Real Growth HQ

🌱 we’re here to help with the 🗺 🌱

🌱 What do you know about Progressive Overload?🌱

A common principle that I stress to my clients is education around & emphasis of progressive overload while training.
If you are looking to improve your body composition, strength, or performance, progressive overload must be a cornerstone of your training.

In my experience, unless you’ve had or have a coach or have been an advocate for educating yourself around the ins and outs of optimal training, it’s likely you may be in the dark on progressive overload.

Now you may ask, what does progressive overload mean in reference to my training?

It’s pretty simple actually

1️⃣Increase the reps, not the weight - push your reps to the top end of your rep range or even past it & work on becoming a master in the movement. perform exceptional technique and the most optimal range of motion your body is capable of

2️⃣Increase the weight, not the reps - once you master the movement, go ahead and increase the weight, but pull your reps back down to the low end of the rep range (8-10 OR 10-12)

3️⃣Play with your tempo: slow down - add an extra second or two to how long it takes you to stretch your muscles

Two examples: when you’re lowering the weight in a chest press or when you’re letting the weight pull you forwards on a cable row

Add pauses - I like to add pauses during contractions when I’m working on a pulling exercises, and at my most stretched position during pressing exercises

🌱 this is one piece of the puzzle 🧩 if your still unsure link in the bio or DM 📲📩 with any questions