For example, more muscular endurance is best achieved by performing 12-20 reps at 50-70% of your 1 rep max (1RM), while muscle hypertrophy is best achieved utilizing 8-12 reps at 70-85% of your 1RM. By increasing the time under tension, your body needs to adapt physically with more muscular endurance, in order to handle the increase in volume.Įach phase of your training program under a periodization model, will have specific goals and a different number of reps, to induce physical neuromuscular adaptation and changes. Repetitions are essentially the number of times a muscle is under tension. Most repetitions will involve three movements or range of motions: isometric, concentric, and eccentric. Reps or repetitions are the number of times you complete a particular movement of exercise. That’s not to say that other training modalities will not produce changes in muscle growth, strength and performance, as new forms of stress will inspire muscle hypertrophy, such as high-intensity functional training programs. Resistance training will induce the greatest changes when it comes to progressive overload. Now, before you start increasing your rep volume to 30, let’s discuss the variables of rep and set count. As your body adapts, it is crucial to progressively increase the load, the volume, sets, and repetitions to challenge and place more physical stress o your body, to force change. ![]() Training with the same acute variables week after week, with the same load, frequency, and exercises, will lead to muscle plateau, not hypertrophy. Acute variables include training specificity variables such as volume, intensity, reps, tempo, rest intervals, exercise frequency, and duration. Principles Of Progressive OverloadĪcute variables determine the amount of stress placed on your body, ultimately influencing the adaptations and changes that will occur. ![]() Periodization provides structure, a plan to get to your goals, while progressive overload is a component of that plan. Periodization is characterized by dividing training into specific cycles or segments, inducing progression and adaptation and different stages, to progressively build more muscle mass, strength, power, and stabilization accumulating to improved overall athletic performance. With greater demands placed on your body, it’s essentially forced to adapt to those changes, to add muscle gain and growth. ![]() The human body will not change unless it’s forced to do so. To stimulate muscle growth and achieve consistent progression your body needs added physical stress (resistance training) to increase muscle mass and strength, by way of adaptation. What Is Progressive Overload and PeriodizationĪlthough relatively simply in theory, progressive overload is essentially the application of consistent heavier loads or physical recurring stress over time, as the body systematically adapts to neuromuscular changes. The goal is implementing a training program that consistently and effectively challenges you, with a planned systematic progression over time, and that requires training periodization and specificity. To achieve consistent success, you must design a training program with intent, purpose, and that progressively challenges the neuromuscular system for better muscle growth and recovery. Consistently stacking on gains in the gym, requires one thing – progression.
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