Progressive Overload - Why its important!

Progressive overload. And why it’s so important for muscle growth!

When I started regular gym training, more specifically using weights. I was guilty of using a haphazard approach.

I wouldn’t track my weight, and therefore my progress.

I didn’t have a plan at all.

In fact, I hadn’t even considered a proper workout split. Like push, pull, legs for example.

I just did what I felt like doing. What I wanted to do in the moment.

Did I make any progress?

Actually, yes, yes I did!

The reason for this was because, even though I didn’t have a plan, I was fairly new to strength training and my body was primed for a ‘rapid increase in muscle mass and strength’

(Look up ‘Newbie gains’ on google for more information about results as beginner)

For a time my muscle development increased.

FOR A TIME!

After about 12 weeks of consistent attendance at the gym – I stopped seeing a change.

I plateaued.

I remember feeling frustrated and annoyed.

So why was this? Why, when I was experiencing such great results initially was I no longer seeing a change in my body?

I started to convince myself this was a fluke. That it just wasn’t working.

I did do some research and started to plan out my workouts based on certain muscle groups. One day focusing on chest, another day on arms, back, shoulders and legs.

I did started to see small changes in my stature again.

But…

This is where I wish I knew more about Progressive Overload.

What is Progressive Overload and why is it so important as a principal for strength training?

The best way to explain it is that just like cardiovascular fitness, our muscles become conditioned to the workouts overtime.

If we start running. After a while that run becomes easier. Our fitness (condition) improves.

We then have a choice. Run further than before to challenge ourselves or increase the pace.

And it’s exactly the same for our muscles with strength training.

They adapt to the load we put them thought when lifting weight and it becomes easier.

The progressive overload principle suggests that over time we start gradually increasing the weight, the amount of reps or sets – and start challenging the muscles more.

Our bodies are amazing, they adapt to anything that we throw at it. So give it the challenge it needs.

As your body becomes accustomed to a routine and stimulus… it literally becomes stronger. Therefore needs more from you to continue the same development.

So, the best thing you can do when your strength training is make a record. Note the weight reps and sets that you do for each particular exercise – failing that, make a mental note so that you will look to increase this over time.

And for anybody that says ‘I don’t want to get too bulky’

If you’re nutrition is on point and you’re sticking to a caloric deficit. You won’t build huge shoulders. It’s anatomically impossible.

Progressive Overload also gives us the opportunity to quantify and see the changes we make, so we are less likely to forget…

We will see just how far we have come!

Who doesn’t want that?