This Article is About
optimal results
healing process
natural healing
physical activity
maturity
workout
Progressive Overload
Join 1000's of Authors at StreetArticles Today!

Progressive Overload

When it comes to training there is one principle responsible for all great results - Progressive Overload. This technique is recognised as the foundation to continually move your training forward and if used correctly can be the key to unlock your true potential in any form of training.

What is Progressive Overload?

The concept was first devised by Dr. Vladimir Zatslorsky and Dr John Cimbala and is the gradual increase of stress on the body through physical activity. By consistently challenging your body with more than it is used to you will initiate physiological change in the form of greater strength, power and speed just to name a few.

Overloading your body through exercise stimulates a natural healing process, which forces your body to overcompensate whilst regenerating. As a safety mechanism your body rebuilds the worked areas to become bigger, stronger and faster than they were before; so that if faced with the same challenge it will not stress the body as much.

To ensure optimal results you must be aware that your body will develop more since your last workout. So you must endeavour to accommodate this change by overloading it with more than the last session. Although, you must also be wary not to increase the loads too quickly or you will not allow your body to keep up with your progress. This may cause you to develop faulty lifting patterns and set you up for injuries in the future.

Even know the concept of progressive overload has only recently been studied, the results have been around for as long as man has walked the Earth. One of the most famous and powerful examples of Progressive Overload comes from 6th Century BC. Milo of Croton, was said to have been able to carry a full grown bull on his shoulders. This feat of strength was attributed to him starting as a child and carrying a newborn calf. He repeated this feat each and every day until the animal grew to full maturity.

By progressing slowly and steadily Milo was able to pick up an animal many times his own body weight. It's not hard to see that if you learn how to progress the right way then anything may be possible!

How to use progressive overload: the 7 keys to unlock powerful results

1. Increase Resistance

Up the weight you are lifting with each workout as you progressively get stronger. As a rule, don't increase more than 10 percent per week.

2. Increase Your Reps

By increasing your repetitions you will ensure that your muscles are Under Tension for longer during each workout. This is a key component to muscle growth. Although it must be noted that performing too many repetitions; such as 15 or more per set; may hinder muscle growth and strength but will benefit substantially if training for muscular endurance.

3. Increase Your Sets

Again, you will increase your total Time Under Tension for your workout but this way you may stay within your desired rep range by adding sets instead of reps.

4. Increase the Number of Exercises

Add more exercises to help fatigue a certain muscle group or to help expend more energy for your overall workout.? This is a sure fire way to uncover the 6 pack that's been hiding under that winter coat.

5. Increase Frequency

If you have been doing only two Resistance Sessions per week then it may be time to step it up to 3 or more. Please note that ample recovery time is needed for your body to receive all the fruits of its labour. By doing too much with not enough rest you will start to over train. Be extra careful when it comes to resistance training, each muscle group needs at least 48-72hrs before it is trained again.

6. Be Progressive with Your Exercises

For example if you have been doing a Machine Chest Press, then upscale it to a Barbell Bench Press then to Dumbbells then to Cables. The more Motor Control needed the better but only progress when you have mastered each step.

Your body will thrive on the challenge of figuring out new movement patterns. Both your skeletomuscular and neuromuscular systems will develop higher levels of function and efficiency and great results will follow.

7. Decrease Your Rest Time

By decreasing rest breaks between exercises you ensure your body is working at a greater intensity and you give yourself the chance to do more in each session. This is perfect for burning body fat.

By using the 7 keys to Progressively Overload your body you will be able to improve any area of fitness that you desire.? Although, it is important that you know the consequences of the key that you choose before you do, as you may unlock the wrong door. For example if muscle gain is high on the priority list and you overload your body with a mode that will aide in weight loss then you may be disappointed with the results.? So research your next move or speak with an exercise professional to find out the most effective way of unlocking the results you desire...


Street Talk

No comments present
You May Also Like
How To Make Money From The Internet – Affiliate Sales Provides The Perfect Make Money Online Opportunity
Congratulations on taking the first step to find information on how to make money from the internet, because internet entrepreneurialism is steadily on the rise, and I would like to encourage you to get started with your online business today.  The rewards and benefits of operating your own online business…
0
  Likes: 1

3 Principles FOR Overcoming Fitness Obstacles
In case you're similar to me, the journey to be fit as a fiddle and oversee weight feels overpowering. What's more, as though the mission to be fit isn't sufficiently hard, there are regularly different impediments to overcome: well being issues, time administration, summoning up valor or vitality. Regardless of…
By: Kat Li in  Health and Fitness  >  Build Muscle   Jun 07, 2016  
1
  Likes: 1

2 Simple Steps TO Ripped Summertime Muscles
Summer is upcoming, and the time has returned to kick and unwind under the sun. It's the ideal opportunity for shoreline days, grills and pool parties, and for any genuine weightlifter these exercises likewise mean one thing: it’s time for the shirts to come off and to showcase that rock-solid…
By: Kat Li in  Health and Fitness  >  Build Muscle   Jun 01, 2016  
0
  Likes: 0

