Want to build muscle mass and strength with weight training? Then, in addition to proper nutrition and adequate rest, essential to train properly. Every few weeks exchanging training is not the right method. Of course, you will have muscle soreness when doing new exercises. However, muscle pain is not an end in itself says little about your progress. To build strength and muscle mass is something else much more important: progressive overload.
What is progressive overload?
Progressive overload simply put means that you make a practice increasingly difficult over time. The ‘load’ (the seriousness of the exercise) becomes heavier as you do the exercise longer ( ‘progressive’). This way your body always mandatory to adapt to the harsher conditions. If you do this over a longer period? Then take your strength and muscle mass.
Example of power without progressive overload
You do in week one with bench-pressing three sets of eight reps with 70 kilos. You rest between sets you stop two minutes. In week two you do this exercise in the same way. That goes for week three, week four, week five, and so on. Week after week, you do the same. This means that there is no progressive overload. Do you train this way? Then you will, perhaps in the first few weeks, not stronger. Your body is completely used to the exercise and is not forced to make progress.
|Week||Weight||Set 1||Set 2||Set 3|
|Week one||80 kilos||10 repetitions||9 reps||9 reps|
|Week two||85 kilos||8 reps||7 repeats||6 reps|
|Week three||85 kilos||9 reps||8 reps||7 repeats|
|Week four||85 kilos||10 repetitions||8 reps||8 reps|
|Week five||90 kilos||8 reps||7 repeats||7 repeats|