Progressive Overload is a technique used to avoid training plateau and to meet set goals. Whatever your goals might be it could be that this needs to be incorporated into your schedule as this can enable you to become stronger and more flexible, increase endurance and make you feel pretty good about yourself which will keep you interested in going back for more!
Here’s my top 10 tips for Progressive Overload…
1. Add extra weight. Probably the most common way of Progressive Overload is to add more weight to the bar once you have mastered a certain weight. Be careful not to rush this though, there are other steps you might want to take first…
2. Add extra reps. If you feel comfortable after a while with a set of 16’s for 12 reps then challenge yourself at 15 reps.
3. Add extra sets. You might have benched X amount for 12 reps and 3 sets for a while now. Adding an extra set, just like adding extra reps, is adding volume to your routine.
4. Reduce rest periods. You don’t have to time yourself or have a stop watch, but being mindful of how long you are resting can help. Reducing your rest will challenge your next set.
5. Run instead of walk. Whether on the treadmill or in a park decide on an interval routine such as Fartlek training to mix things up.
6. Increase endurance. Make your workouts longer. If you have been used to a 30 minute routing then add a little bit of extra time on.
7. Slow the reps down or Time Under Tension (TUT). Your downward phase of a bench press is the eccentric phase. This increases the pressure on your muscle for each rep. Lowering a weight for 3,4,5 or more seconds adds better technique and good progression.
8. Add a different exercise. Its not advised to change your whole routine with every gym visit. You need consistency for your body to learn and adapt, but throwing in something different along with your current programme can help you come through a plateau. Challenge yourself with a Cooper run or a deadlift PB for motivation.
9. Perform supersets. Instead of doing a bicep curl routine and then a tricep routine, complete sets doing both together. So as soon as you finish your bicep curl for 12 go straight into 12 skull crushers.
10. Add an extra training day. If you are currently training 4 days a week, move to 5 days. This could be something that you do just to overcome your plateau as it might not suit your lifestyle in the long term, but you might also find that it does and you enjoy fitting in an extra session!
The general rule is that volume should come before intensity. In other words, adding more reps, sets or lowering rest periods should be done before adding more weight. With any progression, ensure that you are happy with your current form before advancing. There’s no point adding more reps or plates to a poor set of bench presses.
Contact me for further advice on your goals and ask about my training app for more workout ideas!
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