The Rules Of Progressive Overload
While there are several rules for creating effective strength training routines, progressive overload is considered by many to be the most crucial. In the case that you are a newbie to lifting and have no Idea What This Crucial Knowledge Is, We Will Attempt To Help You Out In This Post.
Defining Progressive Overload
In simple terms, progressive overload can be defined as doing more over the passage of time. It emphasizes the need to add new milestones to your routine as time goes on. For instance, lifting heavier weights as time goes on, increasing your reps, or making your workout sessions more productive.
The huge variance in people’s fitness levels when they first start their workout regimen makes giving a hard and fast rule about progressive overload challenging. For instance, it is not possible to tell everyone to add 15 pounds to their weight bar or perform 2 additional reps every week. The reason for this is that the initial fitness is unique to each person.
Progressive Overload Rules
The best bet is finding a good trainer or coach to aid your progress. However, in the case where you do not have access to a trainer, you can follow the rules of progressive overload highlighted below:
- Begin With Anything You Can Perform Without Losing Precise Technical Form: Imagine that you are a newbie to a particular routine. You probably have just been inspired by online videos of weight lifters lifting huge weights (probably hundreds of pounds). This motivation may get you to see yourself as someone with superhuman strength. Visit steroids-evolution.org to learn more.
You then proceed to attempt to lift the same weights you’ve seen online and something feels terrible in your joints, maybe causing a nasty injury. While this doesn’t imply that you are not made for that routine, it just means your approach is wrong. Don’t be focused on keeping up with others. Give yourself some time to grow into it. There’s nothing wrong with starting with what your body considers to be light.
- Principles For Newbies:
- The principles of progressive overload are quite different from lifting experts in comparison with newbies. These principles also differ between genders. For instance, it will be wrong to tell a female newbie to perform squat routines while adding 15 pounds to her lifting each week. The best thing is for her to commence with the squat routines only and then grow into lifting as time goes on. Rack pulls and bodyweight box squats should be the starting point for some newbies as they perform progressive distance routines only.
- There Are Several Ways To Achieve Progressive Overload:
There are different ways in which you can practice progressive overload and here are a few of them:
- Increase your motion range while lifting the same load you have been lifting previously.
- While sticking to your current load, try improving your control and form. Also, work on using less effort.
- Increase your volume or reps while sticking to your current load.
- Increase your load
- Reduce your rest time between sets while sticking to your current load.
- Increase your acceleration and speed while lifting the same load.
- Increase your routines within the same workout time.
In conclusion, always remember to start gently when practicing progressive overload and build up your routines over time.