So as it’s Flex Friday I thought I would share one of my latest client Transformation’s.

My client Andrie Truchan totally SMASHED his Transformation with me this is what happens when you trust the process and stick to it 100 percent!!

He never once questioned me with the nutritional plan or training plan, he just got on with it and smashed it as you can see from the pictures.

Training wise myself and Andrie sat down for a consultation before we started to discuss what goals he wanted to achieve.

After we had a good chat about his goals I felt a Push, Pull, Legs style approach of training would be better for Andrei as this would allow for maximum growth. The overall frequency and intensity of the plan is much higher allowing for the most opportunities to grow and get strong across the week/month/year.

I explained to Andrei that this training style will also elicit a high output from each session allowing him to remain in good condition without any cardio so we can have all the fuel in the tank to progress lifts and build mass. Using this training style approach Andrei will be able to increase strength and therefore hypertrophy at a better rate.

I explained to Andrei that we would also be log booking every single one of his session as this program is all about progressive overload

AKA Flex Friday My Client Andrie Truchan 1

What is progressive overload???

Progressive overload is the gradual increase of stress placed upon the body during exercise. Here is an example of Progressive Overload –

Let’s pretend that right now you can lift 50kg on some exercise for 3 sets of 8 reps.

Now, if you continue to lift that same 50kg for those same 3 sets of 8 reps for the next 10 years… you will not gain ANY new muscle or strength at all. Why? Because there was no progressive overload.

Your body has already adapted to this tension (50kgs for 3 sets of 8 reps) and has already provided you with exactly as much muscle and strength as you need to be able to perform this task on a regular basis.

Because you aren’t increasing the demands being placed on your body, you aren’t giving your body ANY reason to improve any further. You can do everything else perfectly, but if you fail to provide some form of progressive overload over time, your body will never see any reason to change. However, if you were to lift 50kgs for 3 sets of 9 reps (instead of 3 sets of 8 reps) on that same exercise, then a reason would finally exist…Why??


  • You increased the tension.
  • You increased the demands.
  • You increased the work your body had to do.

Instead of doing the same 3 sets of 8 reps with 50kgs, you worked to do 1 additional rep on each of those sets.

Give it a go people see how you get on.