Progression With Overload

Home workouts can only get you so far. As an initial starting point they have their merits but you will soon slow down on your journey to achieving real results.

You may well prefer your home environment, space and the ability to save money, but unless you own a state of the art gym you will come across many limitations that will inhibit your progress. Mainly the law of progression due to overload.

In order for muscles to grow, they must be subjected to a new stimulus or to a new amount of a stimulus; this is the concept of overload.

Without progressive overload, your body doesn’t need to adapt and so will never get bigger or stronger beyond a certain point. You need to continually increase the demands on the musculoskeletal system in order to continually make gains, not only in muscle size and strength, but also endurance. Creating progressive overload can be done by:

  • Increasing resistance
  • Increasing sets
  • Increasing repetitions
  • Increasing frequency
  • Increasing or changing exercises
  • Increasing intensity
  • Decreasing rest time

I’ve developed a program that factors in almost all of the above key elements. The only one I can’t control is increasing resistance. This refers to the weight you lift. You need to be honest with yourself when you select a weight for a rep-range target. If it’s too easy, you need to increase the weight, and continue to do so over the course of the program.

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If you are confused about good training practices and appropriate nutrition click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women…

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