MAXIMIZE YOUR FITNESS RESULTS WITH PROGRESSIVE OVERLOAD

  Countless hours in the gym but little results? Unfortunately this is a common issue that many of us have faced or are currently going through. We get stuck on a certain workout routine that maybe has given results in the past, so we stick with this program because it is comfortable and easy to perform. The problem with doing the same routine is that the body will soon start to adapt to this training stimulus leading to a less challenged workout and just like your training program your physique will stay the same.

To avoid this plateau it is crucial to incorporate progressive overload in your program. Progressive overload is the systematic increase in training frequency, volume, and intensity in various combinations.(NSCA) Progressive overload can be beneficial for all types of fitness programs. For example, if your cardio workout consist of working on a treadmill, you may want to add sprint intervals to challenge the heart or an incline to challenge different muscle groups. Another application is to advance your strength training program by doing supersets for one training session and the push and pull method for the next session. The idea behind progressive overload is to push the body beyond its normal training demands by constantly confusing and challenging the muscles.

Small steps leads to BIG results! Changing or increasing intensity of an exercise program too soon can result into negative effects. You can't go from a bench 1RM of 250 to 350 in two weeks, that's just asking for injury.  The progressive overload concept should be based on one's current training status, for instance, a novice should not consider a program change until he or she has established solid base of training(2-3 months). Once the body has adapted to a program then one may consider modifying their program to fit their current fitness goals. 


Jason Whalen




Reference

Baechle TR, Earle RW. (Eds). (2000). Essentials of strength training and conditioning.Champaign, IL: Human Kinetics.