The progressive overload principle is one of the most important training principles to understand. It is with a good understanding and execution of this principle that you will be able to pack on a lot of mass. Today I am going to explain my understanding of the progressive overload principle and how to properly execute it for maximum results.

Increase the Stress on the Muscle

Progressive overload involves gradually increasing the stress on the muscle. This can be done in many different ways. In its simplest form, you could simply add more weight each time you complete an exercise. This causes an increase in the stress on the muscle. Another way to do this same thing is to increase the sets or repetitions. All three approaches will cause additional stress on the muscle which will help your muscles grow.

Challenge Your Muscles to Stimulate Hypertrophy

By increasing the weight, repetitions or sets at each workout you will find that your muscles will begin to show an increase in size. They are forced to adapt to the stress you are putting them under.

Periodization Goes Hand in Hand

Periodization goes hand in hand with progressive overload. In fact, the chance are that if you are using progressive overload you are also using periodization. This is where you organize your training into periods of time. With a bodybuilder, this can be extremely important. The chances are that when you are on a very low carb diet for a period of months, lifting extremely heavy weights is going to be difficult. If you took the time to periodize your training to match your nutrition plan at the time you will see incredible results.

Use a Training Log

You won’t see much success with progressive overload if you do not utilize a training log. The training log contains every workout you’ve completed and the exercises you used along with how many repetitions and sets you completed. By referring to a training log you will be able to program your workouts correctly based upon past performance.

So tell me in the comments if you use a training log when you train. I want to hear the approach you use in the gym.

Related Posts:

• The Elements of Training: Progression
• The Role of Time Under Tension
• The Showdown: Good Form vs. Heavy Weight
• Elements of Training: Intensity
• Elements of Training: Volume

Time under tension is yet another intensity technique that you should be working with in your training. It is a simple technique that is easy to vary, but brings about great results. In fact, there are certain muscle groups (the back for instance) that greatly benefit from this type of training.

The idea is that the longer the muscle is under the tension the more you break down the muscle fibers. Since muscle growth comes from breaking down the muscle fibers and then allowing them to repair themselves, this is a good thing. But how do you accomplish this?

As my loyal readers will no doubt be aware, I am a huge proponent of High Intensity Training for weight lifting. One of the biggest variables in this type of training is time under tension. The tempo of the lifts is very important. if you want to be humbled, try lifting with a 3-0-3 tempo. Basically that’s a steady paced lift where the concentric and eccentric portions of the lift are done in 3 seconds time. You will find out very fast how difficult this can be.

The back (as mentioned previously) benefits greatly from this type of training. By doing a row (for instance) smoothly and then squeezing the back muscles and holding for a count of 3, you are stimulating massive growth in your back. The same thing can be done with a lat pull down. Simply bring the weight stack down slowly, hold it for a count of 3, then raise it back to full stretched position. Again, you will stimulate your lats more than anything you can imagine.

Tomorrow is a chest day for me. I am planning to use the time under tension technique on a finishing movement for the workout. I will grab some dumbbells that are half of what I can handle for 10 reps. I will then do incline presses with those dumbbells, but I will slip in the time under tension principle as follows. At the top of the movement I will hold for a count of ten while squeezing the chest muscles tightly. At the bottom of the movement I will hold the stretch for a count of 10. I will aim for 10 reps using this method. I can’t wait to see what the pump will feel like.

If you want to change things up, try the time under tension principle in your next workout. Give it a try and let me know via the comments what you think. I have a feeling you will be truly surprised.

Related Posts:

• Y3T Training System: Looking Back
• How to Take Intensity to a New Level
• How to Use One Arm and Increase Intensity
• Progressive Overload Principle to the Max
• The Mind Muscle Connection

Have you ever considered how important your environment is to your training? When I use the word “environment” I am not really talking about clean air, etc., i am talking about where you train and who you surround yourself with. These are things that most people fail to consider when attacking a training plan, but they have a large effect on your outcome. Have you considered any of the following?

Your Gym

About 8 months ago, I joined a new gym—Metroflex Long Beach. Before joining there I was a member of a large corporate gym, 24 Hour Fitness. Honestly, I’ve made more progress in 8 months than I had in the previous 5 years as a member of the corporate gym.  The environment at Metroflex just inspires you to train harder and to get the job done. The owners know you and your story. They hold you accountable for getting great results. You want to work harder because everyone around you is training to their fullest abilities.

The gym you belong to makes a difference and not just due to the equipment that is available. Your gym is a big tool in your toolkit and it will motivate you on its own.

Those You Surround Yourself With

People come in many shapes, sizes and types. You want to surround yourself with people who support your goals. I workout early in the morning and am lucky enough to train at the same time as Brian Banks and Freddie Parish. These two guys have been so supportive of me. I, of course, return the favor. We push each other to new heights. That’s what you want when you train—people who are going to push you and hard.

My family, while I did not choose them, also push me hard. I don’t want to let them down, so I work even harder. They cheer me on in their own way. Sometimes they make fun of me posing in front of the mirror, but even that is showing support.

My friends all cheer me on as well. If they didn’t, I don’t think I could be friends with them any longer.

My trainer is another huge supporter. He calls me regularly to check up on my progress. He is vested in the process.

We have to make the right choices about who is in our corner and who is not in order to make massive changes.

The Thoughts in Your Head

This one is huge. Your mental attitude is either going to give you an edge or take you down. You have to be sure that you are always thinking positive thoughts about your program. Never tell yourself something is impossible or too hard. Always give yourself the positive vibe.

So tell me what things you might need to change in your environment to improve your training.

Related Posts:

• The Training Mindset
• Mission Accountability Update: Week 5
• Plan Your Training Success
• Mission Accountability
• Intensify