https://www.flexsingh.com https://www.flexsingh.com/10-benefits-of-regular-exercise <h3> What is Progressive Overload </h3> <div data-rss-type="text"> <div> Progressive overload is a principal that involves continuously placing more demand on the musculoskeletal system in order to improve the strength, size and endurance of muscles. </div> <div> <br/> </div> <div> Whilst this covers many variables, there are 3 main ones you need to focus on. </div> <div> <br/> </div> <div> <ol> <li> <span>  INTENSITY <br/> <br/> </span> Intensity refers to how much weight you are lifting. This is usually expressed as the absolute load or as percentage of your one rep max. <br/> <br/> Increasing the amount of weight you lift every session is a form of progressive overload. <br/> <br/> <br/> </li> <li> <span> <b> VOLUME </b> <br/> <br/> Volume is simply the amount of weight lifted, or distance transversed. <br/> <br/> If you bench pressed 100kg for 3 sets of 10 reps. You'd calculate volume like this: <br/> <br/> <i> volume = weight x (reps x sets) </i> <br/> <br/> </span> </li> <li> <b> DENSITY </b> <br/> <br/> Density is simply the amount of volume you lift within a set time. So if that 100kg bench press took you 10 minutes, you would calculate it as follows: <br/> <br/> <i> 3000 / 10 = 300kg / minute </i> for density <br/> <br/> One of the ways to increase density is to complete the same exercise in less time. <br/> </li> </ol> <div> <br/> Other factors such as tempo, metabolic stress etc play a part in progressive overload, but the 3 mentioned above are the main ones to focus on. </div> <div> <br/> </div> <div> Progressive overload is crucial if you want to see improvements in muscle growth and strength. </div> <div> <br/> </div> <div> Simply put, progressive overload is the process by which you make an exercise harder the next time you train that same muscle group. </div> <div> <br/> </div> <div> For example, if you one week you managed to Bench 3 sets of 10 reps of 100kg, the following week you should aim to increase either the reps, increase the weight or increase/decrease the time in which you completed those sets. </div> </div> </div> Thu, 15 Dec 2022 11:54:53 GMT https://www.flexsingh.com/10-benefits-of-regular-exercise thumbnail main image