The Principle You Must Know to Grow

Among the best ways to build muscle and strength is a principle I like to call “The Dawn of Fitness.” Progressive Overload Training dates back a millennium, where Milo of Croton became famous for developing a concept we known today as Milo’s Progressive Overload Training Principle.

You need to push your body and it’s muscles as far and as often as possible. – D’Vaughn Bell

What is Progressive Overload Training?

Basically, in order for you to become stronger and for your muscles to grow you must apply more “pressure”. Pressure can be the amount of weight, number of sets, reps, how long you hold each rep, how long of a break you take between reps, sets or even workouts.

Progressive overload training is similar to over-training but without the side-effects of injuries.


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Overload 101: Progressive Strength

Tired of lifting weights and not see significant gains? Maybe you’re working out more than the average person but not experiencing those “double-take” results?

Overloading Gains

Progressive overload training applies to every aspect of fitness. Everyone seeks to become better at something. What most people forget or don’t think about focusing on are the smaller muscle groups.

Smaller muscle groups should be trained different than major muscle groups. After you finish a set of heavy bench press, you should follow it up with light-weight chest fly’s. Upon completion of heavy squats or dead-lifts you should perform light-weight or body-weight lunges.

Studies show that full muscular development occurs at reaching rep-ranges of at least 30. So if you normally do 10 to 12 reps per set, follow up with an extra set of light-weight or body-weight exercise variants, performing at least 30 reps.. This will implement the progressive overload training technique as well as prepare your muscles for the more intense workouts to come.

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Progressive Overload Training Secret #1

Avoid reaching your plateau at all possible cost! Once you tread this territory it’s tough to beat. These workout secrets will help you prevent and bust through your plateaus by utilizing a basic progressive overload training technique.

Rewire Your Training

The downfall of over-training is losing energy, strength, muscle size, injury and a lack of interest in training. If you want to continue making gains the best tip you can implement today is to avoid over-training. Generally, bodybuilders and power-lifters over-train at least twice a week. I use them as examples because they have built incredible bodies but what many people don’t realize is that when a bodybuilder or power lifter over-trains they then proceed to take 5 days to a week off from training, allowing their muscles to fully recover.

The results?.. Stronger, leaner bodies are reached.. When you train your body past it’s limits it will adapt, so long as you give it enough time to.

What’s the first tip I should apply for Progressive Overload Training?

If you apply any progressive overloading tips, make sure you practice adequate post workout and recovery methods and give your muscle enough time to recover… It’s like the old myth that states “when you break a bone it grows back stronger.” Skeletal muscle is somewhat the same, only it responds to micro-tears that happen when you exercise.

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3 Golden Rules of Health & Fitness

Follow these three golden rules for health and fitness on your way to becoming a successful, highly motivated and healthy individual.

1. Mental Focus & Awareness

Here’s one of the most critical rules of health and fitness because it would be extremely stressful without having the ability to focus. Working out can bring on many challenges as well as successes. The success part can be gratifying but the journey toward success can have many wrong turns, dead ends or bumps (plans that don’t work out.) The development of mental focus and mental awareness will help you manage stress and avoid common distractions.

2. Importance of Nutrition

The older you get the more important nutrition is to your health and result, don’t take it lightly.

“To misunderstand the importance of nutrition is like misunderstanding that a new born baby needs to be fed “healthy” formula or breast milk versus a can of diet soda. Think about that one for a second. In life we sometimes lose or let go of the delicacy we are brought up with as an infant to self-sabotaging ourselves in adulthood. Nutrition is 70-80 percent of your results… Not taking away anything from weight training but the real work starts once you step outside the gym doors.” – Mick Madden

3. Proper Preparation

It’s important to plan ahead. Give yourself time to be more productive and you increase the efficiency of your daily routines. What would it be like if a doctor had to perform surgery without instruments? Or, Can you imagine going to school without your professor being prepared to teach class? In the world of health and fitness, preparation can mean envisioning the intensity of a workout and/or meal prepping for the weak ahead.

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