How to Progressive Overload at Home with Little to No Equipment
Try out these progressive overload tips
3 Ways to Progressive Overload
1- Add more reps
Set a rep goal and make sure you hit it each time
2- Add Weight
Choose a weight you feel most comfortable with and complete your reps holding the weight
3- Time Under Tension/Range of Motion
Time under tension- complete the rep at a slower pace, placing more tension on the target area
Range of motion- utilize equipment that allows you to get deeper into your movement such as boxes or plates
Benefits of Progressive Overloading
When you continually place a larger demand on your body, your muscles learn how to adapt to those demands and can better respond the next time that demand is placed. This must be continual in order to see improvement, though. Otherwise, if you take too many breaks, your body will almost “forget” the work you had put it through and you will not be able to progress as quickly. Progressive overload helps you to gain strength, build muscle, experience results quicker, and maintain an interesting workout routine.
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