Top 4 Ways to Move Out of Muscle Building Plateau

Posted on

WHAT MAKES MUSCLES GROW

Each time, you lift heavy or do a strenuous exercise you injure your muscle tissues. Your muscles grow bigger in response to the inflicted injury as it preps itself for the next assault. This brings us to the principle of Progressive Overload and its role in building bigger and stronger muscles.

WHAT IS PROGRESSIVE OVERLOAD

Progressive overload implies gradually overloading the muscles with heavier weights so that your muscles grow bigger and stronger over a period of time and you become different from that guy who looks the same week after week, month after month and year after year. Progressive Overload is the key to making adaptive and progressive changes in the body to any form of external stress.

So, if you are looking for a leaner and more muscular build you would train the body with comparatively heavier weights (heavy in comparison for your own self).

If you do 6-10 reps of a barbell curl with 10kg weight on day 1, on day 2 of your training, you should increase the weight marginally.

A successful example of Progressive Overload is

With a lower weight selection, you would make slower progress, but you will make longer and consistent progress since the body will be able to handle the stresses and adapt to them in time.

Training DaysWeight
Day 110kg
Day 212.5kg
Day 315kg
Day 48-50Squatting 100kg and more

With a lower weight selection, you would make slower progress, but you will make longer and consistent progress since the body will be able to handle the stresses and adapt to them in time.

Prev2 of 6Next

Leave a Reply

Your email address will not be published. Required fields are marked *