Progressive Overload : The Key to Muscle Building
What is progressive overload training
Progressive overload training is a type of strength training, in which the intensity or difficulty of the training is increased gradually over a period of time. This training type aims at maximize the results by challenging the body on a regular basis. Progressive training is based on the principle that increases in time, weight or intensity should be kept withing 10% or less each week so that the body can adapt to the changes gradually and the risk of injury is minimized. It is very important to follow a plan from a trained professional, when planning to start progressive training. This will help a person to avoid increasing the weight or intensity very fast on days when they feel good. It also helps the person to progress quickly towards their goal by ensuring that the person knows well what exercises have to be done in the gym each day. Progressive training is a best way to avoid plateaus in muscle growth. A decrease in loading for a long period of time can cause a loss in skeletal muscles size and strength – known as muscle atrophy. But it is very important to listen to your body, before or while starting any training program. If a person has an injury or is feeling tired, weak or fatigued, they should decrease the intensity of exercise or take ab break.
Progressive overload Example
Like any other training program, progressive overload training varies depending on the persons goals and the fitness level. The main aim of progressive training is to bring a change or increase in the amount of weight they can lift, the number if repetitions they can perform, and the time for which they can exercise. Below are some examples of progressive overload training plans.
Increasing weight:
Lifting more weights and gradually placing stress on the muscles causes them to break down, then rebuild and become strong. One way to overload the muscles is to lift increased amount of weights.
For example:
Week 1: Perform a bench press with 100 pounds (lb) of weight.
Week 4: Perform a bench press with 105 lb of weight.
Week 8: Perform a bench press with 110 lb of weight.
Increasing duration:
By increasing the duration of time for which one exercises helps to build endurance. This not only helps to improve cardiovascular fitness but also the strength. A person can improve his cardiovascular fitness by slowly increasing the length of training sessions.
For example, they can try running, cycling, or swimming an additional 15 minutes weekly:
Week 1: Perform a 30-minute session.
Week 4: Perform a 45-minute session.
Week 8: Perform a 60-minute session.
Increasing intensity:
Increasing the intensity by exercising at a faster pace or by reducing the rest between sets, can help in increasing the intensity. If a person is doing cardio vascular exercises, they can increase the intensity by taking short intervals in between. This may include running at a higher speed for 30 seconds and the jogging for 60 seconds.
For example, people can try:
- Week 1: Perform 8 intervals.
- Week 4: Perform 10 intervals.
- Week 8: Perform 12 intervals.
For people who are less focused on cardiovascular exercises, another option is to use lighter weights but lift them at a faster pace. However, it is important to focus on maintaining correct form when doing this to avoid injury.
For example, people can increase the intensity of a weightlifting session as follows:
- Week 1: Perform 10 reps in 60 seconds.
- Week 4: Perform 12 reps in 60 seconds.
- Week 8: Perform 14 reps in 60 seconds.
Increasing repetitions:
Performing increased number of repetitions helps to increase muscle endurance.
For example, they can try:
- Week 1: Perform 3 sets of 10 reps.
- Week 4: Perform 3 sets of 12 reps.
- Week 8: Perform 3 sets of 14 reps.
Benefits of Progressive Overload
The main benefit of progressive overload training is to avoid or prevent a plateau in muscle strength and muscle mass. When individuals perform the same type of workouts with the same amount of weight and no alterations, they can reach a point where they are not challenging their body and hence see no change in their body.
Here are few benefits of progressive overload training:
- Increase in strength
- Increase in muscle mass – muscle hypertrophy
- Prevents plateau
- Prevents monotony, thus keeping you motivated
Risk of Progressive Overload training
Progressive overload training must be done gradually, to avoid any risk of injury. It is very important to use the correct form and technique while lifting weights and slowly increasing the weights and intensity, to avoid any strain and minimize the risk of injury. It is also important to understand that every person is different and so are their limits and capacities.
What suits a person might not necessarily be favourable and suitable for others. One should listen to their body and do what is comfortable for them. Also one should train under a certified trainer, who can customise a plan as per the person’s body type and capacity. This will also help to stay free of any injuries.
Safety tips for Progressive Overload Training
Progressive overload training is safe and effective only when performed correctly. Here are few safety tips to reduce the risk of injury:
- Perform warm up exercises before starting the training session
- Follow proper form and correct technique while lifting weights
- Go slow, and avoid increasing the intensity by more than 10% every week
- Focus on quality over quantity
- Listen to your body and progress gradually
- Stay hydrated
- Do cool down exercises after the workout session
- Rest days are important
- Work and train with a certified trainer
Conclusion
So progressive overload training is a type of strength training exercise in which the intensity of the workout is gradually increased to avoid a plateau stage in developing muscle mass and strength. The main benefit of progressive overload training is that it helps an individual reach their goal by making the training routine challenging and effective. It is very important to listen to your body and progress gradually, in order to avoid any injury. Also it is essential to start training with a trained professional to ensure safety and effective training.
