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*

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Timestamps

00:30 first F&G #solo show

00:36 5 reasons why you might not be seeing results

00:50 weekly recap

00:55 vinny’s birthday party

2:30 what to do when you’re hitting a plateau

2:50 tip #1 - PROGRESSIVE OVERLOAD

04:30 increase your weight

07:20 how to find the right weight for you

08:40 increase your reps

10:40 decrease your rest periods

12:10 do more work in the same amount of time

12:18 increasing your sets

13:55 increase your frequency

15:30 extending past technical failure

16:10 tip #2 - TIME UNDER TENSION

17:35 slow + controlled

18:12 breathing + movement pattern

18:35 pause squats

20:05 bicep curls

21:27 tip #3 - TRACK NUTRITION FOR EDUCATION

21:45 britt’s approach + learn about what you are consuming

25:43 tips to increase protein intake

26:55 meal ideas

28:35 how to meal plan

29:20 tip #4 - DO NOT CHEAT YOURSELF + FINISH ALL REPS

30:07 get back on the horse

30:37 keep your promises to yourself

31:07 tip #5 - STAY CONSISTENT

31:40 give it some time

31:55 don’t get mad if...

33:05 you will see growth

34:20 guidance, motivation + education

34:40 sending love

35:30 keep going

35:50 comment + DM the podcast

YouTube vids:

Week of workouts:

https://youtu.be/sedCYV7Xknk

Meal plan & grocery shop w/ me:

https://youtu.be/ghwoSYej3eE

My fitness journey:

https://youtu.be/ulqafyeEKqk

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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