& full
progressive overload guide with chest
workout
IFBB PRO PETAR KLANCIR
INTRODUCTION
The primary objectives when trying to attain a healthy and an aesthetic
physique is done by ensuring muscle growth (hypertrophy) and/or body fat
loss (fat reduction) occurs. Whether you are a seasoned lifter or a beginner,
adhering to the basic principles and implementing a well-rounded approach
is crucial for ensuring hypertrophy.
Maximizing hypertrophy involves a strategic approach encompassing:
- Resistance training
- Nutrition
- Recovery
- Consistency
By understanding the principles and implementing these strategies, you have
a more streamlined and faster way to reaching your goal. Remember,
individual responses may vary, so listen to your body, stay committed, and
enjoy the ride.
The basics
Before we dive into different strategies that we should implement to achieve
hypertrophy, it's important to understand the basics.
Muscle hypertrophy occurs when muscle fibers experience mechanical stress,
induced by resistance training.
From bodyweight to weights, all fall in the realm of hypertrophy. This
mechanical stress leads to microscopic damage to the muscle fibers,
triggering a repair and growth response in the body.
PROGRESSIVE OVERLOAD
Progressive overload is a strength-training principle. The central concept is to
make your workouts more challenging over time to place greater stress on
your musculoskeletal and nervous systems.
This weightlifting progression can help you gain strength, encourage muscle
growth, and build endurance.
Beyond bodybuilding, you can apply progressive overload to any strength
training exercise, including push-ups, bicep curls, deadlifts, bench presses,
and squats. You can also apply this principle to dumbbell, barbell, and
bodyweight exercises.
How Does Progressive Overload Training
Work?
When it comes to weightlifting, progressive overload works to build muscle
by gradually increasing the difficulty of workouts.
When you first start strength training, any stress you put on your muscles will
cause your muscle fibers to break down.
When you rest, it allows the muscles to repair themselves and become
stronger. This process of tearing down and repairing is essential to building
muscle.
For the next week's workout, you will need to do a slightly more difficult
training session so that your muscles will grow and you will get stronger over
time.
If you did the same workout week after week, the workouts would feel more
manageable at the same weight or volume, but you will see no
improvements.
Your body will naturally progress and build muscle mass in the first few
months of strength training. Over the years, you may plateau, and progression
will stop if you do not continually adapt your workouts.
Find a new training stimulus to continue to build muscle
4 Principles of Progressive Overload Training
The four main principles of progressive overload training are:
#1 KEEP GOOD FORM
When you begin strength training, choose the weight you can lift while
maintaining proper lifting form. Only when you can move that weight with
proper form should you increase the difficulty of the workout.
#2 CHANGE ONE THING AT A TIME
To avoid injuries, change the difficulty of a lift one aspect at a time. For
example, to make deadlifts more challenging, shift the weight you are lifting
before you change the reps or sets. Increasing the weight and reps
simultaneously might create more tension than your body can handle.
#3 FOCUS ON REPETITIONS AND SETS
Before adding weight, make sure you can move your current weight for the
number of reps and sets the exercise recommends. When you can complete
the reps and sets, add more weight, add a hold, or reduce rest time.
#4 LOG YOUR WORKOUTS
Keep track of your workouts so you can remember the weight, reps, and sets
you do week to week. Logging your progress will help you determine what to
change in the next week.
6 Progressive Overload Techniques
There are a variety of ways to change the intensity of your weight-training
workouts. Some progressive overload techniques include:
#1 INCREASE THE WEIGHT
The simplest way of achieving progressive overload is to lift heavier weights
than the week prior while maintaining proper lifting form.
Make sure you can lift the new weight at the same number of repetitions as
before with proper form; only when you can do that should you move onto a
higher weight. For example, if for one week you were able to do a 100-pound
squat, the next training session, you might do 105 pounds.
Depending on the lift you are doing, you can increase the weight by 2.5
pounds, 5 pounds, or even 10 pounds.
#2 INCREASE THE NUMBER OF REPETITIONS
You can increase volume by doing more reps. If you are increasing the
number of reps, aim to reach muscle failure (where you cannot do another
rep) without sacrificing form.
You cannot add reps indefinitely since doing 30 reps can become
monotonous. If you want to build strength, aim for a 3 to 8 rep range and
occasionally try to hit your 1RM (one rep max, the maximum amount of
weight you can lift for one rep).
To increase muscle size, also known as muscle hypertrophy, aim for a 10 to 15
rep range.
#3 COMPLETE MORE SETS
After you increase your reps, you can then increase the number of sets to
boost training volume.
You can aim for 5 to 7 sets per lift. You can also increase the weights you are
lifting to continually challenge your muscles.
