Progressive Overload On Your Training To Win Muscle Mass.

To mount a specific workout routine to gain muscle mass, there are two principles that should be applied.

1- Periodization
2- Progressive Overload

If you've been training for some time and often research on this subject, probably heard about these terms. However, very few people understand what they really mean and how to apply them in a specific situation aiming muscle growth.

÷ PROGRESSIVE OVERLOAD ON YOUR TRAINING TO WIN MUSCLE MASS.

The idea of ​​progressive overload is very simple. In order to stimulate the muscle growth process, you must give a reason for your body to adapt, fortify and grow in every workout you do. Thus, the overload happens when you hinders your workout.

Think me, do you think that your muscles will grow if your workout is light? Of course not! If the workout is light is a sign that your muscles are already accustomed to the job you are doing. Therefore, you should hinder this work, so that the muscles have to evolve to support it.

Unlike what many think, progressive overload is not only to put more weight in the exercises. There are several other ways to hinder a workout, how to increase the sets, reps, decrease the rest time, slow down movement performance, increase range of motion, etc...


The important thing is always to increase muscle stress in some way, that is, today you must train harder than trained last week!

÷ PERIODIZATION IN YOUR TRAINING TO WIN MUSCLE MASS.

The timeline can be defined as a system for the adequacy of their training that divides a predetermined period of time with training cycles specific to the evolution of different aspects of your body.

It was not very clear, is not it? Then we go to an example.


Flip Suppose you want to build a workout to gain muscle mass in 2012. In the first two weeks, you can start with a resistance training. In the next 10 weeks, you start a routine for hypertrophy. 10 In the coming weeks, you keep your hypertrophy training, but adds strength and explosion elements. In the next two weeks, you focus on a train of maximum strength and explosiveness. And so on ...

The idea is to define a period of time and divide it into several progressive routines training. You should go hindering his training as time goes by. So we can say that periodization is also a kind of progressive overload, but a little different from the others.

Of course there are many other elements that must be studied to develop a focused training on muscle mass gains, as the choice of exercises, training duration, rest time between repetitions, etc. However, you must build the whole basis of your workout from these two principles, progressive overload and periodization. Do not worry about these elements is the same as playing good amounts of muscle mass down the drain.

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