Progressive Overload

Progressive overload is a simple concept, simply meaning that with each successive workout you increase the demands placed on the muscles. You do this by increasing the amount of weight lifted or by increasing the number of reps in the set. You have to convince the body that it NEEDS to build muscle. To do this, you have to continuously push the envelope. Doing 25 push-ups a day for a year is NOT encouraging the body to build muscle. It is instead encouraging the body to condition the muscle it already has in place. To get muscle growth you have to progressively increase resistance.