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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