Does this sound familiar?
Hit the gym 4-5 days per week. Do the same full body workout with the same loads you used for the last year. Haven’t seen any changes in 6 months or more. Wonder why it is just not working?
One reason you may be stalled out is because you aren’t challenging your body enough. You see, when you lift your muscles get bigger and they get stronger in response to your lifting. So to make more of the gains then you will need to place more stress on your muscles so that they have a reason to grow. This is why we ask that you log your loads in Sugarwod so that you can add weight to your next session!
You have to Progressively Overload your Muscles.
What Is Progressive Overload?
This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get bigger and stronger, you must continually make your muscles work harder than they’re used to. Most often, that means increasing the resistance, but as you’ll find below, there are other methods to increasing the overload.
This concept applies to cardio and respiratory fitness as well. There are several ways to use Progressive Overload.
Increase Resistance or Add some weight!
Increase Rep Ranges! We talked about this in our last article. Reps in 8-12 range are better for building muscle BUT you need a balance of low, medium and high rep ranges.
Increase Volume- Sets x Reps x Load. This is where you may get fooled sometimes. When I am programming the workouts you may see a workout that looks easy…until you get done and figure our that the overall volume was much more than you thought. Some like to count it all up beforehand and have that advantage!
Decrease Rest Between Sets- This will allow you to do more work in less time and become more efficient at lifting weights.
How to use it?
Focus on one at a time. Make sure that you are using proper technique and recovery as you will not grow in a constant state of stress. Lastly, get with your coach at the gym. We can help:)