Progressive Overload | The key to growth
- Body & Gym Posts
- 17 Dec, 2018
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Building muscle growth and strength is the biggest challenge for almost every strength athlete. One reason this is so difficult for many is because they don't make good use of progressive overload.
It simply means that you build muscle mass by making your muscles work harder than they are used to. Need help training? In this article, we explain the best way to handle this your training program to add.
To build more muscle mass progressive overload required. This means that you put more strain on the muscles than the training before so they never get used to your training! Do you want to help build muscle? This article is going to help you with that.
What is progressive overload?
Simply put, to get bigger and stronger, you have to constantly work your muscles harder than they are used to. In this way you continuously give your muscles a new boost, so that they grow better. You also improve your strength, muscle size and endurance.
This way of training is an essential part of your training program and for any fitness goal.
Application Progressive Overload
There are several ways to apply progressive overload. There are several choices that improve your strength training. Below you will find 4!
- Increase weight
- Training volume
- Training frequency
Continue to apply for continuous results
In order to grow, it is important to apply more and more overload over time to continue to make progress and to see results. When the overload remains the same continuously, your body has adapted to the load that is being given.
A heavier workout than normal will result in your body being able to tolerate the same strength training a lot better over time. At this point, you need to re-stimulate your body and adjust your training again.
Increase the weight
Probably the most obvious way to increase overload is to increase weight while exercising. For example, if 50 pounds is too easy while bench-pressing, try adding 5kilo on both sides of the bar, this should be more challenging!
Remember that there is a link between weight and reps, so increasing the weight will decrease your reps to some degree, and at a lower weight the reps will increase. That's okay because soon enough you will get stronger with that same resistance and you can repeat the cycle again with less effort.
Increase training volume
The training volume is, on the other hand, an interesting subject for many athletes because this subject is often not yet completely clear. The workload does not include the weight we use, but the number of sets and the number of repetitions we make.
What is volume?
Volume is simply sets multiplied by repetitions multiplied by resistance. By adding more sets, you place increasing demands on your muscle tissue. Also, remember that since your reps are best limited to 8-12, increasing your total sets is the best way to increase your overall training volume. That could mean doing 3 sets instead of 2 for all the exercises in your routine, or adding another movement (hopefully from a slightly different angle to emphasize a different part of the muscle).
Research Training Volume
In addition, research has shown that volume may play a more important role in muscle growth than increasing weight. If the intensity of your training is already high and you already use a fairly high level of weights, it is more efficient to increase the volume in order to be able to achieve more muscle growth. By the set volume we mean the number of work sets that we make per muscle group per week.
Factors Training frequency
The main factors to increase the workload of the training are now known. We increase our weights, perform more sets up to muscle failure and increase volume. But does that mean that all these extra sets take us 2 to 3 times longer than a workout?
To answer this, we look at the total training frequency. The training frequency is the number of times per week that you train a specific muscle group. The larger the volume of the work set will be, the better we can increase the training frequency and thereby spread the number of work sets over the week.
Effect increase training frequency
The total training volume per week will remain the same if you spread the number of sets over 2 to 3 training sessions per week. Make sure you have enough rest between these days to recover. Due to this distribution, we also train shorter and can therefore train more intensively. A nice fact is that increasing the exercise frequency increases the protein synthesis stimulates more often. This is related to building muscle mass faster using proteins.
You can make your workout more intense by reducing the rest time between sets. Your body then has to perform to complete the same workout, while having less time to recover.
If you normally do 4 sets of 12 reps with a 60 second rest time on one military press, and you decrease the rest time to 50 seconds, then your body should do the same effort with 17% less rest. This provides increased intensity and is thus a way to add progressive overload to your training.
Change the tempo of your repetitions
Another way to increase the intensity is to increase the pace of your reps. Between your reps there is always a "pause moment", by shortening this moment you let your muscles work harder during your workout.
Increase time under tension
By time under tension we mean the time that your muscles are under tension during your set. By correct execution, minimizing the use of momentum, and by tightening your muscles with every repetition you increase this.
Progressive overload in your training
Think about your way of training and determine whether you can use the various points described above in your workout. By doing this you will continue to grow and progress.
For example, start with two progressive overload techniques first and add more when it's time to take your training to the next level.
One thing is certain, with these techniques you are guaranteed to improve your workout!