Understanding Progressive Overload to Build Muscle

For muscles to grow, it must be a reason to get bigger and stronger. If you are constantly lifting the same weight for the same amount of repetitions, the muscles do not grow, because you can use the same amount of stress to go. At the same lift as the weight, but maintain muscle growth and is still being conducted.

You need another form of stress that makes the muscle challenge. Increasing the amount of stress on your muscles, the muscle is surprised and will have no choice but to become stronger. You should be ready for the next time the same amount of stress.

Muscle in the body's natural response to challenging exercises. Excess of the amount of stress that are experienced, forces the muscle to grow. You always pay more attention to your body adapts to your muscles grow. In other words, we need the number of iterations or amount of weight to our muscle tension.

Now let the principle of progressive overload to take and relate to you and weightlifting. Motion is an example of a dumbbell press arm.

To the 11 repeats of the first set of weight shoulder press, 8 of the second series, and 5 of the third set of 50 kg carry out. If you keep doing the same reps with the same amount of weight and force the muscles to turn these numbers do not build muscle. Although a very long time to get your muscles bigger and stronger. Your muscles have a deal with stress and may not be greater. No need to grow. But if you push your body to do 12 repetitions in the first set, causing the shoulder muscles than what you normally do. Just to give rise to muscle growth. Increase the weight 55 will also cause the muscles bigger and stronger. This is a second portion of the emphasis on the muscle.

We always try to overcome last year! After returning to our example above with the dumbbell shoulder press, if you have more reps or weight of the previous meeting, which applied the principle of progressive overload. You're as strong as you do 12 reps with the first set, 9 in the second and six in the third. This small improvement is exactly what your body needs to tell you that your muscles stronger. If the range of 8-12 repetitions, weight gain after passage through 12 iterations in the first series. Continue your way back to work to 12 repetitions with a weight was 12 and again, it's time to take the weight again. Ga by the weight or reps to get, and force your muscles to grow.