Progressive Overload Is The Key To Building Muscle
There are many factors involved in building muscle, but in the long run the only thing that really matters is progressive overload. It’s known that proper nutrition and a good weight training program are important aspects of building muscle, but unless you progressively overload your muscles they will not grow bigger. The more quickly that you make progressive overload happen when going through a muscle building program the more muscle mass you’ll gain.
Progressive overload is a fundamental muscle building rule that everyone must adhere to in order to make gains from weight training. If you started training with a certain weight and work volume that overloaded the muscles for strength gains, over time your muscles will adapt which will require you to increase the workload.
Doing the same thing that you have done in a previous workouts will do absolutely nothing to help you build lean muscle. If you keep doing the same thing in each workout, you may simply maintain your muscles and strength levels. The only thing that will make a muscle grow bigger is when it gets a high level of stress in a workout that it is not accustomed to. But when it faces that exact same stress again the next time, it will be prepared for it and will not adapt again.
There are many ways to overload a muscle. The most obvious way is simply adding weight on the bar. But it doesn’t always need to be more weights. It can be more total repetitions, more sets, decreased recovery time between sets or slowing rep speed.
It’s important to make at least one improvement in one of those areas at every workout session to help make progress overload happen. But the more volume you can lift in each workout, the bigger the muscle will get.
Constantly adding more weight or more reps at every workout session is a good way to achieve progressive overload. But you should avoid choosing weights that are too heavy for you. This can lead to injury and setbacks. A good rule of thumb is to add 5 pounds more to the bar at every workout. You may at times be able to add more or add less, or sometimes you may not be able to increase the weight at all. But you must try to make progress in some form at every single workout.
In essence, your weight training program should target the muscles you want to grow, should be relatively intense, and should provide a means of progression at every workout session. All those other factors like good nutrition and training program are important parts of the formula, but if you don’t make progressive overload happen they will be worthless. Building muscle greatly relies on progressive overload.