Progressive overload..
Is your training conducive to your goals?
Progressive overload is a critical determinant of an effective training program, but what does it actually mean?
Put simply, progressive overload is the way in which we can continue to drive adaptation from training. There are a variety of ways we can achieve this!
One of the main drivers of muscle growth is mechanical tension - meaning that the bulk of your training should be overloaded mechanically i.e. increases in load. There are also other factors that have an effect on muscle growth, such as:
Metabolic stress
Metabolic damage
So how can you ensure your training is progressive in nature & ticks all the boxes? You need to have a training model that focuses heavily on increases in load but can also be progressed in the following manner..
Increased load
Increased sets
Increased reps
Any combination of the above 3 factors
Increased TUT (time under tension)
Increased inter-muscular & intramuscular coordination (getting better at particular movements or exercises)
Advanced overload methods..
Straight sets
Back down sets
Drop sets
Rest pause sets
Myo reps
Agonist paired sets
Antagonist paired sets
Tri-sets
Giant sets
Extended eccentrics
Pre-exhaust supersets
Post-exhaust supersets
Occlusion/BFR training
Partials
1 & 1/4 reps
Isometrics
Loaded stretches
Pauses
You need to make sure you are employing sound training practices that are overloading in nature to ensure you get the most out of your training for OPTIMAL results.