![]() You will hit a plateau and you’re putting yourself in a place to get injured. Increasing your weights month to month doesn’t mean anything if your form becomes sloppy. Over time, you’ll gain a good understanding of roughly what percentage you should be lifting based on the reps. Trial and error are normal to find the right weights vs reps for you, so don’t be afraid to mess with the percentages a little bit. The higher the reps, the lower the weight. The lower the reps, the higher the weight. Yes, you still might be working some of the same muscles, but you want to avoid targeting the exact same muscles and muscle groups back to back and doing so in the same exact way (for example, doing heavy squats two days in a row). If you did squats yesterday, then you might want to opt for benching or deadlifting today, as your main compound lift. So, pick weights that are challenging but doable! 3. Muscle growth takes time, and baby steps are where it’s at.Īlso, keep in mind that you don’t build much strength from missing reps. ![]() If you’re front squatting 50kg on Week 1, you’re not going to jump to 70kg on Week 2. There’s a reason people refer to it as progressive overload. These are the numbers you’ll work off of to find your percentages each day.Ģ. Write these down someplace you can easily access them, like the inside cover of your gym journal or in a note on your phone. (More on this in a minute.) You can’t know what 60% is if you don’t know what your one-rep max is! Over the coming weeks, make a point of finding a heavy single for things like your: Know What Your Maxes AreĪs we said a moment ago, you’ll like want to be lifting at least 60% of your one-rep max if you want to encourage muscle growth. If you want to make this work for you, here are a few things you’ll want to consider. How to Apply the Overload Principle to Your Training In other words, deadlifting 10kg 100 times isn’t going to do anything just because you performed an insane number of reps, if your one-rep-max deadlift is 100kg. This is because the weight you’re moving needs to be somewhere above approximately 60% of your one-rep max in order to encourage muscle growth, also known as hypertrophy. Do note, though, that only increasing the reps won’t necessarily trigger the results you want. Or, you can increase both the weight and the reps/sets. ![]() Usually, though, increasing the weight you lift is how you can best apply the overload principle. (Approach this one with caution, because overtraining syndrome is a real thing.) Some athletes will simply try to work out more frequently, perhaps training twice a day. ![]() This means that your training volume needs to increase over time. Most often, when we’re talking about the overload principle, it’s in reference to building strength. This means you’re less likely to experience a fitness plateau. ![]() With a more challenging stimulus, the body is required to work harder to adapt. The overload principle says that an exercise must become more challenging over time to produce positive results. What is the overload principle, why should it matter to you, and how do you go about using it? What is the Overload Principle? Whatever your goals might be, one thing is mandatory if you want to get there: progressive overload. We’re going to guess that you have specific goals you want to hit in the gym. ![]()
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