Progressive overload for powerlifting


Tis the season for New Year goals. Are you ready to get strong and massive? Yes! I am not surprised. Many men seek this, as do a number of women. Building lean muscle mass and strength are worthwhile goals. The pursuit of both are not pointless, no matter what the weak and small tell you.


The importance of strength


is the basis for all human performance.  If you cannot stand, you cannot squat. If you cannot squat, you cannot jump. If you cannot jump, you can complete a dunk. Loss of strength is the main loss of physical ability as we age.

What is specificity for powerlifting, athletics, and exercise?

The importance of muscle


Muscle can help develop strength. More muscle provides a basis muscular strength from which more strength can grow. However, muscle can be developed without significant change in strength and strength can be developed without significant change in muscle. But, overlap is present and selectively maximizing muscle will help build strength.

What is progressive overload

How to build strength and muscle


2023 is the year of opportunity for you to build strength and muscle. I am a trainer well versed in helping men as well as women build strength, and muscle growth, and performance. Hiring me is always a good use of time and money, but that may not be in the cards for everyone. Some people do not have the cash, and some people are hesitant for other reasons, even though they have money


So, with that in mind I have two programs below that can help you do these things on your own.


A program for building strength


This is a blog that includes a program for powerlifting. It uses straightforward approaches for exercises selection, progression, and other aspects of the layout. It has been used by thousands of people online.


Check it out here https://demetzonlinepersonaltraining.com/blog/2021/12/16/a-simple-but-effective-powerlifting-program-for-big-strength-gains/

A simple but effective powerlifting program for big strength gains

A program for building muscle


This bodybuilding program is pretty simple, too simplistic some people may say. But it is effective. If followed correctly over time, this program will help you build muscle. Anyone who does resistance training program and cannot use it to build muscle is doing it wrong.


Check it out here



Download my workout program for free

These programs can be run repeatedly by cycling through each program start to finish, then cycling back around. The programs can be run in alternating cycles, that is, complete one, then the other, the repeat this process. There is also a few different ways to mesh these programs into one really good form of cohesive program.


Do what you will with these programs for building strength and muscle, but as long as you put in the work over time, you will see progress. If all you do this year for your strength and muscle goals is follow one or both of these programs repeatedly until December 31, you will be massive and strong going into 2024.

Can you build muscle and strength at the same time?

This is because it’s possible to increase strength and build muscle in one day without losing any of health benefits of them. Essentially they work together so closely you could choose any as the goal or have one as a byproduct.

What is the fastest way to build strength?

Most beginners have noticed significant muscular growth within eight weeks while more skilled lifters may notice changes in upper body only within three or four weeks. Generally a muscle builder gains between 1 and 2 lbs per month through strength, exercise and nutrition.

How long does it take to build muscle and strength?

Most beginners should notice a gradual increase in strength muscular endurance within 8 weeks. In the case of experienced lifters, these changes may occur in three or four weeks. The average person gains 1-2 pounds of muscle in 1-2 months with proper weight training and diet programs.

Fighting Back Against Muscle Loss

Those muscles have a tremendous value. They make walking, running, climbing and bringing anything in our luggage a pleasure. As we age, these begin to fade. Muscle weakened after 30 years. After 40 years of age, we lose muscle strengthening to a maximum of 8 per cent of the weight and it increases rapidly after 60. Studies indicate a loss of muscle may increase the risk that an illness will develop and reduce movement. Other harmful effects can have a harmful effect on your bones. It also helps maintain your bone density.

Strength Training Can Help With Chronic Disease Management (and Prevention)

Research has documented the effects of strength training and aerobic exercise on many chronic diseases and conditions, such as HIV, chronic occlusion and some cancer. For those with type-2 diabetes, strength training combined with healthy lifestyles can improve blood glucose levels. A new report published in Frontiers in Physiology suggests regular resistance training may also help prevent chronic pain and injury.

Strength Training Helps Your Body Burn Calories Efficiently

Exercise increases metabolic rate (a rate at which a body’s restorative body burns calories every morning). As the body is still in the restful place (with less energy exerted), it burns the more calories during exercise. This is an event called excessive post-exercise oxygen intake (EOC). During resistance and strength workouts your body requires more energy depending on its level of exerted energy, and the tougher you work the higher the amount of energy is required. This effect may vary by putting in extra energy during your exercise program.

Build Muscle, Live Longer

In 2014 researchers from California medical schools discovered incredibly interesting things. They followed 3,000 men over 50 and noticed their muscle mass was closely related to longevity and heart disease. This is done by measuring your muscular index by your height squared. The people that had the greatest mass index had the lower mortality rate versus those who had the lowest mass index.

Strength Training Protects Bone Health and Muscle Mass

During the first decade aging causes the average person to lose about three to five percent of their muscle size. In a recent study in a new randomized controlled trial, just 30 minutes of resistance and impact and resistance training exercise, was shown to help improve function, muscle strength, and bone density in women undergoing postmenopausal women — and no significant effects were seen. For all people, exercise is important in maintaining strength and power as you age.

Use it or lose it

Lean muscles diminish naturally at a younger age. Your own body fat and weight percentage can increase with age if you do not use any exercise or supplement for your muscles that are reducing with weight. Strength training is an important way of building muscle for any age group. Strong exercises are also helpful for your health.

Put in work. If you have questions, contact me here, or reach out to me on social media here or here.

Demetz Personal Training About Nathan Demetz Personal Trainer