Use Progressive Overload in Your Resistance Training Program to Build More Muscle
Progression is what you want when it comes to building muscle, so it makes sense you must progress in some way in your workouts.
However, many people seem to forget this or become too complacent with their workouts.
You must apply progressive overload to your muscle in order for them to continue growing.
This article will show you how to use progressive overload in your workouts to build more muscle.
Progressive overload means that you are gradually overloading your muscles with more resistance at each workout.
In order to be able to do this you must record the weights, reps, set and resting times in a log book.
You can then look back at the previous workout and know what you lifted last time and how much you should aim to lift this time.
To increase the resistance and create progressive overload you have many different ways: - Increase the number of reps - Increase the weight - Decrease the resting time between sets - Increase the number of sets - Increase the number of exercises The best things to change are going to be the weight and the reps, all the other variables should stay the same.
Increase the reps until you reach a certain amount, then increase the weight with the next workout, then try to build up to that rep limit again.
This is what keeps your muscles growing and adapting to the increased resistance.
It will keep the intensity high with each workout, you should never find a workout easy, that usually means it's not intense enough and is unlikely to stimulate much muscle growth.
You will hit plateaus and won't be able to increase the resistance much some weeks.
This can be for many reasons; the resistance might be higher for what your body perceived just not what the log book says.
Aim to complete the workout and then see how you do the next time.
If you are still not progressing, you may be overtraining or just hit a plateau.
You should take a week off and then decrease the resistance a little bit, then gradually build it back up and beyond where you were before.
If you are able to get over the little speed bumps we all hit with training you will be on your way to the best muscle mass gains.
This is how you apply progressive overload to your workouts for continued muscle gains.
Combine this with a proper bulking up diet and you will see massive gains in no time.
However, many people seem to forget this or become too complacent with their workouts.
You must apply progressive overload to your muscle in order for them to continue growing.
This article will show you how to use progressive overload in your workouts to build more muscle.
Progressive overload means that you are gradually overloading your muscles with more resistance at each workout.
In order to be able to do this you must record the weights, reps, set and resting times in a log book.
You can then look back at the previous workout and know what you lifted last time and how much you should aim to lift this time.
To increase the resistance and create progressive overload you have many different ways: - Increase the number of reps - Increase the weight - Decrease the resting time between sets - Increase the number of sets - Increase the number of exercises The best things to change are going to be the weight and the reps, all the other variables should stay the same.
Increase the reps until you reach a certain amount, then increase the weight with the next workout, then try to build up to that rep limit again.
This is what keeps your muscles growing and adapting to the increased resistance.
It will keep the intensity high with each workout, you should never find a workout easy, that usually means it's not intense enough and is unlikely to stimulate much muscle growth.
You will hit plateaus and won't be able to increase the resistance much some weeks.
This can be for many reasons; the resistance might be higher for what your body perceived just not what the log book says.
Aim to complete the workout and then see how you do the next time.
If you are still not progressing, you may be overtraining or just hit a plateau.
You should take a week off and then decrease the resistance a little bit, then gradually build it back up and beyond where you were before.
If you are able to get over the little speed bumps we all hit with training you will be on your way to the best muscle mass gains.
This is how you apply progressive overload to your workouts for continued muscle gains.
Combine this with a proper bulking up diet and you will see massive gains in no time.
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