No weight, no worries: progressive overload, technique + why it's relevant to your goals

Progressive overload definition, techniques and why it’s relevant to your goals.

Progressive overload is a process in which you gradually increase the level of stress placed on your body during training. This is achieved by a gradual increase in the volume lifted, training intensity, frequency that you train or the time you spend training.

Why is this relevant to your training?
For most of you, one of your goals will likely be to increase or to maintain your physical strength and/or your muscle mass. In order to achieve an increase in strength, muscles need to be placed under stress in order to trigger your body’s natural adaptive response to the new demands. This same adaptive response stimulates muscular hypertrophy which is the increase in muscle size which is also commonly referred to as “toning”.

So how do we achieve this level of stress required when we’re in a situation like our current Covid-Isolation, with limited access to weights or ability to increase the resistance?

1. Volume: Doing more reps with the same weight
For example, if you did 10 reps with 10kg for 3 sets, the total volume lifted is 300kg; in your next workout if you did 12 reps with that same 10kg load for 3 sets, the total volume you lifted is 360kg. This is progressive overload using an increase in volume. Obviously this may not work as the only technique you employ if the weight you have access to is too low to actually challenge you, there’s only so many extra reps/sets you can add unless you’re happy doing 5hr sessions (no thanks). This is where additional techniques come in to achieve the muscular stress we’re chasing.

2. Frequency: Lifting the same weight more often
Instead of training that movement once per week, you could instead train in two or three times per week (pending adequate recovery time).

3. Time: Completing more work in less
The way this is generally done is by decreasing rest periods, using supersets & tri-sets etc. Essentially, increasing the density of exercises/reps you pack into your designated training time can create progressive overload. When training in a gym environment if maximum strength is your goal, this is not the best technique to use as less rest periods and therefore more fatigue can interfere with how much you could lift on your next set however, in our current situation and for all other goals, this muscle-building & aerobic improving technique is suitable for progressive overload.

4. Intensity
This is a technique used when NOT increasing the weight lifted. Something we often see in our industry is ego-lifting which results in fake progression. If you compromised your form in order to lift heavier, it doesn’t count. All it does is decrease tension on the muscle you’re actually trying to target and increases your risk of injury.

When any AR Coach references intensity or intensification, we are referring to this method of progressive overload. Variables we play with when increasing the intensity of an exercise are paused reps, tempo adjustments (increasing time under tension for the muscle), partial reps and pre-fatiguing muscle groups with static/iso holds.

SO in conclusion… when you see any of these seemingly minor adjustments in your programs ie. a tempo has changed from 3110 to 3210, you’re now doing 12 reps instead of the 10 you did last week, or maybe your handstand hold is now 20sec instead of 15sec…there is a REASON, we promise

Each and every one of of members has a program that is designed FOR THEM, with a specific progressive overload plan to help them remain fit, healthy & strong throughout this period!