This week’s email is gonna be a little different...

Instead of the usual 2–4 topics, I’m keeping it tight and tactical.

Just one topic. One core principle. And honestly? That’s about all my sleep-deprived brain can handle right now.

Because as of June 2nd, I’m officially a dad. 👶

John Bruce Bloore, born at 3:33am, and already lifting his head and trying to push up like he’s trying to hit PRs.

I shared the full moment (and the emotional backstory) in this photo on Instagram. Check it out below.

👉 Read the full post​

So today, I’m sharing a lesson I’ll one day teach him…

And the same lesson that helped me (and 2,000+ clients) actually make progress in the gym — instead of spinning their wheels.

Let’s talk about the real secret to growth: Progressive Overload.

📈 Progressive Overload: The Real Secret to Growth

When I first started lifting weights, I thought I knew what I was doing.

Just lift heavier every week, right?

So I did what most guys do: stack plates like Jenga, max out my ego, and pray to the Gain Gods.

What I got instead?

🚫 Minimal muscle
🚑 A couple injuries
🤦‍♂️ And no real progress

Then I came across an article by Bret Contreras — the Glute Guy himself — that changed the game for me.

In it, he broke down 10 core principles of progressive overload and how to apply them without ego or guesswork. That article flipped a switch for me.

It wasn’t about going heavier.
It was about getting better.

The Real Problem: Random Workouts = Random Results

Most people don’t train — they just work out.

They bounce between bootcamps, hop from one Tonal program to the next, or do whatever looks fun that day.

Internally with the Original Six coaches, we used to call it “Peloton-ing your Tonal” or jumping around with no real plan, no progression, no results.

It might burn calories, but it doesn’t build anything.
Because without progressive overload, you’re just sweating in place.

What Is Progressive Overload?

Progressive overload means doing more over time, and doing it better.

That might mean:

• More weight
• More reps
• More range of motion
• Less rest
• Better form

It’s the difference between people who transform in 4 months vs. those who coast for 4 years.

Progressive overload is the #1 law of muscle growth, and one of the core foundations we use with our Hall of Fame clients.

If you’re not progressively overloading, you’re not improving. You're just spinning your wheels.

This Isn’t Just a Gym Principle — It’s a Life Philosophy

Progressive overload isn’t just for muscle.

It’s how you grow... in anything.

You don’t binge-learn math like it’s a Netflix series: Algebra on Monday, Geometry on Tuesday, Calculus by Friday.

And you don’t learn French on Monday, Spanish on Wednesday, and Mandarin on Friday.

You pick one challenge.
You focus.
You get a little better each time.

That’s how progress works: in school, in business, in relationships, in life.

And it’s no different in the gym.

If you're not pushing your edge (even slightly) you're not growing.

You’re just bullshitting. Repeating.
Going through the motions and wondering why nothing changes.

Want to be a better dad? Show up consistently, even when it’s inconvenient.

Want a better marriage? Lean into the hard conversations.

Want to earn more? Push through the discomfort of learning a new skill.

Progressive overload is a muscle.
And you either train it, or you lose it.

🏋️‍♂️ My 12 Favorite Ways to Apply Progressive Overload

Coaches love to argue over how many “scientific” ways there are to apply progressive overload.

After 13 years and 2,000+ clients, here’s how I think about it.

Print it. Bookmark it. Actually use it.

But one rule before we start: Form is the most critical.

Especially over age 35. Sloppy reps aren’t just useless, they’re dangerous.

Now, let’s get tactical:

1. ✅ Lift more weight
2. 📈 Add more reps with the same weight
3. 📊 Add more total sets
4. ⏱️ Decrease rest between sets
5. 🔁 Do the same work in less time
6. 🧘 Improve form and control (same weight, better technique)
7. 🔄 Increase range of motion (e.g., deeper squat, fuller stretch)
8. 💥 Lift with more speed and acceleration
9. 🔂 Increase frequency (train more often)
10. 🧠 Maintain strength while losing weight = relative strength gain
11. 🚨 Extend sets past failure (drop sets, rest-pause, static holds, etc.)
12. 🚀 Using advanced weight modes on Tonal like Chains or Eccentric Mode

You don’t need to use all 12 every week, but if you’re not doing at least one, you’re not going to make progress.

How to Track It (and When to Pivot)

While you might not make progress every week, you want to make sure every 4–6 week phase, you're trending in the right direction. Ask yourself:

✅ Is my form better?
✅ Am I doing more total volume?
✅ Am I finishing faster with less rest?
✅ Is my time-under-tension improving?

This is why reviewing your KPIs matters.

Each phase should build on the last, not just be another random program.

Look at Go Big or Go Home 1, 2, and 3...

Each one ramps up: more sets, more reps, advanced weight modes, smarter exercise selection. It’s not guesswork — it’s progressive stress, by design.

I’m like a mad scientist with Google Sheets when I build a multi-phase program.

I line everything up side-by-side to make sure each phase triggers new adaptation and ramps up the training stimulus from multiple angles.

But here’s a secret:​
You can’t progress in a straight line forever.
If you could, I’d be benching 800 lbs by now 😜

After 2–5 phases of overload, drop in a deload week, then pivot.

You can even deload more frequently (like every other phase) depending on stress, recovery, and life.

For example:

• Do 4 metabolic (fat loss) phases
• Deload
• Shift to hypertrophy or strength for 3–4 phases

Your joints, tendons, and nervous system will thank you, and you’ll keep making gains for the long haul.

Final Thought

Progressive overload is how your body grows.
It’s also how your character grows.

Raise the bar: not just in weight, but in effort, intention, and execution.

Because when you challenge yourself in the gym, you build the capacity to rise in life too.

Remember, action is the difference between dreaming and succeeding.

See you next week.

Time for action,
​Coach Jackson

Founding Tonal Coach
Amazon #1 Best-Selling Author
San Francisco Magazine's “Best Trainer For Abs”

P.S. If you’re ready to take your health, fitness, and mindset to the next level, here are two action items:

✅ Apply for my coaching program: I’ll help you lose fat, build muscle, and feel unstoppable. Submit an application here.

✅ Share this email: Know someone who’d benefit from these tips? Forward this email to them and send them this opt-in form.