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In the present day I’m going to speak about progressive overload and the way you should use this in your routine to life heavier weights over time. This needs to be particularly useful to my buddies on the market who constantly power practice however however all the time use the identical weight, set, and rep quantities.
Hearken to the complete episode right here:
What’s progressive overload and the best way to implement it in your routine
What’s progressive overload?
Progressively growing the quantity of weight, units, and reps of a specific train. It’s generally referred to throughout power coaching, however these rules will also be utilized to cardio.
The physique is an clever machine and adapts to the calls for positioned upon it. Because of this you may even see some adjustments initially once you change your routine, however cease seeing outcomes after a month or so. This is because of one thing known as the SAID precept, which stands for Particular Adaptation to Imposed Calls for (SAID). This implies that the human physique adapts particularly to calls for positioned upon it, and to proceed to see change, you need to constantly add stressors to your routine.
Whenever you hit a plateau, this generally is a optimistic factor: it signifies that you’ve gotten stronger and a routine that used to problem you feels simpler. On the similar time, to be able to proceed to see progress, you want to swap up your routine.
My favourite method to implement progressive coaching: enhance weight, after which enhance quantity (reps, then units).
Right here’s what an instance seems to be like:
Measure your present weight choice for foundational workouts:
Decide an train above and select a weight choice that’s heavier than your present weight choice, one you possibly can solely full 6-8 reps utilizing correct kind for 3 units
– Proceed to do that in your routine for 4-6 weeks
– After this, it ought to begin to really feel a lot simpler and you may enhance your reps to 8-10
– Repeat for 4ish weeks till it feels simpler
– Improve reps to 12-15
– When this feels simpler, add in a fourth set
Observe your progress in your telephone or in a small pocket book so you possibly can measure your power good points over time
Just remember to’re slowly growing your mileage or time to get your physique used to performing these repeated motion patterns for an extended stretch.
You’ll be able to make the most of progressive coaching by way of time, distance, or velocity.
Phrases of knowledge: whether or not you’re specializing in power or operating, just remember to add stressors step by step to keep away from damage. I don’t advocate a rise bigger than 10% in time, weight, or depth.
Even higher: work with a licensed private coach or operating coach to verify your coaching aligns together with your targets, and is secure in your distinctive physique and medical historical past. They may even enable you to progress in line with your private health degree.
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Assets from this episode:
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