The most apparent benefit of progressive overload training is that you prevent plateaus and continue to get results from your workout. The Benefits Of Progressive Overload Training Shatter Plateaus Which progressive overload technique you choose will depend on a few factors, including equipment availability, exercise you're performing, and personal preference.Ĭertain exercises make more sense to increase reps before increasing weight since smaller muscle groups have a smaller bandwidth for total load than larger muscle groups.įor instance, increasing from 60-pound dumbbells to 65-pound dumbbells on a chest press isn't nearly as challenging as jumping from 30-pound dumbbells to 35-pound dumbbells for bicep curls. So, what other means of achieving progressive overload in your training?Įach of these techniques can help you create overload in your training and prevent plateaus. Otherwise, some people would be bench pressing bulldozers and skyscrapers. You see, you can't simply keep adding weight to the bar at a certain point. However, while adding weight to the bar may be the most commonly recommended method for progressive overload, it is by no means the only way to force your muscles to do more work. Repeat this process over and over, and you'll gain muscle and strength. To institute progressive overload, add 2.5 pounds to each side of the bar, bringing the total weight to 190 pounds, and stay at that weight until you can perform 3 sets of 10 reps. The most common progressive overload method is adding weight to the bar.įor example, let’s say that you can bench press 185 pounds for 3 sets of 10 reps. So, how does progressive overload “work”? How Does Overload Work in Fitness? You will hit a plateau in your training and your results without forcing your muscles to do more work (we'll explain more about what that means in a moment). So, if you want to keep gaining strength (and/or building muscle), you need to force your body to do more work. However, with each subsequent workout (provided your nutrition and sleep are on point), your body gains strength, and what was once challenging for your body no longer is. Initially, that dumbbell is challenging for your biceps to lift and lower. It adapts as the body is exposed to a particular stressor (such as curling a dumbbell). While this bodes well for extending lifespan and navigating all manner of illnesses, injuries, etc., it also means you have to work hard to get results from your time in the gym. It's built for survival and highly adaptable. The simplest explanation of progressive overload is “do more.”Ī more formal definition of progressive overload is “the gradual increase of the stress placed upon the musculoskeletal and nervous system.” Why is Progressive Overload Important? Now that we've got your attention let's get down to business! What is Progressive Overload? It’s called progressive overload, and if you don’t implement it into your fitness routine, you’ll continue to miss out on the best results possible. Well, pay attention because we'll give you the 'secret' to getting results from your diet and training program. It’s not because you’re not using the right supplements to build muscle. It’s not because you forgot to have a post-workout protein shake.

It’s not because of your pre-workout supplements. Have you been 'working out' for a while and wondering why you're not getting the desired results (even if your diet has been on point)?

Progressive overload meaning