PROGRESSIVE OVERLOAD is the one key principle behind all results and is of paramount importance if you want to move your training forward. This technique is recognized as the foundation for progression and, if used correctly, is the key to unlocking your true potential in any form of training.
What is progressive overload? It refers to gradual increase of stress on the body through physical activity. By consistently challenging your body with more than it is used to you will initiate physiological change in the form of greater strenght, power and speed, to name just a few.
Here are seven keys to unlocking powerful results
1. Increase resistance. Up the weight you are lifting with each workout as you progressively get stronger
2. Increase repetitions. By increasing the reps, it will ensure that muscles are working under tension for longer during each workout. This is the key component to muscle growth, although it must be noted that when performing too many reps you may hinder muscle growth and strength. However, it will benefit substantially if training for muscular endurance.
3. Increase sets. Again, it will increase total time under tension for each workout.
4. Increase the amount of exercises. Add more exercises to help fatigue a certain muscle group or overall to help expend more energy for each workout.
5. Increase training frequency. Be extra careful when increasing your training frequency, each muscle group needs at least 48 hours to 72 hours before it is ready to be trained again. Doing too much with not enough rest will lead to over-training zone.
6. Be progressive with exercises. If one has been doing machine chest press for a while, it's maybe time to step up to barbell chest press or dumbbell chest press. Then upscale it to cables press etc. This will ensure that the body gets new challenge and figuring out new movement patterns.
7. Decrease rest time. Decreasing rest breaks between exercises will ensure our body is working at a greater intensity.
Give it a try and Good Luck!
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