What Is Progressive Overload?

Progressive overload is a fundamental principle of strength and conditioning, and is defined as the gradual increase of stress placed on the body during exercise. It is a key component of any athlete's training program, as it is necessary to continually challenge the body in order to induce adaptations in muscle size, strength, and power.

HOW CAN I USE OVErload in my training?

There are several methods of progressive overload that can be incorporated into an athlete's training program.

1. INCREASE WEIGHT

One of the most common methods is increasing the load (weight) used during exercises. This can be done by increasing the weight on the barbell, adding resistance to bodyweight exercises, or using heavier dumbbells or kettlebells. Increasing the load is a straightforward and effective way to induce muscle growth and strength gains.

2. INCREASE TRAINING VOLUME (SETS & REPS)

Another method of progressive overload is by increasing the number of reps and sets. This can be done by performing more reps with the same weight, or by adding an additional set to an exercise. Increasing the volume of the workout (number of reps and sets) can lead to muscle growth and strength gains, as well as improved cardiovascular fitness.

3. INCREASE TRAINING DENSITY (REDUCE REST)

A third method of progressive overload is by decreasing the rest time between sets and exercises. This can be done by decreasing the rest time between sets of the same exercise, or by performing a circuit of exercises with minimal rest time. This type of training is known as density training, and is an effective way to increase cardiovascular fitness, muscle endurance, and overall work capacity.

4. INCREASE THE COMPLEXITY OF THE MOVEMENT

A fourth method of progressive overload is by increasing the complexity of the exercise. This can be done by using exercises that involve multiple muscle groups, or by using exercises that require greater skill and coordination. Examples of exercises that increase complexity are Olympic lifts, plyometrics or gymnastics movements. This type of training can lead to greater muscle activation, improved power and sport-specific skill development.

CONCLUSION

In conclusion, progressive overload is a fundamental principle of strength and conditioning and is essential for inducing adaptations in muscle size, strength, and power. There are several methods of progressive overload that can be incorporated into an athlete's training program such as increasing the load, increasing the number of reps and sets, decreasing the rest time, and increasing the complexity of the exercise. Each method of progressive overload can lead to different physiological adaptations, thus it is important to use a variety of methods and periodize the training program accordingly.

References:

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2. Rhea MR, Alvar BA, Burkett LN. A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 2002;34(4):364-378.

3. Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, et al. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.

4. Burd NA, Holwerda AM, Selby KC, West DW, Staples AW, Cain NE, et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. Plos One. 2010;5(8):e12033.