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The Importance Of Progressive Overloading For Muscle Growth

When it comes to muscle building, the number of articles and videos we watch online can be confusing and overwhelming at times.


In order to grow your muscles, you will need a proper training program, adequate nutrition, and a commitment to the ongoing process!


In this article, I will share with you on how you can maximise your muscle gains by improving on your current training program to see those gains.


The Basis of Muscle Building


As most people know, to build muscles, you need to lift weights and consume sufficient protein.

As you weight train, your muscles will go through a phase called the “adaptive response”. This means that your muscular strength will increase in handling metabolites for better endurance.

Of course, lifting weights on its own is not sufficient to build muscles. You need building blocks called the “amino acids” which you get by consuming protein.

To put it simply: when you weight train, you’re telling your muscles that they need to grow. And when you’re consuming protein, you’re giving your muscles the building blocks to grow.


How Can I Maximise My Muscle Gains?


You need sufficient stimulus in order for your muscles to grow. This means that you can’t be lifting the exact same weight you’re lifting 6 months ago.


Some other ways includes:

  • Progressive overloading

  • Consuming an adequate amount of protein / carbs

  • Drink more water!

  • Getting enough rest


Your Training Routine (Part 1)


Let me elaborate on how you can progressively overload using the variables below.


  • Volume

  • Intensity

  • Effort

  • Exercise selection

  • Training frequency

  • Rest periods

  • Exercise tempo

  • Form


Volume: The number of sets x reps

You should always aim to fall between this range depending on your fitness level per muscle group.

  • Beginners: 1-5 sets per session

  • Intermediate: 2-10 sets per session