Progressive overload – Know where you’re going!
This is focusing on resistance training and I will refer to these type of exercise to explain this training method. A similar approach, however, can also be taken when doing other forms of training. The idea behind progressive overload is using a system that allows you to improve your training in a logical sequence allowing you to get the most out of your training every time.
To explain this lets take an exercise we are going to conduct as part of our training programme.
Chest press 4 8-10
So we can see the exercise is a chest press so we are working chest in this workout. The next number represents the number of sets (4). The next number is representing the number of repetitions, or reps, this time shown as a rep range (8 – 10). Reps is the number of times we will conduct the exercise without rest and a set is the number of times we are going to complete that many reps.
Using these numbers we can then implement progressive overload. The first time we go to the gym to do this exercise we are going to use a weight that allows us to complete the lowest number in the rep range (8). The final number, in this case the 8th rep should be difficult but just about achievable. The next time we do this workout we go for the same weight but this time we go for the next number of reps within the range (9), and the following workout we go for the next number in the range and continue this until we have achieved a workout with the highest number of reps. In this instance once we have done the third workout of ten repetitions. Once we have achieved this we look to go back to the bottom of the rep range but up the weight to where that lowest number is again just about achievable. We then start this process again.
WHY?
Although there are many other variables to use, I have found this to be a great method for the large amount of people that hit plateaus due to not having a structure to their workouts. This method allows you to follow a sequence that logically pushes you to increase the resistance used on most lift lifts. It also gives you a great way to track how you are doing. You can see which lifts and muscle groups might need more work or even when you should change your training goal all together (do you need to switch from hypertrophy to strength or vice versa for a period of time?).
PROBLEMS?
Training and training progression is rarely as linear all the way through as this. You may find that you can jump a rep or to as you progress and as you get stronger. Don’t be afraid to recognise this early and put the weight up before you get to the top of the rep range. You can then drop down to the lower number of reps and start the progression early.
Equally, you may find you can’t add that next rep or you might drop to that low number of reps but find you can’t increase the weight. In this case stay at the same weight and repeat a week at the previous reps until you are able to push forward.
Like I said, this is one of many variables you could implement into your training but if you feel you have no clear direction when you train or struggle to find the best level of resistance every time you hit the gym then please give this a go.
If you would like a personal training plan designed specifically for you by the Synthesis Fitness Team please check out the Services page on the website for more information.
Vince
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