Need help with your resistance training programming or getting started with exercise? Book in at Coast Sport by calling (02) 4356 2588 or book online via the button below.ĭisclaimer: The information on this page is for informational purposes only. Overall, the best way to go about progressive overload Is to use a mix all of the above strategies to get the best results. Variation of exercises during training is also important to consider, as different modes of exercises can add challenge to your workouts and avoid plateaus with common exercises. You can also try using supersets, where you perform 2 exercises back to back with little rest in between. Change the rest intervalĭecreasing the rest interval between your sets will increase the intensity of your workout, making it more challenging. If you have been resistance training 3 times a week for some time, increasing to 4 sessions will increase your overall training load. Increase in the number of training sessionsĪlthough this option may be harder to fit in, you can increase your load by training more, although you have to be careful not to over train. Going back to our example of the squat, where you normally do 3 sets of 10 at 50kg, try doing 4 sets of 10, or 3 sets of 12-15 reps. Increasing the amount of sets or reps you perform is another way to increase your load. As there is an inverse relationship between weight and reps, you may find that you can only do 8 reps with this weight to start with, which is perfectly ok! Increase in volume (the number of sets or reps). As this is progressive overload and we want to avoid injury, only add weight in small increments. Are the last 2 reps really difficult, or could you easily push out more than 10 reps at this weight? If so, it might be time to increase your weight. Say for example you normally back squat 50kg, which you do for 10 reps each time you train. The most obvious way to increase your load is by increasing the weight you are lifting. Ways to increase your load include: Increase in the weight lifted Increasing load to quickly, lifting weights too heavy and overtraining all increase the risk of injury, so it’s important to make sure to progress your training in a slow and safe way. The most important thing to know about progressive overload is that the word PROGRESSIVE is there for a reason. The same concept of progressive overload can be applied to cardiovascular training, where your aim is to increase aerobic capacity. Whether you want to build muscle, increase strength or improve muscular endurance, you need to use progressive overload. Overload is an essential concept in resistance training and important to consider for both athletes and the general population. Progressive overload is the gradual increase in stress or demand which is placed on your body during training. This is where progressive overload comes in to the picture. As will not increasing the weights you lift over time. But what happens when your body adapts to this load? Doing the same resistance training regime every time you head in to the gym will eventually lead to a plateau. By admin Brett Doring, CCAS, Central Coast, Coast Sport, corinne hillier, exercise, Exercise Physiology, laura watt, Leigh-Anne McBride, Mariners Centre of Excellence, Matt Cranney, physio, Physiotherapy, progressive overload, resistance training, Sports, sports performance, sports physio, Tim Whitton, Tuggerah, wamberal, WyongĪre you not making progress with your resistance training?
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