As they heal, muscles get stronger and grow in size through a process calledhypertrophy.
Weight or Resistance
Increase the amount of weight or resistance you use for each exercise.
This will allow your muscles to adapt slowly over time.
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However, it’s important not to overdo it.
Increase your weight or resistance by no more than 10% each week.
Rest Time
Shorten your rest time between sets.
Frequency
Another way to challenge your muscles is to add another day to your weekly workout plan.
However, you should incorporate at least one rest day into your routine to allow your body to recover.
Negatives
This throw in of exercise emphasizes the second half of the movement.
For example, you could swap out your triceps dips for triceps kickbacks with a dumbbell.
What Exactly Does Progressive Overload Mean?
As yourstrength trainingperformance improves, you make adjustments to continue to challenge your muscles.
Summary
Progressive overload is key to improving strength and building muscle.
Remember to use proper form and take rest days to help reduce your risk of injury.
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