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Why do you become strong?
It's just that you train in the gym every day! Looking at yourself in the mirror, your strength grows day by day, and your running faster and faster! But do you know why this is the case?
Let's know today's theme: The first principle of fitness training: gradual load!
Legend occurred on the Italian Peninsula 2,500 years ago, where a strong man with incredibly athletic ability and strength lived: Milo of Croton.
In the ancient Olympic Games! Not only won 6 Olympic championships, Miller also took the Pythian Games in Delphi, Nemea's Nemea's Nemea's Isthmian Games, Isthmian Games in Corinth's Isthmian Games (Pythian Games), Isthmian Games in Corinth's Isthmian Games (Pythian Games), Isthmian Games in Delphi, and Isthmian Games in Corinth's Isthmian Games (Pythian Games), Nemea's Nemea's Isthmian Games (Isthmian Games) in Delphi, and Isthmian Games in Corinth's Isthmian Games (Pythian Games), Nemea's Nemea's Isthmian Games (Isthmian) in Corinth's Isthmian Games (Pythian Games), Nemea's Nemea's Isthmian Games (Isthmian) in Corinth's Isthmian Games (Pythian Games), Nemea's Nemea's Isthmian Games (Isthmian) in Corinth's Isthmian Games (Pythian Games), Nemea's Nemea Games) and other events have won championships repeatedly.
Such a brilliant athletic performance makes people wonder how Miller trains and maintains good skills?
It is said that a calf was born at Miller's family. His job is to take him to the other side of the river to eat grass every day, but because the calf is still young and cannot cross the river alone, Miller carried the calf across the river every day!
Miller carried the calf back and forth every day until the calf was so big that he could not move him. In the past few years, Miller's strength continued to increase with the size and weight of the calf, and it was really played out in the game.
Now you can see that Miller Therefore, the key to dominance is "gradual load"!
The principle of overload training comes from one of the most basic physiological characteristics of organisms in nature, which is that organisms can respond to any internal and external stimuli, also known as stress.
Step by saying that progressive load is to slowly increase weight (increasing the number of repetitions, movement speed, and training volume can also be considered, it depends on your training goals). Miller uses the calves from light to heavy to gradually increase the intensity of muscles and training, and then adapt, and then increase the intensity, which is the so-called gradual load principle.
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The principle of progressive overload is one of the basis for all athletes' special training, general people perform muscle hypertrophy, muscle strength training plan, and like running to prepare for events.
It is also important that the "gradual overload" in "gradual overload" means not to overload too much at once (boil frogs in warm water). Some guidelines recommend that no more than 5% of the training volume or intensity increase at a time. However, for advanced fitness workers, especially for similar training methods and intensity for a long time, it is still possible to have a greater overload. But of course, some muscles or training movements It is easier to apply pressure, such as compound and multi-joint movements.
So advanced fitness practitioners must have a deeper understanding of each training details and more accurate design when applying "gradual overload". However, how to detect your adaptation, need to increase weight, and how much weight should be increased at a time may depend on experience or the "two-two rule" can be used.
It is usually necessary to find that you are adapting, and you can start from your feelings.
Suppose your goal is to gain muscle (muscle hypertrophy), and the training is the limit of the same weight and can push 12 strokes. After a period of training, you find that you can actually push more than 15 strokes, and you don't feel too bad or exhausted. At this time, you can consider increasing the weight.
As for how much weight should be added, it is recommended to increase 2.5%-10% of the weight! Generally, gyms should be able to raise it. But if you are exercising at home, you may start with equipment that can adjust the weight by yourself and buy some small-range weights of 1-3 kg, which is convenient for gaining weight at one time, but it saves money.
In addition, some people may feel that there is no progress after training for a period of time, and feel more relaxed! This situation often occurs for people who have not changed or strengthened their training!
At this time, you might as well change the training method and add some training changes, such as adding elements such as retraining, interval running, slope running, etc., or change the menu, try other movements, shorten the rest time between groups, adjust the training rhythm, and give other impacts to the body, break the adaptation.
After saying so much, we want to convey that gradual load can not only make us stronger and stronger. No matter where you are training, as long as you grasp the key principles and have such equipment assistance, it can not only be Break through your own abilities and improve your athletic performance is just around the corner.
If you are still using the same weight and the same training method and doubting why you have not made progress for a long time, you may need to re-examine whether your training is on the road of "gradual weight bearing" and "breaking adaptation"!
Last point: The human body has its limits! There is one thing that is rarely discussed about "gradual overload", which means that beginners of fitness will definitely be easier to apply this principle than advanced ones, because most advanced fitness practitioners have tried many methods, and their bodies may have almost exhausted their potential (platform period), which is not as strong as beginners' stimulation of weight bearing training.
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