PROGRESSIVE OVERLOAD:

Progressive Overload is a strength training technique that is the best way to increase your strength, muscle mass and prevents plateau. You can do this in many different ways, but the most important factor comes down to adding intensity to your workouts. It is the basic fundamental of how I became a champion bodybuilder from an average gym-goer. Here are ways you can add progressive overload to your strength training routines.

1. INCREASING YOUR WEIGHT:

Increasing the weight you use on an exercise is one of the simplest and most proven ways to maximize on your progress. For example, if you can perform chest press with 30 lb. dumbells for 10 reps, then increase your weight to 35 or 40 lb dumbells even if your reps go down. This will force your body to adjust to heavier weights, which will improve your strength and muscle mass. You can apply this to all exercises. The main thing to focus on, is making sure you are still using good form even with heavier weights.

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2. INCREASING YOUR REPS:

If you are doing 10 reps on every set of exercise, it is either too much or too little. The 10 repetition mark was set probable in the 1980's as a standard for fitness, however there is no actual evidence that doing 10 reps every single time is effective. It has been proven to build strength 3-8 reps are a great rep range and for hypertrophy 8-20 reps. If you are doing bicep curls with 15 lb. dumbells for 12 reps you can improve it just by going up as little as 3 reps. That 3 reps may not seem like much but it will improve your blood flow along with the definition in your biceps.

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3. CHALLENGING VERSIONS OF EXERCISES:

If you feel like an exercise is getting to easy, chances are they are no longer challenging you. If you are performing body weight squats, it is time to grab some dumbells. If you feel your chest is not growing and you are using every machine at Planet Fitness or your gym of choice it is time to start barbell workouts and pushups. As a coach I am always challenging my clients, to prevent them from a plateau. Our mind analyzes and adjusts to anything we do, so we must continuously challenge our mind along with our body.

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CONCLUSION:

Progressive overload is the most important factor for our body composition, building muscle and even weight loss. Whether we are beginners or seasoned lifters, sometimes we may not see the progress in our physique and we think whatever we are doing may not be working. However, if you are getting stronger just trust the process that you are progressing.

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