Train Like Frank Zane - Day 21 - Push Day & Talking About Progressive Overload

Today is DAY 21 of our Train Like Frank Zane workout series, this is PUSH DAY in our PPL Split. We'll be focusing on exercises for chest, shoulders, triceps, and abs.

The primary topic of conversation during this workout was progressive overload, a concept that many people have been asking about. I go into detail in the video, but here in this blog, we'll go over some of the key points.

Progressive overload simply means that your body adapts to the stimulus you provide it, and over time, as you become stronger, you need to continue to add more "load" in order to keep progressing. It's important to understand that progressive overload doesn't only mean increasing the weight you lift. It can involve various factors, such as increasing the number of sets, reps, exercises, or even focusing on improving rep speed, time under tension, and mind-muscle connection to increase the overall workload and intensity in your workouts.

The mistake I often see is people solely focusing on increasing the weight they lift. While it's important to challenge yourself, going too heavy can compromise form, technique, and overall control. It's crucial to find the right balance between challenging yourself and maintaining proper form. Listen to your body and be aware.

On the other side of the coin, you want to make sure you're not coasting through your workouts without feeling challenged. Don't be afraid to push yourself and increase the resistance when you're able to maintain the same discipline, technique, and desired reps without sacrificing form or risking injury.

Intensity is key in your workouts. Training with lighter weights doesn't mean training with light intensity. It's about finding the right balance where you can control the weight but still create the necessary stimulus for muscle growth. Remember, intensity can be achieved through various techniques, such as controlling rep speed, focusing on time under tension, and incorporating intensity-boosting methods like drop sets, pyramids, and rest-pause.

Adding more exercises or volume to your workouts can also increase intensity, but be mindful not to make your workouts excessively long. It's not always about doing more; it's about finding the right amount of stimulus and allowing adequate recovery.

Keep in mind that progressive overload is unique to each individual. We all progress at different rates, so trust your instincts and listen to your body. Challenge yourself appropriately and strive for continuous improvement.

Now, let's dive into the workout for Day 21 - our push day. Adjust the weights and reps based on your fitness level and goals. Focus on maintaining proper form and feeling the targeted muscles working throughout each exercise. Don't forget to include the recommended abs exercises at the end of the workout.

Workout Summary: Day 21 - Push Day

CHEST:

• Dumbbell Presses on a 30-degree bench (12/10/8)
• Dumbbell Flyes (12/10/8)
• Dumbbell Pullovers

SHOULDERS:

• Dumbbell Presses on a 70-degree bench (12/10/8)
• Dumbbell Rear Delt Flyes (10/10/10)
• Dumbbell Lateral Raises (10/10/10)

TRICEPS:

• Overhead Cable Extensions (12/10/8)
• Triceps Pushdowns (12/10/8)
• Dips (3 sets to failure) *Note: I forgot these and had to come back and do them later.

ABS:

• Perform 30 reps each of crunches, lying leg raises, and seated twists.

Remember, this is Frank Zane's recommended workout for Day 21. Customize it according to your needs and capabilities. Stay focused, train with intensity, and strive for progress. Keep up the great work on your fitness journey!

-JG

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