Hey super cool that ur watching this new video!
My name is Antonis and today Im gonna explain about progressive overload
And how you can implement this in your own training.
Let me explain shortly what progressive overload means.
It means that you
Keep making ur training a little bit harder
so that your body keeps getting a new stimulation to grow.
Because that is what we all want: to get bigger and stronger.
And well, it's not easy because you cannot
keep adding more weights each week.
And after a year you would be able to bench like 300 kilograms.
I dont know anyone who can.
There's more ways to outsmart your body.
The first one is indeed to increase the weights.
You could do that by weekly or every two weeks
adding some weights.
You dont need to do that on all exercises. My tip is to
only do that on the so called compound exercises.
So that's exercises on which you make big movements such as the squat, the bench press
rowing, deadlift.
maybe even weighted pull-ups.
On these exercises its fairly easy to keep adding more weights each week.
And more isolated exercices
you really dont need to increase the weights weekly.
Another way to implement progressive overload
is to ad a rep
to your set. so let's say ur doing a bench press
and you do this with 80 kg
And you are able to do this 3 times 8.
than next week you try to
do it 2 x 8 and 1 x 9. and the week after you try to
do it 1 x 8 and 2 x 9. just as long until
you can do it 3 x 12
and THAN you increase the weight.
whats important is to keep stimulating your body with new impulses.
So that you ask just that bit more of your body
than you did last time.
this is how I do it myself on the compound exercises.
So each week I try to ad 1 or 2 reps.
untill I can do 3 or 4 sets
of 12 and than I will start to increase the weight.
And with this I keep stimulating
my body just a little more every time.
Another way is to
ad a set to your workout.
again not on all exercises but
more on the compound exercises. So lets say you normally would do three sets of 10
than you now try to do 4 sets of 10
and you dont do this for all exercises
because that would make it too challenging
this way you would ask too much more of your body as apposed to your last training.
but lets say your workout has 8
exercises, than you implement this with 1, 2 or 3
exercises and that way
at the end of the road you asked a whole lot more of yourself
than the past week. another way to implement progressive overload
is to decrease the resting time between your sets and exercises.
So lets say you would normally wait 2 minutes between your sets.
Than you try to decrease this to 1 minute.
this way you ask more effort in a shorter period of time
and this way you still implement progressive overload.
There's a whole lot of other ways to do this
and make your workout more challenging. A way that I
use for my clients a lot is the usage of micro cycles
and meso cycles. And what this means is that you
divide your workout over three or four weeks
so that in week 1, for example
you do an exercise with 10 KG on 8 reps.
In week 2 you do 10 KG with 10 reps
And in week 3 you do 10 KG with 12 reps.
so this way you increase pretty fast. and in week 4
you increase the weight, for example to 12 KG. but now again with
8 reps.
and so on. so if you repeat this process three or four times
you have 1 meso cycle.
and this way you build up a solid
workout. this works
for most people very well.
However; if you are more advanced in the gym, so lets say youve been training for 2
or 3 or 4 years or more
you cant keep increasing the weights.
your body becomes stronger so you will be able to crush higher weights.
and if you are doing a shoulder press with 40 kg one day
than for sure you wont be able to do this with 45 kg a week later.
so if you are more advanced in the gym
you will have to implement other ways of progressive overload
in your workout.
that was it for today. as an example I used my leg day
to show you how I train myself. I am currently
on a five day split, including a
leg day, upper body, push, pull and another
leg day. so this way I train all body parts
twice per week. All muscles are hit twice per week.
And this is really the best way to keep growing.
I am also bulking so I am eating around 3200 kcal
per day which is a lot.
Next week I will show you a full day of eating.
So I hope you will be watching that as well. For now I want to
thank you for watching. If you liked this video give it a thumbs up
And I will check you in the next one. Bye!
Oh ya, and dont forget to subscribe!

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