Progressive overload, simply stated is doing more work than you’ve done before, strategically over time.
It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction.
Here are a few ways to apply an overload to your current routine…
🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out)
🔹Adding more reps
🔹Adding more sets
👉🏻The 3 above are ways of increasing overall VOLUME
🔹Changing the velocity of the movement either concentric, eccentrically, or both
🔹Increasing time under tension (aka more work per rep)
🔹Decreasing rest time within the workout (more work per unit time), or rest time between workouts
🔹Incorporating new or novel movements - more of an effect on the neuromuscular system. This can also include working through movement progressions of similar movement patterns.
🔹Impact and plyometric training - increasing contact points, speed of the movement, height of the jump or landing.
Consider trying adding 1 or 2 of these strategies to your current routine if you're in a rut, hit a plateau, or need to spice things up in order to refocus.
