Having watched videos such as those by Athlean-x, the common theme appears to be progressive overload while increasing repetitions.
However, someone I met seems to be doing the exact opposite however, and he has gained considerable mass and a leaner body.
His regime is as follows (generalized):
- 15 minute cardio - either incline walk or run
- 4 sets/20 repetitions of bench presses, dumb-bells, etc with no overload i.e. For example, he simply lifts 132 pounds/60 kilograms when performing a bench press and does not progressively overload.
I do appreciate everyone is different, however I don't find it easy when there appear to be so many variations to the advice and recommendations.
What is the rule of thumb or what is recommended as being the best approach when you are wanting to lose weight and gain muscle?