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.

D'Vaughn Bell

Personal trainer, fitness & nutritional expert, health enthusiast, author, humanitarian, former actor & model, CEO & Founder of Body By Bell.