Progressive Overload - What is Progressive Overload
Some athletes or fitness enthusiasts may very well be adopting the principles of progressive overload, without even being able to answer the question – What is progressive overload? Natural athletes have a tendency to work harder each time they go into a training session, trying to out do their previous bests in order to continually progress in their sport. This is also known as adopting progressive overload into your training and although this isn’t necessarily all there is to progressive overload, it is a large part of the process.
Progressive overload is the cornerstone of a successful training regimen. Without some form of progressive overload in place in your training, you will not be able to continously improve. Progressive overload, simply described, is the process of putting increased stress on the body every time a training session takes place. Continous progression will cause the muscle to grow and get stronger which is exactly what we want. Without adopting these principles into training an athlete will eventually hit a Weight training plateau where improvements will be much harder to come by.
How to adopt Progressive Overload into your Training Routine to Maximize Gains
There are actually quite a few different ways to put the principles of progressive overload into your workout, each will have benefits but some ways may be better than others depending upon what the ultimate goal of your training is. Lets go over some of the best ways you can adopt progressive overload into your training routines.
Increase the Weight
This is probably the best option for athletes who are looking to continously increase their strength and muscle mass. By increasing the pounds that you lift in every single workout you help to ensure increases in both strength and muscle mass. This doesn’t mean that you need to double the weight you put on the bar every single time you step into the gym, but for example: if you bench pressed 185lbs for three sets of six repetitions during your last workout – shoot for 190lbs for the same number of sets and repetitions during the upcoming workout. Even small increases in the weight that you move, providing that you are working at a high level of intensity, will be enough for you to establish gains in strength and muscle mass. Employing this simple principle with every exercise that you perform will ensure that you get the results that you are looking for. Remember that when increasing the amount of weight you lift it will not always be possible to perform the same number of reps as you previously did. This is fine. Work your way up in reps and then increase the weight again.
Increase the Number of Reps
If adding weight to the bar is not an option for you yet try and make sure you perform more reps than you did last time. For example, say your last chest workout you was able to hit 3 sets of 8 - 6 - 4 reps on the bench press, for your next chest workout you should be looking to get as close to 3 sets of 8 reps as you can. This may not always be possible but as long as you squeeze out more reps on the exercise you are gradually progressing and adopting the principles of progressive overload into your training. Once you hit the 3 sets of 8 reps then you can add more weight to the bar and work your way back up to 8 reps.
Up the Intensity
If your particular sport requires you to be explosive and reactive, then upping the intensity in your workouts could be the type of progressive overload that works for you. Without sacrificing form, add an extra set to each exercise without adding time to your overall workout by decreasing your rest between sets and individual exercises. Never sacrifice good form for too large of an increase in weight or too many additional repetitions but strive for some improvement over your previous workout – even if it seems minimal. Consistently increasing your workload every time you step into the gym is the only surefire way to continue to make gains and ultimately reach your goals. Many people look for a secret and magical way to get results – there isn’t one, but adopting the principles of progressive overload into your training will give you the best chance of achieving your goals.
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