So, you’ve just kicked off a new training program with a coach, and you’re already bored with doing the same workouts. It’s been three weeks, and you’re itching for a new program. Sound familiar?
Here’s the scoop: if you’ve been used to flying solo at the gym or doing those group fitness classes, you might be missing out on a little thing called progressive overload. This is the magic ingredient that helps you build muscle and get those toned arms (yes, that’s the “toning up” 😉) you’re after.
So, what is progressive overload?
Progressive overload is like the secret sauce of muscle building. It’s all about gradually increasing the stress on your muscles so they’re pushed to adapt and grow stronger. If you don’t keep upping the ante, your muscles will stay as they are – and that’s not what we’re aiming for!
Here’s what it looks like in action:
Instead of sticking with the same 3-5 day training program for weeks on end, you want to focus on:
1️⃣ Nailing your technique and range of motion: This is super important, especially if you’re a beginner or intermediate lifter. Trust me, it’s worth the effort!
2️⃣ Increasing the resistance: Add a little more weight over time. Your muscles love a good challenge!
3️⃣ Increasing time under tension: Slow it down and feel the burn. Your muscles will thank you!
4️⃣ Increasing reps: Push yourself a bit further each session.
5️⃣ Increasing sets: More sets mean more work for your muscles to adapt to.
By tracking your sessions and sticking with a structured program, you ensure you’re making progress without pushing your body too hard. Yep, you read that right!
Focusing on these improvements will keep you motivated, even when your aesthetic progress feels like a bit of a rollercoaster (spoiler: it usually does!).
Understanding the why behind your training makes the process way more enjoyable. So, if this post gave you a little clarity, drop a comment below and let me know 🙏🏼
Ready to dive into progressive overload?
Whether you’re a newbie or a seasoned pro, there’s a training program out there for you. Check out our different program options and start making the most of your gym time or home workouts 🚀
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