#4 DECREASE YOUR REST PERIOD
Resting for less time between sets can help your body increase metabolic
efficiency and use fat as energy to fuel your workout. Instead of taking a
3-minute rest between sets, try resting for only 1.5 minutes.
This will also help you work through a particular exercise faster. (Resting for a
couple of minutes is not recommended for heavier lifts or lifts that are close
to your 1RM because it takes longer to recover when you’ve exerted yourself
close to your max.)
#5 CHANGE YOUR TRAINING FREQUENCY
If there’s a muscle group that you want to focus on, you can change the
training frequency by adding more resistance exercises that specifically target
that muscle group.
For example, if you want to build stronger arms, add an extra upper body
workout to your weekly exercise plan. Make sure you build in enough rest, so
you’re not working out the same muscle group multiple days in a row.
#6 CHANGE THE INTENSITY
To make a workout more difficult, you can slow down your lifting speed,
increase the range of motion, or add a hold at the top or bottom of the
movement. For example, if you are squatting, you can squat more slowly or
pause for a few seconds at the bottom of the squat. Holds can increase the
time that your muscles are under stress, which can help build endurance.
Benefits of Progressive Overload Training
Progressive overload is an important component of strength training: Go into
your next training session looking to do better than last time.
Progressive overload can allow you to continue to build muscle and strength,
meet your fitness goals, and continually challenge yourself. This approach to
fitness also prevents boredom and monotony in your workouts.
TRAINING
PROGRAM
This important video guide is a key tool to help you understand the training
plan better. It's here to make sure you get the best results possible.
The guide shows you step-by-step how the program works, so you can
understand it better. It helps you learn the principles, terminology, and ways
of doing things in the program.
With pictures and explanations, it helps you get better at doing exercises and
following the program's rules. This guide is like a booster that helps you do
your best and be really successful in getting fit
PHASE 1 : WEEK 1 - 4
WEEK #1
CHEST & DELTS & TRICEPS & ABS #1
LAST SET
WARMUP WORKING EARLY LAST SET REST ALTERNATIVE ALTERNATIVE
EXERCISE INTENSITY REPS TEMPO NOTES
SETS SETS SET RPE RPE (min) EXERCISE #1 EXERCISE #2
TECHNIQUE
Incline chest
Incline bench Incline machine Use shoulder width grip, puff your chest out, push
press on smith Normal set 2 2 8〜12 2-1-1-1 7〜8 8〜9 2〜3
press press your shoulders down, tuck in your elbows
machine
Pec deck chest Puff your chest out, push your shoulders down,
Normal set 1 2 8〜12 2-0-1-0 7〜8 8〜9 2〜3 Cable chest fly Dumbbell chest fly
fly keep elbows at a slight angle.
Decline machine Lean slightly forward, do not go to deep, focus on
Chest dips Normal set 0 2 Max - 7〜8 8〜9 2〜3 Machine dips
chest press squeezing your chest
Lateral raises Cable lateral Dumbbell lateral Push your shoulders down, raise your elbows to the
Normal set 1 2 8〜12 1-0-1-0 7〜8 8〜9 2〜3
machine raises raises shoulder level
Rope triceps
Normal set 1 2 8〜12 2-0-1-1 7〜8 8〜9 2〜3 JM Press - Keep your upper arm in fixed position
extension
Overhead
Overhead rope
dumbbell Triceps dumbbell Tuck in your elbows, keep your upper arm in fixed
Normal set 1 2 8〜12 2-0-1-1 7〜8 8〜9 2〜3 triceps
triceps kickback position
extension
extension
SUPERSET #1
Elbow
Hanging leg
Superset 0 2 Max - - 8〜9 1〜2 supported leg Lying leg raises Avoid using lower body momentum
raises
raises
Decline ab
Superset 0 2 Max - - 8〜9 1〜2 Flat ab crunch - Focus on a full range of motion
crunch
MANDATORY REST DAY
Limitations of Progressive Overload Training
Progressive overload is not linear. Bodies have limits, and progressive overload
training can lead to plateaus and injuries from overtraining:
Plateaus
Plateaus are natural, and there may be a time when you are maintaining your
strength and not progressing with challenging workouts.
Change your definition of what improvement looks like. Perhaps it is no
longer lifting a heavier weight but lifting the current weight more reps or
more slowly.
You can also incorporate new resistance exercises or start a new training
program to make strength training more challenging.
Overtraining
Challenge yourself in a way that you can build on week after week. To avoid
overtraining and injuries from overloading, progress slowly, finish a training
session early if you need to, and build in recovery time and rest days.
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