# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DR5DIi8EX7m
- **Gondola URL:** https://gondola.cc/posts/37647772-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/60431c8adf.jpg
- **Posted:** 2025-12-05T18:16:30.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Reason #1 why you aren’t seeing progress in the gym + in the mirror. 

You’ve been doing what everyone else does. 4 sets of 8 reps. You take the first 3 sets as gradual warm ups until your final set which 99% of you can do at least 12 reps of the weight. 

You aren’t pushing the intensity high enough. 

The fix? 1-2 warm up sets. Get loose. Get the blood flowing. 

Then pick a heavy weight you can do 6-8 reps. The 8th rep must be your absolute final rep left in the tank or else the weight you chose was too light. Rest 2-3 minutes. 

Then drop the weight 10-15% and hit 8-10 reps. Again, go till near failure. If you can do more than 8-10 reps, you better do more. 

The next week try and add 2.5-5 lbs from the heaviest set you did the prior week. This is progressive overload. This is what forces adaptation. 

#fitness #gymmotivation #gymtips #trainingadvice #progressiveoverload

## Stats

- **Views:** 893
- **Likes:** 9
- **Shares:** 0
- **Comments:** 1

## Tags

gymtips, trainingadvice, gymmotivation, progressiveoverload, fitness, 1

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