There are many different programs and methods of training out there that promise muscle growth. To continually make gains in muscle size, strength and endurance you must continually lift more and make your muscles work harder than they are used to. If you don’t, your muscles will not become any stronger or bigger than they currently are. One of the most effective ways to stimulate muscle hypertrophy is through Progressive Tension Overload
5 Ways To Create Progressive Overload
1. Increase Resistance
Progressively increase the weight you lift, as you become stronger the weight will become easier. Be sure to increase the resistance when you are able to perform more than your target reps.
2. Increase Sets
Increase the number of sets you perform for a given exercise. For example, if you normally do two or three sets of your set amount of reps increase to four to six sets for up to eight weeks to really fatigue the muscle.
3. Increase Repetitions
Increase the number of repetitions you perform and push yourself to do one or two more reps on each set. If you are able to get the extra reps completely by yourself and it is higher than your target rep range then you know it’s time to increase the resistance and use the help of a spotter if necessary.
4. Increase Frequency
The common approach to a body building style-training program is to train a muscle or muscle group once a week while cycling in a rest day. This method may not be effective to make continual gains for someone who recovers quickly. It’s important to listen to your body to make sure that the muscles have had enough time to recuperate between training sessions before increasing frequency although every once in a while train muscles before they are fully recovered in order to shock them and keep them guessing can help stimulate hypotrophy.
5. Decrease Rest Time
Decreasing the rest time between consecutive sets will force your body to adapt metabolically by removing toxins and other byproducts of anaerobic exercise faster. Over time you will be able to lift more in less time.
The principle of overload is that a greater than normal stress or load on the body is required for training adaptation to take place. Once the body has adapted to the first stimulus a different stimulus is required to achieve progressive growth in power, endurance, strength or muscle mass. If you remove or decrease your exercise intensity a decrease in that particular component of fitness will result.