The secret sauce of training

So, you want to build muscle and get stronger. That’s likely a main reason that you’re reading this in the first place. And if that’s the case, you already know it can be a frustrating process. You work harder, you bounce from programme to programme, you throw in more sets, more exercises, maybe even change your diet—and yet, progress is still elusive.

But no matter what path you take, it all boils down to one fundamental principle.

Whether your programme has you adding weight each week, sticking to the same load while increasing reps, decreasing rest time between sets, slowing down the eccentric (lowering) phase, speeding up the concentric (lifting) phase, or adding pauses during a lift—it all serves one purpose.

These are all methods of progressive overload.

That’s the secret sauce. Progressive overload is the principle of gradually increasing the demands placed on your muscles over time. When you apply more stress than your body is accustomed to, it responds by adapting: growing stronger, and increasing muscle fibre size (hypertrophy).

At a cellular level, resistance training causes microtears in muscle fibers. The body responds by repairing these fibres and reinforcing them to handle future stress—this is what leads to muscle growth. The key, though, is that this process only kicks in when the body perceives a new challenge. Without that challenge—without overload—there is no reason for it to adapt.

Progressive overload can be achieved in many ways:

• Increasing resistance (lifting heavier weights)

• Increasing volume (more reps or sets)

• Improving density (doing the same work in less time)

• Changing tempo (slowing down the negative, or eccentric, portion of the lift, or adding pauses)

• Enhancing range of motion or exercise complexity

None of these methods is inherently superior, but consistency and progression are key. Your muscles don’t care how the overload happens—they just respond to the stress.

But overload alone isn’t enough. It has to be balanced with adequate recovery. Without proper sleep, nutrition, and rest, your body doesn’t have the resources to rebuild. Think of training as the stimulus, and recovery as the adaptation phase. Neglect one, and you short-circuit your results.

This is why following a structured, science-informed programme is essential. A good programme takes into account not just progressive overload, but also recovery, exercise selection, and periodisation—planned variations over time to prevent plateaus.

Want consistent, measurable progress? Then it’s time to stop guessing and start training smarter. Get in touch (email max@max-performance.co.uk or Instagram @maxroger7) to find out how I can help you start building real strength and muscle with a plan that works for your body and your goals.

Train smart,

Max