Progressive Overload

Jun 4, 2020 | Goals

Not progressing with your training? Measuring success when it comes to your training can be a big question mark for some.

Progressive Overload causes your body to adapt to the increased demand of training and ensures you are constantly progressing.
Taking your training to where you haven’t been before to have what you haven’t had before.

Progressive Overload is the ability to do more by changing training variables such as load, volume, or range of motion to make continuous progress.

Volume.
Increasing the volume in your training can be done in a few different ways:- Increasing the number of sets and reps in your exercises e.g. (3 sets to 4 sets of an exercise and/or 8 reps to 10-12)
– Increasing the frequency of your training e.g. (3 x per week to 5 x per week)
– Less rest in between your sets e.g. from 60 seconds to 45 seconds (subject to training goals)

Load.
Load is quite self-explanatory, this could be lifting more weight over time within a timeframe or workout to workout or even lifting the same weight after dropping bodyweight (power to weight). Range of motion:
Range of motion is measured by achieving more movement through a specific movement pattern e.g. Depth in squats.

Time under tension (TUT).
Working with TUT is an excellent way to overload the muscles and ensure you are keeping under load with different variables to enhance your training and progressively overload your muscles.
Working with Tempo and using time under tension is an excellent way to promote muscle growth and overall strengthen the muscle tissue. If you are limited with weights the great thing about applying tempo to your workouts is increasing the intensity without having to increase weight.

Progression in your training comes in many forms.
Understand that some of these variables may take time to apply and adapt.
Use either of these variables but try not to apply them all at once.
Stick to a routine/plan and adapt progressive overload into your program to apply a different stimulus allowing you to progress.

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