2024-07-29 15:17:11
Progressive overload is a term we often hear when talking about hyperopia (muscle building).
But do you really know what it means and how to apply it effectively?
In this article, we’ll look in detail at different ways to use progressive overload to ensure sustained muscle gain.
What is progressive overload?
Progressive overload means gradually increasing the difficulty of an exercise over time.
It’s not just about adding weight or increasing reps.
There are many ways to apply this technique to stimulate muscle growth and avoid plateauing.
Is it really that important?
Without progressive overload, your muscles will get used to the effort and you will no longer see significant progress.
You may have seen people who have been going to the gym for years with no noticeable change.
This is often due to a lack of progressive overload in their daily routine.
Common progressive overload methods
weight gain
One of the simplest and most common methods of progressive overload is to increase the amount of weight you lift.
For example, if you bench press for 5 to 8 reps, start with a weight you can lift 5 times.
Continue increasing the reps until you reach 8, then increase the weight and start with 5 reps.
Increase the number of repetitions
Another common method is to increase the number of repetitions. Let’s say you can do 3 sets of 5 reps on the 45kg bench press.
During your next workout, try adding reps to one of your sets. Continue doing this until you reach 8 reps in all sets, then increase the weight.
The Little-Known Method of Progressive Overload
Reduce rest time
Reducing the rest time between sets is an effective way to increase difficulty without changing weight or reps.
If you usually rest 3 minutes between sets, try shortening that time to 2 minutes and 30 seconds.
Keeping the same number of reps and reducing rest periods represents progressive overload.
Also Read: To Maximize Muscle Gains, Should You Rest 1 Minute or 3 Minutes Between Sets?
slow down the repetition
Performing reps more slowly or adding pauses at certain points in the movement is another way to progress.
For example, if you slow down the tempo of a bench press rep and add a 1-second pause at the bottom of the movement and you can still do the same number of reps, this indicates progressive overload.
Maintain performance during caloric deficit
If you are dieting and losing weight but you can still lift the same weight and perform the same number of reps, this is also a form of progressive overload.
Generally speaking, the heavier you weigh, the more weight you can lift. Maintaining performance despite weight loss indicates progress.
Other progressive overload methods
change movement changes
Changing your exercise regime can help overcome plateaus.
If you’re stuck in an exercise like squats, switch to leg presses for a few months before returning to squats.
You’ll often find that you can grow beyond your plateau.
partial or forced repetition
Partial or forced repetitions may be helpful as you move beyond muscle failure, but are mainly recommended for experienced exercisers.
Also Read: Rest Pause, a Bodybuilding Technique That Lets You Build Big Muscles in Half the Time
Load shedding period
If you’re feeling exhausted from constantly trying progressive overload, it might be a good idea to do a period of deloading.
This means temporarily reducing the intensity of your training to allow your body to recover.
Also Read: “Loading Down”, an Effective Strategy for Bodybuilding?
in conclusion
Progressive overload is essential for muscle growth.
By varying your approach and making sure to follow a regular progression, you can avoid plateaus and continue to develop muscle.
Make sure you’re getting enough protein and incorporate these techniques into your workout routine for optimal benefits.
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