7 Easy Tips to Improve Your Workout
You work hard at the gym, right? You want to see those gains, you know you truly deserve. But it seems like there’s something missing. Like a good steak, lacking a pinch of spice to taste really great, or being a few hundred dollars short of paying for a dream…
By: Baburaj Devi in  Health and Fitness  >  Build Muscle   May 28, 2016  
0
  Likes: 0

Things You Should Know Before Hitting the Gym…
It is every guy’s dream to develop a muscular six-pack body, an aesthetic physique just like the very hot fitness models. Becoming ARNOLD or the ripped BRUCE LEE is not an easy process. Not everyone can easily gain an attractive body. It requires a great amount of commitment, training plan…
By: Anand Sundar in  Health and Fitness  >  Build Muscle   Apr 26, 2016  
0
  Likes: 0

How to Stay Fit In Today's World
Staying fit can be hard in today's society. If you don't believe me just take a look around you and try to see how many people are in healthy shape, if it's the majority of people around you you are in a very unique situation. You see most people aren't…
By: Ryan25 in  Health and Fitness  >  Build Muscle   Apr 09, 2016  
0
  Likes: 0

4 Training Tips to Strengthen Your Legs
The legs are usually one of the most undertrained body parts among people who work out. Almost everyone wants washboard abs, a big muscular chest and ripped arms. But great looking legs? Not so much. However, a great workout includes balance, which means you should improve your legs as well.…
By: Baburaj Devi in  Health and Fitness  >  Build Muscle   Mar 13, 2016  
0
  Likes: 0

Develop Muscle
This article is a gathering of a couple how to develop muscle tips. The peruser ought to recall that these tips may not work for everybody, as everyone’s body is distinctive and will respond diversely to jolt. So give these how to develop muscle tips an attempt as they are…
By: Zeeshan Ahmad in  Health and Fitness  >  Build Muscle   Feb 17, 2016  
0
  Likes: 0

Handy Specifics Of Rare Metal Harmless Internet Cheap Wow Gold Us Not Producing
However now i am neither of them dogmatic or self-important adequate to think at this time there won't be beneficial feuds pertaining to both cheap wow gold us not producing innovative five mans while in the smallest, or even pertaining to victimisation your Cata plus Wrath designs pertaining to make…
By: appgamenews in  Health and Fitness  >  Build Muscle   Oct 28, 2015  
0
  Likes: 0

A Real Plan to Lose the Belly and Get a Set of Six Pack Abs
So you have finally made up your mind and decided to dump that beer gut, get in shape and hopefully be able to show off a set of six pack abs. Now what? Well, first and most obvious, especially in the mirror, is to get rid of all that excess…
By: Eric Olson in  Health and Fitness  >  Build Muscle   Jun 10, 2011  
0
  Likes: 0

The Benefits Of Great Flat Stomach Exercises
Are you performing abs exercises and crunches for a very long time and you still are not able to see any positive results? Then, it is probably time to look for another dieting and exercising approach like high intensity flat stomach exercises. Sit ups and ab exercises are now not…
By: Charles4 in  Health and Fitness  >  Build Muscle   Feb 03, 2012  
0
  Likes: 0

How to Make Muscle Building Exercises Part Of A Healthy Lifestyle
When you think of a healthy lifestyle then muscle building exercises should be part of it. If you incorporate this with the right elements you are going to lose weight, burn fat, build muscle, and look and feel better. Muscle building can be a very powerful and effective type of…
By: Bobby Marhamat in  Health and Fitness  >  Build Muscle   Oct 20, 2011  
0
  Likes: 1

Benefits Of Strength Training for Older Adults
Cardiovascular exercise is commonly associated with what people think is necessary to lose weight and maintain a healthy lifestyle as we grow older. Well, that's not completely false but the benefits of strength training in older adults is an essential component of a healthy lifestyle and the need cannot be…
By: Stacie Jenkins  in  Health and Fitness  >  Build Muscle   Jan 13, 2014  
0
  Likes: 0

Top Things That You Need to Do If You Want to Lose Stomach Flab!
If you want to lose stomach flab to get in shape, there are great exercises that you can use to achieve this goal. These workout exercises can help you lose that belly fat easily. You need to stick with these exercises and you will surely see the best results within…
By: Charles4 in  Health and Fitness  >  Build Muscle   Feb 01, 2012  
0
  Likes: 0

Muscle Building Exercise
Mi40x is a fitness workout program developed by Ben Pakulski, a professional body builder. The workout plan makes use of a cutting-edge muscle development technique referred to as the Cell Expansion Protocol (CEP). It focuses on the stimulation as well as creation of satellite muscle cells within the body so…
By: karem in  Health and Fitness  >  Build Muscle   Sep 05, 2015  
0
  Likes: 0

Article Views: 1451    Report this Article