Tip of the week: Progressive Overload Method If you want to grow and get stronger, using progressive overload is vital to your training. If you are not providing new stimulus to your muscle groups being trained in a progressive manner, you will not grow and progress. Period Tips to use progressive overload method in your training. 1- Increase weight (Make sure you have the correct form so you can provide sufficient tension on the muscle group being worked) 2- Using the correct rep range. (The targeted rep ranges for hypertrophy (muscle growth) are 8-12) 3- Decrease reps, Increase weight (Once you can reach your reps at the higher end of the range (12) for all your sets, decrease reps to the lower end (8) and increase the weight. Once you can get to (12) for most of your sets with the increased weight, increase the weight again and decrease the reps. Repeat) 4- Correct your form. (Having bad form will most likely result to having bad tension. If you really need to, decrease your weight and focus on your technique, squeezing your targeted muscle being trained with each rep. Feeling a better contraction will result in better muscle growth.) 5- Increase your sets by 1-2 sets. (Keep the sets on the higher range (4-6) for your heavy compound lifts, and the lower range (2-4) on your auxiliary isolation movements. For your information, changing your workout day in day out will have MINIMAL benefit to you. The soreness you feel from changing your workouts is because your body is not used to what you are doing (Will talk about that in another post) Instead stick with a consistent workout for 6 weeks or more and aim to progressively get stronger each week. Happy lifting everyone :)
Posted on: Thu, 17 Apr 2014 06:09:38 +0000
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