Hey Wits and Weights family , Philip Pape here dropping a quick bonus episode for Tuesday with two things to talk about . The first is progressive overload and the second is announcing the winner of this month's giveaway for free protein for submitting your five-star review to Apple . So we'll get to that . I'll announce that toward the end of the quick episode .
Speaker 1But talking about progressive overload , when someone starts lifting weights for the first time with the goal to build strength , build muscle , they want to improve their physique . Maybe they're looking for a fat loss to complement their nutrition . One of the earliest questions is how the heck do I progress ? Is this program for strength or is it hypertrophy ? What even is that ? What is progressive overload ? And one of the simplest answers that I have for you is simply progressive overload is an approach to your training where you're challenging yourself a little bit more each time in the gym . Now , that's very high level . That's very generic . When we break it down to specific training variables , that's where things get more objective . Are we increasing the weight ? Are we increasing the reps ? Are we increasing the sets , or are we even keeping all of those consistent and actually increasing the perceived intensity ? The other thing about progressive overload is it gets confused because of the term overload . We're not actually overloading right . We are actually pushing the limits of our current capability and telling our bodies that we need to expand that capability for next time . So we're not really forcing anything . We're actually simply working within what we have and then able to progress that over time .
Anyway , I wanted to drop this episode because today in Physique University , for our live coaching call , which we do every other week on a Tuesday , I'm going over this exact topic . I'm going over the details about when and how you should increase weights , sets , reps , intensity , the training variables , the different scenarios based on your training level , based on your type of program and so that you can do it on your own , Even if you have a program from somebody , or you're working with a trainer or you're working on your own understanding the right way to do it so you get the most out of your training . And , as always , Physique University is free for the first two weeks , so it'd be kind of crazy not to just jump in and try it out . You could definitely cancel any time within the first two weeks . Of course , I hope you'll find the tremendous value in not only the coaching call which , by the way is not just training , but it's a live Q&A , it's live coaching , it's kind of like office hours , but you also get all the other goodies that come with the program , including a custom nutrition plan that I put together for you monthly workouts , monthly challenges . In fact , today we are starting the June challenge , which is called Meal Prep Mayhem , and it's all about meal planning and meal prep and getting you to do that consistently so you can avoid decision fatigue , emotional eating and also hit your macros . So that's really all I'm gonna say about it . If you wanna check out Physique University and come to the live training today , it's at 1 pm Eastern , but the replay is going to be available shortly thereafter , which you can download anytime . There's also an entire course library about physique development and fat loss menopause , fat loss , calories everything that makes it far more valuable than its cost . Again , your first two weeks are free . Click the link in the show notes or go to witsandweightscom slash physique .
Speaker 1All right , let's talk about the winner of this
month's review . Every month going forward , we're gonna give away a free protein supplement of choice to anyone who submits a five-star review and gets their name entered into a drawing , and then I announce the winner on the podcast . If you are the winner on the podcast . If you are the winner , please send me an email , philipwith1l at witsandweightscom , to claim your prize . And this week's , or this month's , winner is xdrunkmike xdrunkmike is the username Deaf worth listening to this show , Excuse me .
Speaker 1Recently found this show Don't even remember how , but has immediately become one of my go-to health fitness nutrition podcasts . If you like Mind Pump or Mike Matthews , you most likely will enjoy Wits and Weights Straightforward and easy to understand advice and guidance . Already downloaded in Love Macrofactor , one of Phillip's recommendations . Definitely worth a shot .
Speaker 1And if you're not sure what Macrofactor is , it's a food logging app . It's the only app on the market that actually calculates your metabolism , so it makes it easy to hit your goals . It's what I use with clients and we use it in Physique University as well . So if you want to learn how to track that and use it properly and deal with all the situations that come up , that's another great reason to join Physique University . Anyway , that's it for this week . Xdrunk Mike , send me an email and claim your prize . The rest of you . I hope to see you in Physique University for the live call today or soon to check out the replay and say hello in the community . Make sure to stay strong , Make sure to use your wits , use your weights and I'll see you next time .