Following the principles of overload weight training helps a person avoid diminishing results from exercise. This plateau effect can occur after consistently doing weight training for at least six months, because over time your body will adapt to its training stimulus. The principles of overload training are a way to help break through a plateau and prevent plateaus from occurring. Make regular changes to your training program every six to eight weeks by using one or more of the overload principles to assure continued gains in strength and muscle growth.
Adding Exercises
Add new exercises specific to your training goal in conjunction with the basic exercises in your routine. For example, add a few additional biceps exercises to your routine if you want to build strength or muscle mass in the biceps. Another example might be a basketball player adding power-building exercises that mimic basketball movements such as jumping and quickness. Some possible exercise in that case are hang clean, push jerk and front squats. The key is to include extra exercises that target a muscle group or muscle movement specific to your fitness goal or sport.
Increasing Weight
Increase the amount of weight used in your exercises. One way to determine when to increase weight is by maintaining a certain repetition, or rep, range. For example, if you are working with a range of eight to 12 reps per set, it is time to increase the weight for that exercise when you can complete 12 reps in all sets done in a workout. Increase the weight by five to 10 pounds for upper-body exercises and 10 to 20 pounds for lower-body exercises. The correct amount of weight is that at which you can complete at least eight reps per set.
Adjusting Repetitions
Change your repetition range to increase the challenge of the exercise. For example, if you are completing 12 to 15 reps per exercise, increase the weight using the guidelines in Section 2 and perform eight to 12 reps per exercise. Changing repetition range will cause your muscles to respond differently and encourage muscle growth. Improvements in muscular endurance typically occur with a 12 to 15 rep range. Improvements in muscle growth typically occur with an eight to 12 rep range. Use a six to eight repetition range to improve strength and fewer than six reps per set for the greatest improvement in muscular power.
Increasing Sets
Increase the number of sets you perform of each exercise. If you normally perform three sets per exercise, increase to four sets. Your goal should be to perform the same number of repetitions in each set.
Increasing Intensity
Increase the intensity of the exercise by adding super sets or giant sets in your routine. Performing a super set involves completing an exercise set, then immediately performing a different exercise set for the same or different muscle group with no rest between exercises. The concept of giant sets is similar but involves more than two exercises. Eliminating the rest time between sets forces your body to adapt metabolically by removing toxins and other byproducts of weightlifting faster and more efficiently, according to Chris Goulet, a personal trainer certified by the American Council on Exercise. He also notes that over time you will be able to lift more weight in less time.
Adjust Training Frequency
Increase the number of exercise sessions you complete in a week. If you normally weight train three times a week, increase it to four sessions. When you increase the number of session in a week, you can include more exercises for each muscle group. Furthermore, train lagging muscle groups twice a week to encourage muscle growth. The typical recommendation is to train each muscle group once a week. Be sure to wait at least 48 hours before retraining the same muscle group to allow for muscle recovery.
References
- ExRx.net: Advanced Weight Training Techniques
- Bodybuilding.com: Progressive Overload; Chris Goulet
- "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 2004
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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