Скачать или смотреть Want to Fill Out Your Bikini Bottoms? Step 1: Progressive Overload

If you’re lifting the exact same weight for the same reps every week and wondering why your glutes aren’t growing… this is why.

Your muscles adapt to stress. If you don’t challenge them with progressive overload, they have no reason to grow.

What is Progressive Overload?

Progressive overload is the gradual increase of stress placed on your muscles over time. This forces your body to adapt, making your muscles stronger, bigger, and more defined.

How Do Muscles Grow?

When you lift weights, you create tiny microtears in your muscle fibers. Your body repairs them by making the fibers thicker and stronger—this is muscle growth. But here’s the catch: if you keep lifting the same weight for the same reps, your muscles stop adapting because they’re no longer being challenged.

How to Apply Progressive Overload:

✔️ Increase Weight – If you’re hitting 10 reps easily, add 5-10 lbs.
✔️ Increase Reps – If you’re lifting the same weight, aim for 1-3 extra reps.
✔️ Increase Sets – More volume = more stimulus.
✔️ Improve Form & Range of Motion – A deeper squat or controlled eccentric phase creates more muscle tension.

The Bottom Line:

If you’re not pushing for more in some way, your muscles aren’t being challenged enough to grow. Keep track of your lifts, aim for small progressions each week, and stay consistent.

Your bikini bottoms aren’t going to fill themselves—it’s time to level up!

🔥 Drop a fire emoji if you’re ready to start applying progressive overload, and come back tomorrow for Part 2!