![]() ![]() There are even more reasons to use this training method. They’re willing to keep putting in the effort because they can see the muscle gain. Yet, the progress they continue to make by continuing to overload the muscle inspires them to keep going. This increases the risk that they’ll quit their routine altogether. There’s not much incentive to stick to their exercise program if they’re not seeing results week after week. Making progress is critical to staying motivated. But if clients are stuck for any length of time, progressive overload can help them inch forward once again. Yes, hitting plateaus is part of the training process. This helps your client continue to get results from their workout. ![]() The most obvious benefits of progressive overload are that it increases muscle hypertrophy, also boosting the growth of lean muscle mass. Benefits of Progressive Overload Training It involves modifying some aspect of the strength training program to promote progression continuously over time. And if the progression from one exercise to the next is fast enough, it also helps support fat loss.Ĭontinuing to make these types of changes to a workout plan is what progressive overload is all about. ![]() The muscle has less time to recover before doing another rep or set. In the latter, you could engage in strength training three times per week instead of two.įinally, reducing the rest period boosts exercise intensity. In the first instance, you might work each muscle group for 20 minutes instead of 15. You can also place more stress on the muscle fiber by increasing the duration of the training session or increasing the training frequency. In addition to increasing reps, you can also increase sets. Research indicates that this progressive overload approach provides similar muscle growth as increasing load. If the typical repetition count is 8 to 10, for example, you might change the rep range to 12 to 15. Using this approach, the muscle must work harder to perform the exercise, even when doing the same number of sets and reps.Īnother option is to continue lifting the same amount of weight, increasing repetitions instead. There are a few ways to overload the muscle during weight training. This concept is so foundational to making resistance training gains that it is often referred to as the overload principle. These muscular adaptations result in growth. Progressive overload involves increasing the load placed on muscle during training, forcing it to adapt. Learn more about what progressive overload is, why it’s important for building muscle, and how to use this type of training in your clients’ workout programs. Progressive overload training is important to hitting all these goals. Others are more interested in boosting muscle size or improving muscle endurance. For some, increasing muscular strength is most important. Try a rear lunge with a row to work the back and the legs.One reason people hire a personal trainer is to help them build muscle. Try doing a squat, curl, press to target the legs, biceps, and shoulders. Do more compound movements. Doing two exercises at once can save time and add a new dimension to your workouts.Add a balance challenge. Even more challenging than unilateral exercises is using something unstable like a ball, foam roller, BOSU Balance Trainer, or inflatable disc.Even upper body moves get more challenging when you switch to one arm at a time as in this one-armed chest fly or this one-armed triceps push-up. This makes almost any lower body move more intense. One-legged squats are much harder than regular squats. One-legged deadlifts challenge the standing leg in a whole new way. Go from two legs/arms to one leg/arm. One of the most interesting ways to change exercises is to use only one arm or one leg at a time.Take a boring dumbbell fly and turn it into a rotating fly with a band. Take your usual chest press and move it to a standing position with a band chest press. Resistance bands offer a variety of ways to work your muscles. Movements will always feel different when you change the resistance. If you always do free weights, try some of your exercises on machines. Change the type of resistance. If you usually use machines, try free weights or cable machines.Change your arm position during push-ups and try a staggered version. Change your chest press by going to an incline. If you usually do regular squats, try taking the feet wide and the toes out in a sumo squat to fire different muscle fibers. Change your position. Look for ways you can change your position to make moves a bit different.
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