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.
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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“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE
“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE