Progressive Overload
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We are going to discuss how to effectively Build Muscles. There are a few components to building muscles and one component is Progressive Overload!.
The body can only build muscles if it is challenged by a need for more weight. This can be done with Progressive Overload.
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Let’s talk about Progressive Overload when building muscles. It’s really about supply and demand. If there is a demand for more muscles needed in the body, it will supply the muscle. Let me explain. If you are toning with a specific weight for a specific number of repetitions and a specific number of sets, there is no reason for your body to build muscle. In fact, if you stay with a routine like that for a month or more, your body has become used to it and will not progress any further. You’ll need to change your routine for progress.
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For building muscle you will need an increase in weight. As you increase your weight, you’ll have to drop down in the number of reps. Stay with the same number of sets. As your body “progresses” and gets stronger, you’ll keep increasing the weight and your reps build back up. Here’s a very conservative example:
Weight Factor: 60 pounds
# of repetitions: 12-15
# of sets: 3
You have been doing this routine for a month and by the third set you aren’t challenged anymore. The last rep is easy. What you need to do is increase your weight. For example:
Weight Factor: 65 pounds
# of repetitions: 10 1st set
8 2nd set
6-8 3rd set
Do you see the difference? We increased the weight factor. It puts more demand on the muscle. You’ll drop the number of reps. Stay with this weight till you build up to 10-12 reps. Then do it all over, by increasing the weight to 70 pounds drop the reps and so on.
At first, you will be able to progress rapidly. Then the progression slows down. Don’t quit, just keep pushing on as this is normal. Your muscles don’t progress at the same rate. Then you’ll want to change the exercises completely, still working the same muscle groups, but with different exercises to once again challenge the muscles.
