![]() Some of these progressive overload techniques include lifting heavier weights 1 If you can complete two or more reps in the last set in two consecutive workouts for any given exercise, then it’s time to add more weight. There are a variety of ways to increase the stress placed on the body over time when strength training. The answer is with progressive overload, a principle that calls for improving the difficulty of an exercise by gradually placing greater-than-normal demands on the body from workout to workout. Given that, how do you prevent your body from plateauing and instead have it continue making adaptations in response to a particular exercise? Only by exceeding the current capacity of your muscles does change occur. When that happens, when an exercise is no longer challenging, the body stops experiencing the benefits the exercise once provided when it used to be difficult because the body no longer has a reason to make a training adaptation in response to the stress. Ha, you shouldn’t do the same shit each and every workout because when performing the same exercise over and over again without changing anything else, the exercise becomes easier as your body becomes more efficient at executing it. So apart from your exercise movements, why shouldn’t you do the same shit each and every workout ? That’s a good question that only cements that you need to have progressive overload explained to you! While it may be good that you’re doing the same exercises and have so far resisted the temptation to switch them up every single time you work out, it’s not so good that virtually everything else in your routine is identical from week to week, month to month, year to year, decade to decade, and millennia to millennia if you happen to be immortal. Well, are you working out the same way you did when you first began working out? The body can’t cope with constantly overloading every few weeks.Like, your strength hasn’t budged in the weight room since lord knows how long? ![]() These periods will include de-load weeks which allow the body to recover. This helps stay on track and manage the workload appropriately. Those with a long term plan will have a periodised program that break the weeks, months or years down to smaller timeframes. Considerationsĭiet, sleep, stress and monitoring fatigue all play a part in achieving the best results from training. Everyone is different but increasing a variable to overload the body should occur every few weeks. ![]() Injuries can occur from pushing yourself too hard or too fast or not allowing enough recovery time. The training stimulus should only increase without exceeding the persons ability to adequately recover. Progressive overload should be done gradually. This process of tearing down and repairing is essential to building muscle. Muscles will become stronger in an attempt to be able to cope with the demand placed on it during training. When you rest, it allows the muscles to repair themselves. When you perform strength training, any stress you put on your muscles will cause your muscle fibres to break down. This is why overloading our muscles is so important and is the driving force behind muscle protein synthesis. Performing the same exercise with the same weight for the same sets and reps results in a training plateau. ![]() Without progressively overloading our systems, we cannot grow. Changing too much at once may not have the desired effect or result in injury. It is recommended to only change one of these variables at a time. Increasing the number of sets, repetitions, weight, volume or by decreasing rest time drives these adaptations. This drives adaptations such as strength, muscle growth (hypertrophy) and muscular endurance. It requires gradually increasing one part of an exercise program to induce greater stress on your musculoskeletal and nervous system. Progressive overload is a strength-training principle but can be applied to any form of training. ![]()
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