![]() Increasing the difficulty of the exercise.There are several methods to create an overload in resistance training such as: It is necessary to point out that there are a variety of ways of creating overload and the adaptation that is caused by each method differs. ![]() To create overload for this individual, it is necessary to increase one of the program variables (frequency, weight, sets, reps, etc.) If we increase the squat weight from 40kg to 45kg, for example, this weight of 45kg will provide a new stimulus for this individual (=overload) and their body will try to adapt to the change in environment, resulting in physiological adaptation such as muscular hypertrophy and increases in muscular strength and power, etc. For this individual, 3 sets x 5 reps of 40kg squats three times per week is a stimulus their body receives on a regular basis if they continue with this exact same routine, overload will never be applied to their body and they cannot expect any further training adaptation. Let’s take a person performing 3 sets x 5 reps of 40kg squats three times per week. The latter “principle of overload” tells you that it is necessary to stimulate the body with a stimulus (=overload) which exceeds the stimulus the body receives on a regular basis (and to which it is accustomed) in order to make the body adapt for your intended purpose (such as muscular hypertrophy, increasing muscular strength and power, etc.) First, the term ‘principle of progressive overload’ can be divided into the “principle of overload” and the “principle of progression” which can be considered separately. In this article, I would like to explain this ‘principle of progressive overload’. On the other hand, if you ignore the ‘ principle of progressive overload‘ and decide to engage in flashy-looking training in pursuit of the latest craze, you are not as likely to achieve the desired effect. Once you have made the decision to follow this ‘ principle of progressive overload‘, your chances of making bad decisions when setting program variables such as exercises and the number of sets and reps are far lower. There are various aims of performing resistance training such as muscular hypertrophy, increasing muscular strength and power, and reducing the risk of injury, etc. Whatever the aim, there are several “principles of training” that should be adhered to in order to perform resistance training effectively and efficiently.
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