Post from Coach: @janellefitmarks Progressive Overload: What is it? Short answer: it’s doing more work overtime in your training to build strength and increase muscle size. Without it in the gym there is no potential for growth. Some think that the only way to overload is to simply lift heavier each and every workout but there are other methods to achieve progressive overload. -More training frequency: doing more training or hitting a specific part of the body more frequently during the week. -More Range of Motion (ROM): the greater your ROM the greater muscle recruitment you will gain. Let’s use the squat for example. Let’s say you are not reaching full depth yet. Try going a little lower each week which will gain more ROM. -Training Intensity: The effort in which a training session is completed. Your heart rate offers a look at training intensity. The higher your heart rate during physical activity, the higher the exercise intensity. The American Heart Association generally recommends a target heart rate of: * Moderate exercise intensity: 50% to about 70% of your maximum heart rate * Vigorous exercise intensity: 70% to about 85% of your maximum heart rate Max heart rate is 220 - (your age). Use a heart rate monitor when training to see how hard you are pushing week to week with the same exercises in your block. -Training Density: The volume of training completed in a given time frame. More training in the same time frame = overload. This can be done by shortening the duration of training by completing faster reps or increasing the number of reps you do in a specified time. -Tempo: The time it takes to complete 1 rep. Manipulating the explosiveness of a lift or how long the muscles are subjected to being under tension (image a longer tempo where one rep take 5-6 seconds to complete 😱) can be a way to overload. -Technique Progression: The better the technique, the better your muscle recruitment. As you push in your training remember that sleep, adequate nutrition, hydration, and protein intake is important. #lift #womenwholift #strong #💎 #progressiveoverload #swipe #strongfemaleathlete #twwbabes #teambeyondenough #train