![]() In response, your body goes into healing mode, sending more blood flow to muscles and producing the growth hormone (GH), among other complex processes. It also allows you to track your progress, so you don’t have to wonder what is next.When your muscles work hard during workouts, your muscle fibers experience tiny tears. The Booty Lab by Becca Fitness App helps guide you through your fitness routine to help you know when to add weight or reps. Another pro tip is to track your weight, reps, and frequency so you can know how to progressive overload. You can repeat this process with any movement you are doing. You can maintain the same weight of 10-pounds but instead slow down the squat using a 3-second count, or you could add a pause to each rep. Another way to practice PO is through intensity. I would increase my weight to 15-pounds and continue working up in reps until I reached 10, then increase as needed. Let’s start with weight and reps using the squat example. You need to increase your weight, reps, or intensity through eccentric, concentric, or pause rep methods to practice PO. Say you are doing 3 sets of 6-10 reps in squats holding a 10-pound kettlebell. Here is an example of how you can practice progressive overload in your fitness routine. Which can rob you of potential gains in both strength and mobility. Doing an exercise wrong is a sure way to cause an injury! Improper form can also decrease the efficiency of the exercise if you’re not activating all of the correct muscle groups. ![]() It is important to note that you do not want to increase any aspect of your fitness routine unless you have mastered the form of the movement. A plateau is your body’s signal to make changes and potentially take things up a notch! By staying consistent and practicing progressive overload, you avoid this plateau and challenge your muscles to get stronger. Another reason to use PO is to prevent the body from plateauing. This allows you to see improvement, for example, with your deadlift over 4-8 weeks, giving you tangible evidence that PO is working and can help you set future progress goals. PO, in my opinion, is best when following a program because tracking your progress is easier with similar movements than constantly changing daily. Why it is Importantīy slowly adding to your fitness routine, your muscles will adapt to the changes and grow with them over time. So while it might take a while to start seeing progress, it is the safest way to perform strength training. In other words, you don’t want to drastically change your weights when you aren’t ready because that could result in injury. According to The Principle of Progression, increases in weight, reps, or frequency should stay within 10% to avoid injury. Have you ever felt like a workout was easy or an exercise you have been doing for a while no longer challenges you? PO is how you can increase the intensity and challenge your workout routine without modifying your current program. Progressive overload is essentially increasing the demand for your muscles. Progressive overload or (PO) is the key to your success in increasing muscle and strength, which results in body composition changes! What is Progressive Overload Progressive overload is something that we practice and preach here at the Booty Lab studio! By definition, progressive overload is when you gradually increase weight, repetitions, or frequency in your fitness routine.
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