Progressive Overload!

Progressive Overload!

Something that is being talked a lot about on social media is progressive overload. What some people assume progressive overload is just adding more weight to the exercise?

So in this blog I want want to clear up any mist covering your training programme, to help you understand progressive overload very simple. 

What is progressive overload??

This is where you gradually increase stress on the muscles to help the body adapt and perform better.

So if you apply this concept to strength training you can use a numerous of techniques to progressively overload the body. Here are some examples:

-Increasing reps

-Shorter rest periods for specific exercises

-Longer time under tension (TUT)

-Increasing weight 

-Intensifiers techniques (super-set etc)

What should be in place before I look to overload?

Technique/form is imperative before you look to progressively overload. A simple tip is to ask someone knowledgeable in your gym to look at your form.

Once your technique is in place, understand if you are able to find a weight that is challenging for you. Once you have the weight look to 'master the weight' before increasing. You will know you have, by how difficult it feels.

What do I need to be aware of?

Over reaching/over training. This is a concept where you may be pushing to hard.

This can apply to running and weight training. In fact every sport!

What happens if I over reach or train?

Potentially you can hit plateau, while also regressing on your strength and potential muscle gains

What should I do if it happens?

Take a deload week to recover. This will help your nervous system calm down. Simple advice is to drop the weight by up to 30% to allow the body to come back to homeostasis.

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Progressive overload is something that is imperative to seeing development in building lean muscle tissue. However this is not to get confused with just adding more and more weight each week.

How I explain to my client is, if you was to keep increasing weight you won't ever stop. As such they understand their is a limit they can reach.

If you would like to know they science behind how to stimulate the muscle drop a 'yes' comment in the comment section.

Have a great day!

'Footsteps to a healthy future'

www.simeonwilliamspt.com