Progressive overload...
Sounds like a complicated topic but if you have ever done sets where you increased the weight while lowering the reps you were indeed engaged in it. Of course, maintaining focus on form helps ensure the target muscles get the most out of every rep (apparently I never get tired of that F word).
But there are other ways to utilize progressive overload to create challenging routines and manifest the physique of your dreams.
Changing the speed of your reps can really increase hypertrophy. There are all kinds of variations of this; explosive positive motions with controlled negatives, using a count to slow down or speed up reps, and even pauses that don't let the tension out of the muscle are great (time under tension training being the extreme end of this approach).
Time between sets is another great way to incorporate progressive overload in your routine. Just going from 45 seconds in between sets to 30 can be awesome. Of course your weights will come down but unless your focus is powerlifting that shouldn't be a concern.
Then you have things like supersets (which I'm doing right now), giant sets, circuit training, the list goes on. Finding new ways to make lifting challenging can keep things from getting boring and always lead to changes in your physique.
With training and diet in place you can connect with me for the latest 1 - Stop Domestic Shop price list, get the gear for your next cycle, and take the whole thing to the next level.
So send me a PM and get to the gym...
Sounds like a complicated topic but if you have ever done sets where you increased the weight while lowering the reps you were indeed engaged in it. Of course, maintaining focus on form helps ensure the target muscles get the most out of every rep (apparently I never get tired of that F word).
But there are other ways to utilize progressive overload to create challenging routines and manifest the physique of your dreams.
Changing the speed of your reps can really increase hypertrophy. There are all kinds of variations of this; explosive positive motions with controlled negatives, using a count to slow down or speed up reps, and even pauses that don't let the tension out of the muscle are great (time under tension training being the extreme end of this approach).
Time between sets is another great way to incorporate progressive overload in your routine. Just going from 45 seconds in between sets to 30 can be awesome. Of course your weights will come down but unless your focus is powerlifting that shouldn't be a concern.
Then you have things like supersets (which I'm doing right now), giant sets, circuit training, the list goes on. Finding new ways to make lifting challenging can keep things from getting boring and always lead to changes in your physique.
With training and diet in place you can connect with me for the latest 1 - Stop Domestic Shop price list, get the gear for your next cycle, and take the whole thing to the next level.
So send me a PM and get to the gym...
