PROGRESSIVE OVERLOAD AND GAINS PART 2

Leena Doshi

 | 1 minute to read
Exercise Science
PROGRESSIVE OVERLOAD AND GAINS (PART 2)

In PART 1 we learned about what is progressive overload; now let's see how to apply that in our training programs. THERE ARE 2 IMP VARIABLES 1. TRAINING INTENSITY: It determines type of adaptation or training effect .Training intensity is further broken down into 2 components I) TRAINING LOAD- Weights II) INTENSITY EFFORT- Level of effort person exerts during exercise TRAINING VOLUME- Amount of work done in one training session per muscle group. When it comes to progressive overload training will consider of 3 variables: • Reps • Sets • Load Strategies to apply over load: 1. Single progression: here we manipulate any one variable either sets, reps or load but mainly load is manipulated. 2. Double progression: this is done by adding weights. It takes account of both progressions of load and repetition which not only allows us to get magnitude of tension by adding weights but also increases duration of tension by adding reps. This works well on compound lifts. 3. Triple progression: here we manipulate 3 variables. Reps, set, and load .so you first add reps then sets then weights. This progression works well for smaller muscle group.eg side raise, bicep curl
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