You can look at TUT at the repetition level, set level or for a full workout. TUT is the amount of time that a muscle is strained or loaded in a workout. I think the most overlooked strength training variable is time under tension (TUT). Time Under Tension – The Under-Used Key to Gains However, you want to be smart with your intensity and volume progressions so that you avoid overtraining. For instance, you may add 5-7 ground contacts (jumps or landings) per week for 3 weeks to build up your body’s tolerance to plyometrics. Similar thought processes can be used in plyometric work as well. Maybe you run 30 minutes in week 1, 35 minutes in week 2, and 37 minutes in week 3.Īlternatively, for high-intensity interval training, a progression in volume might mean adding an additional interval each week. On the cardio side, increased volume might mean going for longer (time or distance) runs from week to week. This could mean through increased sets (within the recommended number of sets for your training goal, or increased reps (within the recommendations for your training goal). You want to gradually increase total volume for a muscle group week over week. So, getting back to how to use increased volume to progressively overload. And it includes all training sessions that hit shoulders in a week. That includes main lifts and accessory exercises. If we are using the barbell overhead press example, you would determine the volume for all shoulder work in a week. However, recent meta-analyses have shown that you should look at volume as the total sets and reps for a muscle group in a given week. For instance, volume for a barbell overhead press might be 4 sets of 8 reps, for a total of 32 reps. Most will look at individual exercises within a single work out and say that is the volume. Personally, I think there is a major issue in the way people look at training volume. In strength training, volume is a combination of the sets and reps performed. Increasing the volume done is probably the second most common way to introduce progressive overload into your training. So, if you can perform the same work at a lower heart rate then you are progressing. Your heart rate is directly related to how hard your exercise is when it comes to aerobic training. Although this *technically* isn’t increasing the intensity, it shows progress. a 30 minute run or bike) then progress could be shown via a lower heart rate. This is probably more applicable to interval type work. Your heart rate will be increased as the intensity of work increases. It’s fairly clear that you are progressing if you run a set route each week and you get faster from week to week.īut tracking your heart rate when working out can also be a way to assess progress. If you are increasing intensity while doing cardio it may mean changes in heart rate or faster running speed. Increasing the weight lifted can increase strength or hypertrophy.Ī training program following linear periodization/progressive overload may look like this: Whether it be through strength training or cardio work, increasing the intensity of your exercises will be a way to increase the load.įor strength training, this usually means increasing the weight lifted regardless of the implement used. This is probably the thing that pops into people’s minds when they think of progressing. Below we’ll cover the classic ways to introduce progressive overload, plus some creative ways to make sure you are still progressing. Since then, progressive overload has become one of the most important training variables to manipulate in the training process. He described it as is the process of gradually increasing the stress placed on the body. Thomas Delorme, a doctor working with rehabilitating soldiers following World War 2, created the term progressive overload. Progressive overload is a necessary component of gaining strength.
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