Progressive overload is a technique that’s as previous as 6th century athlete Milo of Croton and his legendary bull carrying routine. With this coaching type, you’re attempting to enhance the depth of every exercise to keep away from a plateau in dimension and energy. Principally, it’s doing slightly greater than you probably did beforehand. This may occasionally appear a no brainer to a lot of you studying, however a few of us overlook the apparent, so it pays to refresh the message.
Growing weight, reps, and units is the best approach to obtain progressive overload. Growth, on the spot good points, however plateaus are unavoidable when you’ve been within the lifting recreation for any size of time. Then, attempting to bust out of them might result in some ego lifting, that’s good for the ego however not so good in your physique. You’ve all seen that particular person half-repping heavy squats or getting the barbell caught on their chest.
There’s no disgrace in pushing the envelope, however three higher and safer methods exist to attain progressive overload with out growing load. It’s so easy you want you’d’ve considered it.
3 Strategies To Reaching Progressive Overload
Growing Vary of Movement
Placing the muscle by a larger ROM makes any train more difficult as a result of it will increase your time underneath stress (mechanical stress) and the suck. The muscular time underneath stress (and never the suck) is a driving pressure for muscle. Not solely does it encourage muscle-building, however it will possibly strengthen weak factors inside a elevate.
As an illustration, growing the ROM with a deficit deadlift will work on weak factors like being gradual off the ground and lockout.
One other instance is the Rear Foot Elevated Cut up Squat. The elevated floor will increase the demand for hip mobility and makes the glutes and quads work arduous to drag you up from the underside of the squat. The break up squat and the elevated variation are the identical train, however the elevated ROM will increase the depth.
[Please note this works for only specific exercises like the ones described above but not for pressing variations like the bench press, where increasing the ROM puts the anterior shoulder at risk.]
Including half a rep to an train is one other underrated technique of accelerating ROM and time underneath stress. You take essentially the most difficult a part of the train, like the underside of a press or a squat, rise midway up, return down once more, after which rise all the best way up.
One in a half-rep technique works for many workouts however is especially efficient with squat and press variations.
Advantages of Growing Your Vary of Movement
There’s an previous saying round fitness center circles that mobility coaching is energy coaching and vice versa. Taking your muscle mass and cell joints by a whole and prolonged ROM safely will increase time underneath stress and can enhance your mobility with out fancy drills. Including half a rep to particular workouts will strengthen essentially the most difficult a part of the elevate, hopefully strengthening your elevate whereas including muscle.
How To Incorporate It
Growing ROM and including half a rep works greatest utilizing sub-maximal weights (60-85% 1RM) as a part of your accent routine. Including half a rep works for many workouts, whereas growing ROM primarily works for leg workouts; exceptions to the rule exist. Performing two to 4 units utilizing a rep vary of six to fifteen works greatest. Right here’s an instance.
1A. Rear Foot Elevated Cut up Squat: 8 to 12 reps per aspect
1B. Unilateral Dumbbell Row With Pause: 10 to fifteen reps per aspect
The extra you push it, the extra good kind begins to slide, which is okay typically however turns into an issue if you do it persistently. Sure, I see the one that’s swinging forwards and backwards doing barbell bicep curls.
Weaknesses and compensations might seem in your elevate that don’t occur with sub-maximal weights —for instance, fighting a lockout within the barbell overhead press or shedding full physique stress within the deadlift. If that sounds such as you, utilizing accent workouts to strengthen weaker factors to forestall compensations from taking place is a great guess.
Some lifters make the widespread mistake of testing energy slightly than constructing it as a result of who doesn’t need to see how a lot they will elevate? Sometimes, testing your 1 RM is inspired, however concentrating on good kind and mastering the train with the load you’re utilizing is what you ought to be doing more often than not.
Mastery is a extremely underrated type of progressive overload.
As a substitute, make sure you do the train to the most effective of your capability and with good approach. Take psychological notes on the way you’re doing and whether or not the load is inflicting any kind points. Work on these kind points by programming accent workouts to strengthen weak point, lighten the load, or scale back the reps to deal with approach.
Advantages of Reaching Mastery
You elevate to get higher wanting and carry out higher at life or your chosen sport; none of that occurs when you find yourself damage. In search of mastery along with your energy work will preserve you more healthy for longer. Moreover, creating a greater mind-muscle connection provides you with a greater sense of consciousness and help along with your muscle-building good points.
How To Incorporate It
There’s a time and a spot for physique English to get the job achieved, however you ought to be in search of mastery of your predominant lifts more often than not.
Every repetition you carry out has 4 elements: the eccentric, backside place, concentric contraction, and lockout. Shortening or lengthening how lengthy every a part of the rep takes is tempo. Tempo, every a part of the rep, is represented by the variety of seconds it takes.
As an illustration, let’s use a 3322 tempo barbell squat for example—it takes three seconds to decrease into the underside of your squat (eccentric), a 3-second pause on the backside, 2 seconds to push again up (concentric), and a couple of seconds to pause on the prime.
Probably the most important advantage of performing tempo lifting, moreover embracing the suck, is it will increase the time underneath stress. Utilizing tempo encourages you to gradual the train down and deal with kind, which is crucial for mastery and selecting up any kind glitches. Kind hitches are simpler to select up if you’re going gradual slightly than quick.
Advantages of Tempo Lifting
Growing the muscle’s time underneath stress is the place it’s at for constructing muscle and for higher kind and approach. Tempo lifting, much like mastery, will create a greater mind-muscle connection to enhance your consciousness and good points,
How To Incorporate It
For tempo, use a 2-3 second concentric, and a 3 to 4 eccentric contraction works nicely for muscle and energy. The pause and lockout will be manipulated to fit your objectives.
Like growing the vary of movement, tempo works greatest as a part of your accent routine utilizing weights between 60-85% of your one rep max. You will be unable to carry out as many reps as you normally do with a given weight, however the enhance in stress will compensate for that. Three to 4 units utilizing a rep vary of six to 12 reps works nicely for many workouts. Right here’s an instance.
1A. Tempo Bench Press (3131): 6 to eight reps
1B. Higher Again Foam Roll: 10 to fifteen occasions.