How to Progressive Overload:
Progressive overload is the key to reducing injuries and maximizing your results in the same amount of time. While progressive overload does mean lifting heavier weights, there are other ways to properly overload.
1- Increase the Reps:
If you’re not at a point of increasing the weight just yet, try increasing the number of reps you do. If you’ve been doing bicep curls with 50 lbs of weight for eight reps and three sets, try adding two reps per set.
Not only will you get six additional reps in, but you’re also taxing your muscle fibers even more with not much more work. The more your muscle fibers are put under pressure, the more they tear. This is where muscle hypertrophy comes into play and increases the size of your muscles.
While increasing the rep volume does work, at some point you’re going to have to add more weight. Depending on the exercise, you’ll want to max out at between 12 and 15 reps per set. Eventually, the volume-only overload will start to improve muscle endurance instead of muscle size. If this is your goal, then keep going. But if you want more muscle volume, then you must add more weight.