The surest way to make progress and be
certain that you your muscles get bigger/stronger lies in the methodology of (Progressive Overload).
What is it?
Progressively overloading is the ‘gradual
increase’ of stress placed upon the muscle.
Why?
In order to continually make gains in
muscle size, strength: Give the muscle a motive to grow. If you squat 100kg for
10reps then the 6 weeks following you are lifting the same weight for the same
number of reps/sets, why would the muscle need to grow or get stronger?
How to apply it?
Increase the weight — Lift a slightly
heavier weight. A good way to apply this is to use very small increments (e.g. 1.25kg
per side).
1/
Shorter rest time between sets — Set your
phone timer so you know exactly how long you are resting and when its time for
the next set.
2/
Add volume or/and increase exercises —
Increase the amount of sets and exercises preformed for that specific muscle
group.
3/
Intensity — Increase the effort you put
into every set. This principal has worked best for me for creating progressive
overload. Do whatever you have to do to get yourself mentally ready to go 100%
all out on each given set.
4/
Increase Frequency — This is a last resort.
If all other fundamentals to reaching progressive overload of the muscle fail,
increase how often you work that body part. Be sure to cut the volume on both
days (initially), so the muscle doesn’t become over trained.
—
Evidently it would be impossible to make
progress on every workout, this would result in every gym rat lifting
unadulterated amounts of weight if they applied any of these essentials. But in
saying that, you should be trying week on week to beat the prior workouts. For
each individual it will happen at a diverse rate but making sure it happens is
critical whilst aiming for prime results.
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