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	Public Article Network Home About Us Submit Article Article Categories Bodybuilding The Calf Muscles The Inner Bicep Head Recover In Full From Training To Grow The Trap Muscles Get Big With Progressive Overload The Hamstring Muscles The Chest Muscles The Lateral Tricep Muscles Progressive overload to increase Muscle Mass Article written by James Dated 2009-03-26 Progressive overload is often associated with strength training, which leads us on to the next part of the puzzle! When you go into the gym each week you want to be improving some how. Be it in reps or the weight on the bar you want be going in one direction, up. If your not following the idea of progressive overload you’re effectively not giving your body any reason to adapt to your weight session which in turn should be making you bigger and stronger. Article contents: Progressive overload Progressive overload Always create a log when you train, recording everything from how you were feeling to the amount of weight you used, with reps and sets too. With a record you always know what you did the previous week. Once you start building up a history of logs you be able to pinpoint problems such as ineffective exercises. For example if you progressed in strength in your triceps by doing skull crushers each week for 6 weeks and at the end of that period you have an extra ¼ to yours arms then you know you found something that works for you. If you then switch to close grip bench press to hit your triceps and for 6 weeks you don’t get stronger and don’t get any size gains then you can address your logs and conclude that close grips are not as good as skulls for you. When you step foot in the gym you need to be at the very least matching last weeks performance as a minimum requirement. The reason I say “at the very least” is because growth is not linear and strength takes time to build up. You’re not going to grow week in and week out getting stronger forever. It will come in bursts and might take 3 weeks at the same weight and reps to notice an improvement. Example being 3 weeks doing 80kg bench press for 8 reps, with the 4th week you getting that extra 9th rep. That is progression, even if you think it’s small. You need to build upon that. It’s not just increasing the weight on the bar and squeezing out extra reps that are part of progressive overload. If you’re effectively doing more work than last time then you have checked the boxes, which include increasing the number of sets, increase the number of exercises you do and even decrease the rest time between sets and exercises. If you can do 3 sets of 8 reps of 80kg on the bench press with 2 minutes between each of those sets, and over time you bring that down to 1 minute between each set of the same weight at the same reps then you have achieved the same effect. Related Articles The Deltoid Muscles The secret to getting bigger deltoid muscles is to work your entire body as a whole, as one unit. The more muscles your work at once, including your deltoid muscles allows the body to release more hormones to help in the growth process. Get Big With Progressive Overload To Get Big with Progressive Overload you need to understand the principles often associated with strength training and how the slot together in the big picture of growing. In The Gym Hypertrophy Set after set on bicep curls does more to your ego then it does in sparking the growth of the arm itself. Crazy thing to say huh? Read on! The Pectoral Muscles The secret to getting bigger pectoral muscles is to work your entire body as a whole, as one unit. The more muscles your work at once, including your pectoral muscles allows the body to release more hormones to help in the growth process. The Lateral Tricep Heads The secret to getting bigger lateral tricep heads is to work your entire body as a whole, as one unit. The more muscles your work at once, including your lateral tricep heads allows the body to release more hormones to help in the growth process. The Inner Bicep Head The secret to getting bigger inner bicep head is to work your entire body as a whole, as one unit. The more muscles your work at once, including your inner bicep head allows the body to release more hormones to help in the growth process.   RSS feeds | collins-portal xml site map | Link Directory