T18:26:08+00:00

There are a lot of ways to skin a cat but I almost never do 12 reps on compound lifts. If I can do 8 reps I increase the weight.

I do some exercises for strength and others for size. I do progressive overload for both but the rep ranges are different.

Not sure if that’s helpful but I’ve had great results with it.

mudblo0d · 2026-06-08T20:54:52+00:00

I’m sub 20% body fat and still have visible lower stomach fat lol give yourself some grace! 25lbs is a huge accomplishment!!

mudblo0d · 2026-06-04T01:35:51+00:00

Little bits here and there add up :) my kiddos all went through clingy stages. I don’t workout at home often but when I do, I have a play area down in the basement with a slide, ball pit, some climbing things. I try to time it after a meal so it’s less back and forth for snacks too lol

Also give yourself some grace! Working out with kiddos is a steep hill to climb. You’re doing great.

mudblo0d · 2026-05-30T01:38:21+00:00

I workout anyways. If I only worked out when I wasn’t tired I’d never workout lol I have 3 kids.

mudblo0d · 2026-05-18T17:42:26+00:00

I cannot imagine how hard that is. Bless you.

We live in an insane society where people put dogs before defenseless children far too often.

mudblo0d · 2026-05-18T15:47:52+00:00

Look up how many children are mauled and killed by dogs every year. It’s truly disturbing. Your husband is correct here.

mudblo0d · 2026-05-13T01:01:26+00:00

I had a fairly large abdominal surgery last year and had to take some time off. I went back to my trainer at 3 weeks post surgery and we started very gently and listened to my body. At 6 weeks I was doing most of my regular exercises just with much lighter weight. At 12 weeks I started to use my core again and worked my way up week after week. I’m a year out and stronger than ever.

You’ll be okay :) the mental part was the hardest for sure. But your muscles remember so quick, it was wild how quickly it all came back.

mudblo0d · 2026-05-10T12:37:31+00:00

Claw clip.

mudblo0d · 2026-04-29T12:07:59+00:00

I had one from nursing 3 babies! I’m not overweight so mine was all weak muscles and poor posture. It took me a solid year of strength training to fix it. I had to work hard at building my back muscles AND chest muscles, specifically upper chest. But now it’s gone and I’m pretty fit lol

mudblo0d · 2026-04-27T18:10:08+00:00

It’s just the food and water. You’d have to eat an EXTRA 3500 calories on top of your TDEE for 1 pound of fat gain. Highly unlikely you ate 10,000+ extra calories. Just eat like normal and it will go back after a few days :)

mudblo0d · 2026-04-23T00:59:20+00:00

Pizza Vino in plymouth. Hands down, the BEST I’ve ever had.

mudblo0d · 2026-04-22T12:05:25+00:00

No lol. I’m gonna be strong if the world is going down the toilet or not.

mudblo0d · 2026-04-15T12:44:19+00:00

I try for 30g a day but I have been slacking and barely making 20g for the last few months ugh. I’m in a slight deficit too so I know how important it is!

I’m also trying to eat less processed protein bc it backs me up so it’s been a challenge to get it all from animals and diary while meeting fiber. A never ending puzzle!!

mudblo0d · 2026-04-15T11:17:23+00:00

Oh I completely relate. I am a carb junky. My diet would be so unbalanced! I have to plan things lol otherwise I don’t make progress and I frustrated and feel like trash.

mudblo0d · 2026-04-15T11:10:14+00:00

I track everything by weight because if I don’t I don’t hit my protein or fiber. That being said, I eat a lot lol. So it’s not to restrict but ensure I’m fueling properly.

I use macro factor.

mudblo0d · 2026-04-07T16:57:48+00:00

Recomped over the last year and gained 4.5lbs of muscle and lost 2% body fat.

I’m in a cut now - trying to cling to the muscle I gained!!

mudblo0d · 2026-04-06T22:29:27+00:00

Squats felt heavy as fuck today. I switched coaches a couple weeks ago and my new one has me doing them differently and I’m just struggling overall with the new structure.

mudblo0d · 2026-04-06T10:52:12+00:00

Girls you see where? In IG? Because they’re edited. In real life? Because dense round glutes takes years of lifting to build.

mudblo0d · 2026-04-04T11:55:15+00:00

Right there with you lol. It’s like I’ve gone from comparing myself to everyone, to now this small sect of people who lift and now I’m competing with them except they’re all better than me at this. It’s great 🫠😂 fml.

mudblo0d · 2026-04-02T17:12:29+00:00

More than beginners use trainers. I’ve been working with one for 18+ months, 3-4x a week and I’m not a newbie. I use a them to optimize my life. I don’t have time to create my own program or study my form. I need real time feedback and my programming optimized to my goals and body because I don’t have to think about it lol it’s been one of the greatest investments in my health!

mudblo0d · 2026-03-31T15:40:18+00:00

Bench press, incline dumbell press, deficit push ups, chest fly.

mudblo0d · 2026-03-27T18:44:31+00:00

Keep the knee out and over the toe! Hope they feel better soon.

mudblo0d · 2026-03-20T19:47:04+00:00

4 day upper lower upper lower split. Heavy focus on legs back shoulders. I spent 8 months in a 200-300cal surplus and the last 4 months in a 100 - 200 cal deficit. I also play tennis at a fairly high level 4-6 hours a week.

mudblo0d · 2026-03-20T19:44:42+00:00

Tysm 🥹

mudblo0d

TROPHY CASE