In this episode of the Lift Podcast, Coach Harry breaks down progressive overload—the #1 key to muscle growth. While trendy training methods focus on lengthened partials, slow eccentrics, and advanced techniques, the truth is that 95% of your gains come from simply getting stronger over time. Whether you’re lifting for hypertrophy or strength, this episode clears up misconceptions and gives you a practical roadmap to progress efficiently.

Key Takeaway:

Progressive overload is the most important factor for muscle growth. It comes down to two things:

1. Lifting more weight than before.
2. Doing more reps with the same weight.
   That’s it. Not more sets, not slowing down reps—just increasing the challenge on the muscle over time. Stick to lower rep ranges (5–8 reps) to maximize strength gains and ensure faster, more efficient progression.

Call to Action:
If you got value, do me a MASSIVE favour and subscribe to the LIFT Podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

In this episode of the Lift Podcast, Coach Harry breaks down the concept of specialist training programs—what they are, why they work, and how to use them to overcome genetic weak points and build a balanced physique. Whether you're struggling to bring up lagging muscle groups or looking to optimize your recovery, this episode provides practical insights to help you tailor your training for maximum growth.

Key Takeaway:

A specialist program allows you to focus on weaker muscle groups by reducing volume on stronger ones, freeing up recovery resources and energy to enhance muscle growth where you need it most. For most lifters, 2-6 working sets per week can maintain a muscle, while targeted muscles benefit from higher frequency and volume. Specialist programs are especially useful for advanced lifters or those with noticeable imbalances.

Call to Action:

If you got value, do me a MASSIVE favour and subscribe to the LIFT Podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

In this episode of the Gym Basics series - Lift Podcast, Coach Harry dives deep into the topic of reps—debunking common myths, breaking down the science, and explaining the pros and cons of different rep ranges. Whether you're training for strength, muscle growth, or just trying to optimize your workouts, this episode provides a clear and actionable guide to understanding how reps influence progress.

Key Takeaway:

The ideal rep range for most people is 5–8 reps, as it promotes faster strength progression, builds muscle efficiently, and minimizes unnecessary fatigue. However, muscle growth can occur in any rep range as long as you're training close to failure. Prioritize form and technique to maximize gains and reduce the risk of injury.

Call to Action:

If you got value, do me a MASSIVE favour and subscribe to the LIFT Podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!