Progressive Overload

In order to implement progressive overload you can follow these simple steps:

Increase the weight: by gradually increasing the weight in performed excercises the body is forced to adapt and get stronger.

Increase the rep count: when an increase in weight is not possible, increasing the rep count performed each set can be a great way to challenge the muscles.

Increase amount of sets: performing more sets is also a method of increasing the totalt workout volume and thereby the total load.

Adjusting training frequency: Increasing the amount of workouts completed each week is also a way of achieving overload and forcing the body to adapt.

By gradually challenging your self by the methods explained above the body is forced to adapt in size and strength. However it’s important to mention that an adequate balance between periods of increased load and recovery in order to allow the body to adapt.

To summarize progressive overload is a central concept in stimulating gains in strength & muscle tissue by gradually increasing training load over time.