WHAT IS PROGRESSIVE OVERLOAD

  Hey guys welcome back with another informative topic and today we are gonna discuss about progressive overload  How it works and how can y...

 Hey guys welcome back with another informative topic and today we are gonna discuss about progressive overload 

How it works and how can you apply it in your workout.

so let's start with what it is ?

Progressive overload is basically giving your muscle little more tension and making it to grow you can do it in different ways like increasing weight,reps,sets exercises and even tempo

so without Progressive overload you can't get strength and build strength however too much overload can be bad because you might not be recovered or not having strength to lift that much

Now come to the second point how you can apply that in your workout

so as i told you can apply it in different ways let's discuss that in details

1.  INCREASE THE RESISTANCE 

Probably the most obvious way to increase the demands you place on your muscles is to increase the load, or weight. If 75 pounds is too easy when curling, try putting 5 pounds on each side of the bar—that should be more challenging! Remember, there's an inverse relationship between load and reps, so when you increase the weight, your reps are going to fall to some degree. That's OK, because soon enough, you'll get stronger with that resistance and be able to repeat the cycle over again.

2. INCREASE THE REPS

You don't necessarily have to add weight; alternatively, as you get stronger, you can simply do more repetitions, which is considered another means of increasing the overload. Never stop a movement when you reach an arbitrary rep count; keep going until you can't complete any more on your own with good form.

3. INCREASE THE VOLUME

This variable is another way to increase the overload. Volume is simply sets multiplied by reps multiplied by resistance. By adding more sets (either by doing more exercises or adding another set for your existing exercises), you're making progressively greater demands on your muscle tissue. Remember, too, that since your reps are best constrained to the 8-12 range and the loads you use don't change dramatically to stay in that range, increasing your total sets is the best way to increase total training volume.

That may mean doing 3 sets instead of 2 for all the exercises in your routine, or adding another movement (hopefully from a slightly different angle to emphasize a different area of the muscle).

4. Increase Training Frequency

Like volume, increasing the frequency with which you train a muscle group can increase the overload. And, like volume, you can get too much of a good thing. This technique works particularly well when targeting a lagging or weak body part. The traditional approach to training a muscle group is once over the course of the training split, but training it more frequently may help bring it up, especially when used as a short-term strategy.

5. Decrease Rest Time Between Sets

There's one more way to increase the overload: reducing your between-sets rest interval, ultimately allowing you to do the same amount of work in less time. This mechanism requires your body to become more metabolically efficient with regard to anaerobic exercise (weightlifting).

Making Progressive Overload Work For You

You can include any of these methods in your training, but it's best to focus on just one at a time. As adaptation eventually occurs, and surely it will, it's good to know you have some options available, especially if simply putting more weight on the bar just doesn't seem to work any longer.

Of course, this is all assuming you're interested in building muscle (staying with the 8- to 12-rep range, which is optimal for hypertrophy). If you're looking to focus on strength, increasing the load may be a more favorable option than simply doing more reps. Likewise, individuals interested in increasing muscle endurance may find that higher repetitions combined with increases in reps, not load, is better suited for their activities.

So Next time when you see that you are not getting results make sure to checkout this blog or you can checkout the video on my YouTube channel https://youtu.be/zvxDJzWYa2Y and understand our muscles grow