The Overload Principle - How To Gain Muscle And Avoid Plateaus

How did you enjoy Suber Bowl Sunday? I watched for a while but I was going into commercial overload... which got me to thinking about today's topic. The principal of muscle overload, or progressive overload has been around for quite some time. I came across the article below when researching some information on overload and though I would share it.

365 tips to the fit body you've always wanted - Tip #33 The overload principle

• February 2nd, 2011 3:21 pm PT

The idea of creating an overload is the principle fitness professionals, including local Personal Trainer Rendy Williams, use with their clients to help them overcome plateaus and continually progress. The overload principle simply states that in order to achieve a certain adaptation (improvement), a greater stress must be placed on the body/muscle than it is used to. In other words, you have to gradually increase the difficulty over time to get the results you want and to continually improve.

Our bodies adapt to the stresses we put on them overtime. These stresses can be defined as the resistance we put on them whether it be through some form of weight lifting, cardio, stretching, etc. If we constantly perform the same exercise at the same intensity, our bodies will strengthen initially, but then they will grow accustomed and further improvement will cease. This is why when we first begin an exercise it is harder, but overtime it grows easier.

Most people hit plateaus because they don’t fully understand the overload principle and as a result get stuck doing the same hour-long workouts day after day. In order to progress, you must slowly increase the overload.

In terms of weight lifting, this could be through the gradual increase of weight used to perform an exercise. In terms of cardio, this could be through an increase in pace, tempo, intensity, and so on.

You can also apply the overload principle through creating variety in your workouts. Periodically change the exercises you do to help promote muscle confusion and create an overload that your body is not yet used to. The manipulation of exercise variables as discussed in Tip #31, is the ideal way to create an overload.

Remember to listen to your body and increase the overload slowly. If you joints start to ache, you may need to reduce the weight, lower the intensity, or take some more time to recover before proceeding.

To contact Personal Trainer Rendy Williams please call her at (501) 626-0312 or e-mail her at RendyWilliams@yahoo.com.

via examiner.com

So the most important thing you should take out of this post is to increase slowly. Of course you need to be at high level of intensity first. If you can bench press 200 pounds for 3 sets of 10 but are only using 180 in your workouts, then you can do small increases for a long time and not get a real benefit.

The key is to push yourself right to the edge each time. Then you add a rep or just a couple of pounds to your workout the next time. When working out with this intensity you should remember to get enough rest between sets AND between workouts. I have discussed this in previous posts.

Good luck with your progressive overload workouts.