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Practicing progressive overload is an excellent way to bulk up gradually and safely. Whether you're a gym rat or new to strength training, slowly and persistently challenging yourself will surely give you the beach body you desire.
Progressive overload means slowly increasing the weight, number of repetitions, or frequency of your strength training. As a result, the load you place on your muscles and nervous system gradually increases.
However, you may have to increase your reps, add more weight, and decrease your rest periods. Though the idea might sound easy, there are a few things you need to know before trying to lift heavier weights.
Science Behind Progressively Overloading
Progressive overloading is the basis of resistance exercise, which focuses on growing the neuro-muscular need by increasing the load to loosen adaptations further. However, researchers found that increasing the reps is an alternative method to boost the neuro-muscular demand quickly.
By maintaining the training program for up to 8 weeks, you can grow muscle mass in some parts of your lower body. This translates to progressive overload efficiency to maximize hypertrophy. Research has proven that progression loads were slightly more practical to improve muscle endurance and build maximum strength than resistance training.
Additionally, progressively increasing your reps can not only grow your muscle size but also enhance your strength, mainly when larger loads are not applied. Once your body adjusts to the workout routine, the reps and the set will no longer be challenging.
Benefits of Progressive Overload in Strength Training
Progressive overload aims to improve results by taxing your body one step at a time. Strategically straining your muscles typically increases strength gains while reducing the risk of injury and exhaustion.
Other benefits of using this exercise strategy include:
- Muscle hypertrophy
- Increase in strength
- Prevents boredom, keeping you motivated
- Prevents strength plateau
What You Need to Do Before Lifting Heavier Weights
When you're attempting progressive overload, consider creating an exercise plan. Doing so will keep you from increasing the intensity or weight too rapidly on occasions when you feel great.
It also encourages growth by ensuring that you know what to do whenever you're at the gym. You should strive to increase intensity, weight, or duration by 10% or less every few weeks.
You may benefit from working with a professional personal trainer if you're new to progressive overload. Doing so would guarantee good form and safe progression. Trying to build up your muscles too quickly might lead to injury and fatigue.
It is also worth noting that everyone has different limits. What might seem reasonably challenging for one individual may be excessive for another. So be sure to listen to your body and move at the right pace.
Effective Methods to Apply Progressive Overload in Strength Training
Before introducing progressive overloading in your workout, you’ll need to draft some strategies. These strategies will help you slowly create more challenging sessions.
Below are some effective methods to apply progressive overload in your strength training routine.
1. Lift More Weights
Increasing the weights you lift is an easy way to do progressively overload. Gradually increasing the load on your muscles makes them break down, regenerate, and become stronger.
Keep in mind that the goal isn’t to do ego lifting, which is when you carry excess weight to satisfy your ego. Carrying too much weight as a beginner can easily lead to injury and overtraining.
It's usually better to start small. You can add a steel plate to the ends of the bar every one to four weeks.
2. Do Longer Workouts
You can apply progressive overload in strength training by increasing your workout time. You can do this by raising the number of repetitions you do per set.
Additionally, you can also increase the number of sets you do per workout or the number of workouts per week. Ensure you don't do all three simultaneously because it could result in overtraining.
3. Make It Harder
Another excellent way to execute progressive overload in strength training is by raising the difficulty of an activity without increasing volume or weight. For instance, consider extending your range of movement by changing how you use the deadlift.
Try doing a deficit deadlift. It involves standing on an elevated platform while placing the bar on the floor. It will give you a longer range of movement, increasing the bar's travel. You'll create overload by completing more work.
You can also use various external resistances to intensify your workout. Consider the bicep curl. When using a dumbbell, the most challenging part is usually in the middle of the exercise, like when your elbow forms a 90-degree angle.
The most taxing part is typically near the end when using a resistance band. By joining these two resistance properties, you can do progressive overload without increasing weight.
Important Safety Tips
Below are some essential safety tips to keep in mind when practicing progressive overload in strength training.
1. Warm up before lifting
Before you start strength training, warm up your body before lifting. This gentle exercise helps improve blood flow and prepare your body for what's to come.
2. Take it slow
You should only perform progressive overload in strength training once you have perfected an exercise with good form. In addition, you should have been following the same regimen for at least two weeks before you start tougher training.
3. Watch your form
Ensure you exercise correctly by checking in with a trainer or looking in the mirror. This can assist you in preventing injuries and entirely using the muscle in question.
4. Pay attention to your body
Every individual is built differently. So don't try to imitate anyone. Ideally, you should have an exercise regimen specially created for you.
That said, before you start strength training or increase the intensity of your workout, it's a good idea to check in with your doctor. Doing so will determine whether you're healthy enough to carry out the activity.
5. Rest
Always allow your body to recover between workouts. You should stop exercising or reduce the intensity if you feel sore or wounded.
You should also set aside specific days for rest. Allow those muscles you recently worked on to rest for at least one day. For instance, you could work on your arms on one particular day and then your legs the next to let your arms rest.
Also, you could alternate between exercises on various days. Don't work the same muscles two days in a row to avoid injury.
Bottom Line
Building muscle mass should be a gradual process. Trying to bulk up within a short period can cause negative consequences like injury and exhaustion. So, take your time and create a plan tailored to your body's capacity.
What's more, you don't have to do it alone. You can consider seeking help from a professional weight trainer. They can guide you on the type of exercise and safety tips suitable for you.
Also, remember that there are other ways to do progressive overload in strength training. So, figure out which one works best for your body.
References:
- Chertoff, J. (2020, July 30). What is Progressive Overload Training? https://www.healthline.com/health/progressive-overload
- Gymaware. (N.D.). Progressive overload: the ultimate guide. https://gymaware.com/progressive-overload-the-ultimate-guide/
- Sherell, Z. (2022, August 19). What is a Progressive Overload Workout Plan? https://www.medicalnewstoday.com/articles/progressive-overload
- Wilkins, B. (2024, June 11). Progressive overload explained: Example training plans, tips, and benefits. https://www.womenshealthmag.com/uk/fitness/workouts/a40218848/progressive-overload/
