Gradually increase in stress on your body over time is called Progressive Overload. As we Know Progress needs Progress, Similarly increase the weight, frequency, or number of repetitions in your training will result in an increase in muscle size, endurance and power of the body.
Even if progressive overload is usually used in strength training, the same method can be applied to any type of exercise, including cardiovascular endurance exercises like swimming or running.
By adding additional stress to the body, we can alter the adaptations of the body and can avoid Plateauing which will help in Progressive Anabolic responses in the body.
Technique to do :
Progressive Overload can be done in different ways.
For Example, you are doing bench press at 20kgs for 12reps, completing your all reps smoothly. Then you add weight and make it 25kgs for 12reps the next week, followed by 30kgs for 12reps next week and so on. Don’t add weight until you complete all your reps.
In order to gain strength, muscle size or endurance. You must exercise against the resistance greater than that ‘normally’ encountered.
If you use the same amount of resistance for the same no. of repetitions in every workout there will not be any continued improvement beyond the point to which your body has adopted already.
“WORK YOUR BUTT OFF”
4 ways to Overload :
- Increase Resistance- By increasing weight gradually weight.
- Increase Endurance- By increasing in distance/miles (cardio).
- Increase Intensity- By reducing rest time and increasing the speed of the reps.
- Increase Reps/Sets- By adding additional reps or sets.
Cautions :
- Safety first in progressive weight training. (wrist supports,belts,etc)
- No Ego Lifting, progress gradually
- Best to do PO in a calorie surplus
- Rest time between two sets should be 3-5mins
- Working with a certified personal trainer in the gym or online can help to achieve your goals. They can design a personalized plan to guide you on how to progressively overload properly and safely.