+ 3 Methods of Progressive Overload
Progressive overload. Does it simply mean adding weight to the bar? Progressive overload is what is needed to better your physique and your lifts. When you plateau at a certain weight, you still need to incorporate methods of progressive overload.
You could progressively overload by:
-Reducing rest periods between sets (to an extent).
-Increasing the TUT (time under tension) per repetition by slowing down eccentric phases of any lift.
-Increasing the frequency of the muscle in question per week, assuming the prior volume was not reduced to compensate, meaning overall more volume.
-Increasing volume. Plain and simple. Adding sets to you exercises
-Increasing the repetitions (to an extent). Don't over do this or your pathways may shift towards a different specific goal (1-6 = strength, 10-15 = fast twitch hypertrophy / 15-25 = slow twitch hypertrophy, 20+ = fast twitch aerobic / 30+ = slow twitch aerobic). If you could add another repetition to the same set with the same amount of weight you had a couple of weeks before, you've progressively overloaded.
-And of course, adding more external weight to the lift.
My personal favorite method is to simply add volume.
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TronAnd link to the website and or page where you found this information please ,sir.
Are you freaking kidding me? Progressive overload is common knowledge. Figured you would have known this stuff.
Trontherefore there is no reason to start a forum and share "common knowledge" on an open forum now is there? Ive worked as a personal trainer in and out of gyms so, yes I've heard of it and incorporated it in training programs before...but to the beginner or someone who hasnt researched much on training principles this ...i would have to disagree it being "common knowledge" The other forum you posted on the same day as this one has a link in which the context of your post lead to that link found in the internet..so, that's why I ask about a link for this one...I negged you but am giving you the benefit of the doubt on this post seeing as how I personally could not find a link conected to the context of your post, so karma given back..but you do see how because of the other post I figured this was one was no different..you posted them back to back. So, my apologies if I was wrong here.
This is where you just assume, in the weight loss forum I was literally asked for sources so I tried to find a list by googling a bit of the information I posted regarding low reps while cutting. The article that popped up had many references posted from whom I gained the information from. You're negging without evidence, and therefore abusing your power. I'm bringing to this forum information that will help lifters know what's true and what's false and you're going to neg a post because you think I may have gotten it from somewhere else? It shows you're either insecure about your knowledge and whatever I opposed that goes against your typical curriculum or you just don't care for the common gym goer to learn more.
TronI gave your karma back..I already explained that and apologized so not sure why you're so worked up..we have a lot of copy and paste crap that goes on here and it's up to mods and the rest of us members who care about this place to keep the forums cleaned up. It was of fault of my own not to research this post further in which after doing so I believe your information is of your own self knowledge..if you have seen some of the crap that comes through here via forum over the years then you would understand more so where I'm coming from so that being said I also gave you 2 more points on your previous post as well. We have to double check these forums, Zyzz.
Oh okay, in that case thanks and I understand. And yeah I'd change my account name if I could! lol
TronYou can pm a mod and possible get it changed. "Tron" is a pretty stupid name to but it grew on me lol. It's good to have members with excellent knowledge but we also have the guys that start an account..then start a bunch of copy and paste forums for karma..you write very well and have excellent knowledge so when a new member signs up and starts immediately dropping forums like yours we have to "feel it out" because it sends red flags..either a former member or even a current member with a new account or just someone copy and pasting others write ups for Karma..I did a few write ups on muscle atrophy and hypertrophy myself as well as rep schemes...mine aren't as well written as yours because I'm lazy and possibly mildly retarded.
I'll go with the second one....just saying.
TronNah, it's both.......................%100.
