{"id":11315,"date":"2016-07-01T13:05:12","date_gmt":"2016-07-01T13:05:12","guid":{"rendered":"http:\/\/localhost\/hk-blog\/progressive-overload-the-best-bodybuilding-technique-bid-4648\/"},"modified":"2026-01-28T13:04:40","modified_gmt":"2026-01-28T07:34:40","slug":"progressive-overload-the-best-bodybuilding-technique-bid-4648","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/progressive-overload-the-best-bodybuilding-technique\/bid-4648\/","title":{"rendered":"Progressive Overload – The Best Bodybuilding Technique?"},"content":{"rendered":"

Progressive overload is a term given to a concept which allows you to push your body to achieve greater limits, thus increasing the stress on your body. Resistance training by it\u2019s fundamental nature is such that the higher the stress that is applied, the higher the response rate from your body which furthermore means the higher the muscle gains.<\/p>\n

How many times have you seen a person come in the gym and then do one of two things. Either\u00a0 they will exercise for 15-20 minutes and socialize for an hour or they will come in for the same time, do the same exercises, with the same weights for the same reps. Undoubtedly then these individuals will sadly stay the same i.e. have the same physique throughout the year.<\/p>\n

However there is a third kind of person. Who are there to maintain the physique that they have developed, while peeling off little bits of body fat but it doesn\u2019t take 3-4 hours in the gym to achieve this. These are the people who work hard with the right mindset for a gym goer but do not have sound nutrition and are majorly lacking in their diet.<\/p>\n

So what is progressive overload? It\u2019s simply increasing the amount of resistance on your body forcing it go grow and the best thing is that it doesn\u2019t just apply to training. It\u2019s the same for cardio exercises<\/span><\/a><\/u> and even nutrition.<\/p>\n

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Image Source: www.kingofthegym.com<\/em><\/p>\n

Progressive Overload can be achieved in multiple ways. Before we give you multiple examples of how this can be achieved, let\u2019s understand some basic concepts. A 1RM or a 1 rep-max is quite literally, a particular weight that you can lift for 1 rep. Now let\u2019s imagine you are doing a particular exercise, namely everyone’s favorite exercises for biceps<\/u><\/span><\/a>, the standing curl. If you are performing this exercise with 10kg for 1 rep, then your 1RM for biceps is 10kg.<\/p>\n

Knowing this, lets just say you are doing the same exercise with 5kg for 10 reps and 3 sets. Your biceps will develop but eventually after a while, they will hit a plateau. What this means is that your biceps will now not develop anymore if you continue with 5kg for 10 reps and 3 sets. What you need to do is to shock the bicep by putting a even bigger stimulus on it!<\/p>\n

Here are just some of the ways you can achieve progressive overload training:<\/strong><\/h2>\n