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To sum up this series, Asad recaps all the variables you should consider when designing a training program. He defines progressive overload and emphasizes the importance of the variables covered in this series and how to use them in synchrony with one another.

Have you ever been stuck on a certain weight and can’t seem to go heavier? Does this mean you’ve reached the ceiling to your strength? Asad explores how you can combine variables, like tempo and reps, to avoid plateauing and increase the weight in your exercises.

Asad defines load and how it directly relates to the other variables covered thus far: reps, sets, tempo and rest. He highlights the value of thinking beyond just the amount of weight you lift in any given exercise.

Asad reviews general guidelines you can implement into your training, to ensure you are getting optimal rest. He discusses how the amount of rest is dependent on what your goal is at that time, and how you’re performing the exercise.

Rest and recovery are commonly misunderstood and misused. Asad explores common mistakes in regards to rest periods and different considerations that need to be made to ensure you are getting the biggest return on your effort.

Did you know you can change how an exercise feels and what it does to your body just by varying the tempo? Discover how altering the tempo can produce a different kind of result and can bring about potential weaknesses and imbalances.

Setting a tempo for your workout is one of the most overlooked variables. Asad defines what setting a tempo for your workout really entails, and how you can use it to make the exercises you already know, feel completely new.

Asad reviews the various types of sets that exist and which you should use depending on your workout type and goals. He discusses straight sets, supersets, tri-sets and circuits.

Did you know that the order in which you perform your sets is critical to your performance? Asad explores how to organize your sets in a certain sequence, in terms of intensity and difficulty, to get the best results and avoid injury.

Asad answers this not-so-straightforward question by defining what exactly a rep is, introducing rep ranges and how you can use this method to optimize and progress in your workouts. He also touches on the relationship between reps and load.