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Progressive Overload - Get Fitter, Stronger and Build Muscle

Regardless of what work out you do or what type of training you do, they all involve progressive overload.


In theory it is very simple and straight forward. However, there are a lot of people who go to the gym and keep doing the same thing over and over again and wonder why they don’t get anywhere.


This is because your body wants/needs to be challenged.


When you first start something new, it’s challenging. Then after a while, it starts to get easier. This is because your body is adapting to what you are throwing at it.


What is Progressive Overload?

It is simply increasing the weight, volume, frequency, intensity and time spent training. Basically anything, even the smallest amount that ups or improves what you are doing each time you do any work out.


So this can be running further than normal, doing extra reps, extra set, and shorter rest period. Anything that pushes you to go to the next level is progressive overload. Subject your body to more than you did before.


Now these don’t have to be big jumps. In fact I would encourage you not to do anything too drastic. It’s all about small steps. Those extra few reps or extra set all add up in taking you to the next level and progressing.


Your body likes to be in a state of something called Homeostasis.


Simply put, this is your body’s ability to maintain a stable internal state.


So when your body temperature is good, immune system working well and everything else that happens inside your body without thinking about it that keeps your body running like a well oiled machine, this is homeostasis.


Your body maintains this stability only if it is capable of modifying itself with the external stimuli and adjusting to the stimulation. The reason it is stable is because it can change and be modified. That slight instability is the necessary condition for the true stability of the organism.


So this stimuli and stress that we put our bodies through, impacts our homeostasis and is what causes us to improve and adapt.