The first golden law of fitness: 4 ways to progressive overload

Progressive overload can be said to be the first law in fitness training! In previous articles, we have talked about: No matter any sports, if you want to make a breakthrough, you need to rely on this law!

Progressive overload represents the body being given more load during training over time.

After leaving the novice village, we will find that progress has become slower and slower, or even completely stagnant.

At this time, we should think that the same load may not be able to provide physical improvement, and at this time, we should "make the training menu progress first ", then let the body adapt and control this training menu, so that the exercise performance can be gradually improved. This is the concept of gradual overload.

How to increase the load step by step?

Before this, I would like to make a breakthrough in resistance training (strength, bodybuilding, weightlifting, etc.), eating, sleeping, and practicing can be said to be indispensable.

If there is insufficient nutrition (e.g. calorie deficit), or lack of sleep (e.g. sleeping for less than 6 hours), then even the best training plan will be difficult to make you progress.

On the contrary, if your nutrition and sleep are taken care of, even if the arrangement of the training menu is not satisfactory, as long as you don't mix it up too much, you will be yourself However, it will gradually become stronger, but it may progress slowly.

So under the premise of eating and sleeping well, let's talk about the principles of the training menu - gradual overload.

The following are several methods of gradual overload:

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1. Improve training intensity:

In resistance training, the meaning of improving training intensity is to increase weight, for example: Do chest pushes for 80 catties per set for 15 strokes this week, do 90 catties per week.

It is almost nothing for novices to increase weight What's the problem,

For example: When you first go to the gym, you can insert the weight pin down one more square every two weeks, but after a period of time, you can't do it. If you want to add 5 kg in each group next week, you will be pressed on the bench press chair about halfway through.

For veterans, improving the training intensity requires more comprehensive arrangements. You can see many training menus provided by good players or coaches on the Internet. These training menus often use very artistic methods to gradually improve the training intensity. If you are a trainer who is away from the novice village, but don't know how to improve the training intensity in each training, you might as well refer to these training menus.

2. Increase the training volume:

Generally speaking, the training volume is defined as: weight X number of groups X number of times,

Sometimes, the training intensity is improved It is really a bit difficult for veteran Yu, and increasing the training volume will be a good choice at this time.

For example: Last week, I pushed 4 sets of 100 kg of bench presses in total, and this week I can try to push 5 sets of 25 sets of 25 sets. Of course, the training volume cannot be pushed upwards unlimitedly

When you find that you are very tired and your performance has decreased, you need to reduce the training or even rest. Next time you set off, you still need to convert the results of your training during this period into strength.

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3. Increase training movements Difficulty:

The training volume is the same as the intensity, but the difficulty of the movement increases.

For example: This week, the pull-ups are 10 down 3 sets, the movement may not be standard, and the next week will still be 10 down 3 sets, but try to make the movements more standard; this week, the lowest point of the squat is not stayed, and next week, try to stay for 1 second.

4. Increase the training density:

For example: last week, spent 80 minutes to complete all training, try to see 70 minutes this week; last week, the squat group rest for 180 seconds, try to see 150 seconds this week.

The above are the basic principles and some basic operations of gradual load. There are many arrangements for resistance training, which can be fun or boring,

But if you want to make continuous progress, don't forget "gradual overload" in any case "This important principle.

If you always don't remember how many heavy weights you did last time, and how many sets or strokes, it's best to start doing some training records, otherwise it's hard to know whether progressive overload occurs in your training.

Recommended reading: 　What is over-recovery? What makes you constantly strong

Over-recovery—no progress without recovery

What is the principle of over-compensation—the truth of muscle growth