There are many reasons why people may want to include progressive overload into their lifting routine, but many choose to implement it when they experience a plateau.
If you’ve been diligently working out and sticking to a prescribed lifting regimen performing the same movements and weight, but just can’t seem to bump up in numbers, progressive overload may be perfect for you.
Learn what progressive overload is and why it matters to your training in today’s post.
What is Progressive Overload?
Our bodies are extremely efficient and amazing at adaptation, which can be frustrating in the gym! In order to see gains and crush weight lifting PRs, it’s vital to continually make your muscles work harder than what they’ve previously been used to — and sometimes, adding weight is just not an option.
This is where progressive overload comes into play. Progressive overload uses a few methods to challenge your body to get stronger, thus being able to eventually increase your weight.
Why Does Progressive Overload Matter?
Doing the same workout day in and day out has a limiting effect on your body — at some point less progress will be made, and you won’t be getting any stronger. Progressive overload matters because it is the perfect asset to keep your form in check, while avoiding any plateaus in your training.
Types Of Progressive Overload To Try
There are so many types and approaches to progressive overload that you can add to your training today!
Pause/Slow Each Rep Down – Whether you pause and hold your squat at the bottom, or really slow down your lift, this is the perfect example of progressive overload in action.
Increase Volume- Stuck on the same weight? Add additional reps or sets to the movement you’re working on. If you’re doing three sets of squats with 10 reps each, try adding two additional reps (3×12) or add an extra set (4×10).
Decrease Rest Time Between Sets – If you tend to wait a couple of minutes in-between sets, try setting a timer for 30 secs to a minute and do the same amount of work in less time.
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