Overloading – What are the principles?
There are some general rules/principles to abide by when it comes to lifting weights. These can play in the realm of crossfit, given the right dosed response, time of season etc etc.
As coaches there is so much for us to look at when it comes to writing out a program, at least a solid progressive, individualized, adaptive style program. Any trainer can pull a workout out of their butt and give it to you. That is their job. Their job is to give you a workout and teach you how to use different machines or get you familiar with moving again. That can be a coaches job as well, don’t get me wrong. Coaches have a tendency to go beyond that by looking at Meso, Macro, and Micro cycles. Solid coaches go even further by looking at your lifestyle. Coaches that truly love what they do, go beyond all measures and looks at the total picture and wants to GIVE as much as possible because it is built into their DNA and also that is what drives them. Giving their clients absolute knowledge, confidence, value, time, effort, etc etc. To really program a customize workout with everything that is going on, that’s where some magic is.
To help YOU, I am gonna drop some knowledge bombs here to help you better understand what it takes to really progress yourself through your own workouts.
When it comes to training for Hypertrophy (the pretty muscles we see in magazines).
First make sure you know your macros inside and out, what works for your body and what doesn’t. Our friends over at Driven Performance Labs are extremely good at giving you the right nutritional coaching you need and are the ONLY people we turn to.
For Hypertrophy style training, there are a few key principles to keep your eye on, and know where you stand.
– The point of hypertrophy is to overload the muscles through volume training. PERIOD! VOLUME = REPS.
– You need to know your 1rm in every movement in order to know your 60-75% of your 1RM to hit the right amount of reps (6-12), in order to illicit the right response of your muscles, and have maximum recovery volume, NOT INTENSITY (weight).
– You need to do 15-30 sets PER muscle group in order to maximize the dosed response.
– Advance lifters, IE. people who have YEARS and heavier loads will take less volume than beginners to illicit the right neurological response!
– Beginner lifters, IE people just getting into lifting, LOW WEIGHT, more sets/reps will give you the SAME adaptation as the advance lifters BECAUSE it will take longer and a deeper “burn” to get the right neurological response.
For gaining strength (in general terms, not absolute strength or relative strength) the principles to follow are:
– To overload the muscles through INTENSITY training. INTENSITY = WEIGHT
– For advance lifters 70-85% your 1RM will be enough on the nervous system to have adaptation.
– For beginner lifters and FEMALES 75-90% your 1RM will give you the right dosed response in order to have adaptation.
– Reps need to be kept LOW, 3-6, because of the amount of weight used. We are not looking to do VOLUME training. Strength requires intensity.
– Sets will be 10-20 per muscle group OF PRIMARY MOVERS! Meaning, leg extension and leg curls DO NOT COUNT! COMPOUND movements are key here.
These are founded, true, tried, tested, textbook, regurgitated principles. This is the stuff that works! Go play with your program, give it 3 months, test and re-test. Have fun with this. If you make a mistake, learn from it, adapt and be better the next time. Whatever you want to try, stick with it for 3 months MINIMUM, and monitor your results through pictures, measurements, weight, heart rate, feel, look, favorite outfit…
Let me know how this goes for you. If you want someone to help you out more, or want to dig deeper, let me know! I am here to help you out. It’s what I love to do.