Progressive overload involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength and endurance.
As silly as it sounds, it is so common for people to go to the gym do the same workout with the same weights, the same amount of reps and the same amount of sets; and these people will do this for years and wonder why their body isn’t changing. If you continue to do the same few exercises in the same way your body will adapt to what you are doing as your body will find what you’re doing easy. In order to see a change in your body, you must adapt your routine and mix things up.
• Increase the resistance– when increasing the weight, you may have to decrease the amount of reps you perform, this is okay as your body is adapting to the new weight.
• Increase the reps– add more reps on if you can
• Increase the sets– play around with how many sets you’re doing, rather than sticking to the same amount, push for at least one more set.
• Increase training frequency– don’t let all of your workouts be whole body, split your muscle groups up to get more out your session and train that muscle group more than once.
• Decrease rest time between sets– push yourself so you have more time to fit more sets in.
You can include any of these methods in your training, but its best to try one thing at a time to slowing introduce yourself to a progressive overload in order to help see a change in your physique.