If the fun & gains have been feeling non-existent in the gym, then this week's episode was made for Y O U. Britt is back with the what, why & how of progressive overload. Get ready to chat one-on-one about how to apply reps, sets, weight, rest, time under tension, nutrition & consistency for success. *disclaimer: this solo episode has a 99.99% chance of getting you unstuck from a plateau, and may result in you making serious gains over the next 4 weeks* Timestamps:00:30 first F&G #solo show00:36 5 reasons why you might not be seeing results00:50 weekly recap00:55 vinny’s birthday party2:30 what to do when you’re hitting a plateau2:50 tip #1 - PROGRESSIVE OVERLOAD04:30 increase your weight 07:20 how to find the right weight for you08:40 increase your reps10:40 decrease your rest periods 12:10 do more work in the same amount of time12:18 increasing your sets13:55 increase your frequency15:30 extending past technical failure16:10 tip #2 - TIME UNDER TENSION17:35 slow + controlled18:12 breathing + movement pattern18:35 pause squats20:05 bicep curls21:27 tip #3 - TRACK NUTRITION FOR EDUCATION21:45 britt’s approach + learn about what you are consuming25:43 tips to increase protein intake26:55 meal ideas28:35 how to meal plan29:20 tip #4 - DO NOT CHEAT YOURSELF + FINISH ALL REPS30:07 get back on the horse30:37 keep your promises to yourself31:07 tip #5 - STAY CONSISTENT 31:40 give it some time31:55 don’t get mad if...33:05 you will see growth34:20 guidance, motivation + education34:40 sending love35:30 keep going35:50 comment + DM the podcastYouTube vids:Week of workouts:https://youtu.be/sedCYV7XknkMeal plan & grocery shop w/ me:https://youtu.be/ghwoSYej3eEMy fitness journey:https://youtu.be/ulqafyeEKqkFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy