• Giselle

Progressive Overload - The Key to Building muscle

Have you ever spent time in the gym trying to build muscle but nothing really happened? Many people go to the gym and do the same things daily in hopes of gaining strength. Which is an awesome goal to have in mind! The tricky part is making it happen. Well here's the secret to building muscle, which will in turn help you burn fat!


Progressive Overload.


The principle of Progressive Overload states,



In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.

Basically what that means is if you lift the same weights, for the same number of reps, the same way day after day… nothing will really happen. Same goes with running, or cycling, etc. If you're running the same pace, doing the same number of reps, lifting the same weight, cycling at the same rate, you will most likely maintain your current state.


AND that is progressive overload. The key to improving your strength, stamina, speed etc.d ps, increasing your speed, your time, your incline, adding sprints, or just doing something that increases the demands that your body needs to meet. Then your body will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks.

Which means more muscle, faster pace, more strength, less fat, better performance, basically goals your most likely trying to achieve.


Here's an example of what progressive Overload might look like in a training program:



By increasing the demands, tension, or work you place on your body, it will have to adapt and meet those demands. It might take time to slowly increase and build up the strength, speed etc. for your body to adapt, but by continuing to increase time under tension, volume, or the stress placed on your body, it will listen and work harder, grow more muscle etc.


Basically, you tell your body, "Hey, the work you're having to do has increased, so you better compensate and build more muscle!"


AND that is progressive overload. The key to improving your strength, stamina, speed and reaching goals!

Something I use to help me with keeping track of my workouts and applying progressive overload is a fitness notebook.



I love this tracker for planning my workouts, tracking my progress, meal planning and many other things! It even has goal setting and motivational quotes. It's small enough to throw into my gym bag or purse and carry with me at the gym. I love it so much I'm giving one away! Head over to my Instagram account to enter to win!



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