What are the different ways to do progressive overload?

There is one nuance between the episodes. On Ep. 16 she describes speeding up a movement as its own method. On Ep. 53 she treats tempo as working in both directions, speeding up or slowing down, and gives an example of moving from a 4-0-1-0 tempo to 3-0-1-0 to 2-0-1-0 over successive weeks. She also suggests putting drop sets at the end of a workout.

The how matters as much as the what. On Ep. 16 Nikkiey asks you not to stack them all at once: start with weight, then play with sets and reps, then rest time, adding one technique at a time. On Ep. 53 she says she adjusts reps and sets within a block, while the other methods can be rotated weekly or by training block. On Ep. 64 she adds that even with full body training, she still progresses through sets, reps, RPE, percentages, drop sets and tempo.

In a video session with Julie, a 70-year-old client, Nikkiey shows several methods in one workout: an added set, added weight, rest cut from 90 to 60 seconds, and reps raised from 12 to 15. She points out that the last week of a training block is a good time to push the muscles a little harder.