Focus on progressive overload in your training from "summary" of Beyond Bigger Leaner Stronger by Michael Patrick Matthews
To get bigger, leaner, and stronger, you need to focus on progressive overload in your training. This means gradually increasing the stress you put on your muscles over time. Without this principle, your body will have no reason to adapt and grow. Progressive overload is the key to making gains in muscle size and strength. One way to apply progressive overload is by adding weight to the bar when you can perform the desired number of reps with good form. For example, if you can easily do 10 reps with a certain weight, it's time to increase the weight. This extra stress will force your muscles to adapt and grow stronger. Another way to implement progressive overload is by increasing the number of sets or reps you perform for a given exercise. If you've been doing three sets of squats, try adding a fourth set or increasing the number of reps in each set. This will provide a new stimulus for your muscles to respond to. Progressive overload is not limited to just increasing weight, sets, or reps. You can also vary the tempo of your lifts to provide a different type of stress on your muscles. For example, slowing down the eccentric (lowering) portion of a lift can increase time under tension and promote muscle growth. It's important to track your progress in the gym to ensure you are applying progressive overload effectively. Keep a workout journal or use a fitness app to record the weights, sets, reps, and tempos you are using for each exercise. This will help you see if you are making progress and if adjustments need to be made.- Progressive overload is the foundation of muscle growth and strength gains. By consistently challenging your muscles with increased weight, sets, reps, or tempo, you will see improvements in your physique and performance. Stay focused on implementing progressive overload in your training to reach your fitness goals.
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