Bodybuilding theory: Principles of progressive overload training

The principle of progressive overload training

　　It is a theory that combines the overload principle and the gradual principle.

　　These two principles are not original or invention by Wade. Wade only combines the theories of the two and becomes the most important first principle in Wade's bodybuilding training. However, for beginner, middle and advanced bodybuilding trainers, this principle is the most important core training principle.

　　In bodybuilding training, in order to produce training effects that promote muscle growth, the training performed by athletes must reach a certain basic threshold (Critical Threshold), if it is below this basic threshold level, it means that the training effect will not be generated.

　　Overload principle

　　When a bodybuilder adapts to the training stimulation of a certain load, he must increase the load in a timely and appropriate manner to make it exceed the original load, so that the training results can continue to grow. This theory is the principle of overload (overload principle).

　　In short, overload refers to the load exceeding the original load, which is overload. The purpose of bodybuilding training is to systematically apply exercise load, so as to improve the ability of bodybuilders to fight against load, thereby promoting more muscles.

　　The principle of overload training comes from one of the most basic physiological characteristics of organisms in nature, that organisms can respond to any internal and external stimuli, also known as stress.

　　The greater the stimulus intensity, the greater the body's response.

　　The essence of exercise load is also an external stimulus, and it is a very strong stimulus, and it will cause very severe responsive changes in the body.

　　So therefore, the essence of exercise load is also an external stimulus, and it is a very strong stimulus, and it will cause very severe responsive changes in the body.

　　So The principle of overload is based on the basic response and adaptation rules of human body functions to sports load stimulation.

　　When we apply a large training load to bodybuilders, the nerve and muscle functions are more strong, and the training effect is also obvious.

　　However, as bodybuilders gradually adapt to the training load, the response of this function will become lower and lower, and the training effect will gradually weaken.

　　So, if you want to continue to improve the training level and intensity in this situation, you must moderately increase the intensity of the training load to cause a new round of body reaction and adaptation process. Repeat this cycle continuously according to this cycle, which is the basic connotation of overload.

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Further reading:

　　What is excessive recovery? What makes you continue to be strong

Fitness knowledge: How to choose your weight, number of times, number of groups

Fitness nouns—Detailed explanation of common strength training nouns