09/21/2022
Alright let’s get back to the basics ….. are you guys making sure to achieve “Progressive Overload” in your training ? 🤔 💭
Progressive overload can be achieved when you increase the weight, intensity, distance, timing, or number of reps in your training routine through a variety of movements…
It is believed Progressions should be kept within 10% or less each week which will allow for gradual adaptation while also minimizing injury.
Everyone is familiar with the plateau effect right? As the body adapts to the current training routine (same sets, reps, exercises, etc), you slowly will notice over time the exercise is no longer as difficult to complete.
According to NASM, with respect to progressive overload, you are attacking the muscle tension variable by increasing the load and causing more force output of the muscle over time.
The additional stress added will force the client to push themselves harder and recruit as many muscle fibers as possible.
This is why building out your strength program is so important guys. We’re always looking to get better and achieve better results which can only be done by progressive overload..
A decrease in loading will actually cause muscle atrophy ……which is a decrease in muscle size and strength
So Make sure you push yourselves guys.. but most importantly make sure you push yourselves effectively! Find the weight where you want to be for each movement (not to light, not overly heavy) and slowly push for small increases over time. Isolating that muscle.
If you focus on progressive overload and moving the weight effectively with proper form, you SHOULD have your training routine on track 🙏🏻💯
From there we wanna buildout a program of effective and fundamental movements. It doesn’t need to be anymore than an hour a day. For example my chest/back day yesterday was 4 exercises … Be Effective !!
And always remember to focus on that DIET 😳
Nothing happens without that first and foremost
You can’t drive a ferrari without fuel baby 🤷🏻♂️💯🔥
