Overload Your Way Into Top Gains

ByGeorge P

2 min read

Overload Your Way Into Top Gains

The Overload Principle is one of the fundamental concepts in fitness training. Basically, in order to continue improving results an exercise must continually become more challenging. Your body will adjust to a workout and you must continue to add stress in order to achieve more.

For example, if you are weight training, you must continually add weights to the bar week over week for your lifts to improve. By increasing the load you put on your body, you can make sure that your gains don't stall.  The intensity of your workouts must be high enough to cause physiological adaptation in order for your muscles (and strength) to grow.

For any athlete looking to perform at a high level, this basic fundamental must be mastered. You can ensure you're overloading your muscles by adding more weight to exercises, increasing the number of reps, and using different exercises.

For example, bodybuilders will often change their workout routine every few weeks to make sure they are always challenging their muscles. They might also change exercises for the same muscle groups in order to get maximum growth.

It's a good idea to stay away from extreme overtraining as your body needs time to recover. But do not make the mistake of avoiding overtraining altogether. If you notice your progress is slowing down, it could be that you are no longer overloading your muscles.

Overload your muscles with these tips:

Increase the weight in each workout

This is one of the simplest ways to overload your muscles. Simply increase the weight you are lifting on each exercise and your muscles will have to adjust. For example, if you do leg presses with a 200lb barbell, make sure you continue to increase the weight until you reach over 300lbs.

Increase the number of reps you perform

Another way to overload your muscles is to perform more repititions than you're used to. Most people stick to low reps for each weight training exercise, but high reps can also be very effective. You can try doing 3 sets of 10 reps instead of 5 sets of 5 for each exercise. Your body will grow and adapt from these workouts!

Change your workout routine regularly

Your body will eventually get used to a workout and will no longer be challenged by it. Changing your routine every few weeks is a great way to make sure that doesn't happen. If you tend to stick to specific exercises, try changing them up - try new machines or exercises instead of just keeping to the same old ones!

Use different exercises for the same muscle groups

You can overload your muscles in other ways besides increasing the amount of weight you lift or the number of reps you do. By changing the exercises, you can ensure that your body continues to adapt and grow bigger and stronger. For example, if you're used to doing squats as a strength building exercise for your legs, try doing lunges instead!

Are you an Athlete?

Create a free profile to access the largest network specifically designed to connect athletes to opportunities. Get started.

RELATED ARTICLES
Exercises for Boxers: Boost Your Fitness with these Top Workouts

Exercises for Boxers: Boost Your Fitness with these Top Workouts

Are you a boxer or an athlete looking to take your fitness to the next level? If so, you've come to...

ByTiffany Allen | Thu Feb 01 2024
Athleticism Unleashed: Strategies for Boosting Performance

Athleticism Unleashed: Strategies for Boosting Performance

Athletic excellence is meticulously built through dedication and strategic training. Every...

ByTiffany Allen | Thu Jan 11 2024
Soaring to New Heights: The Ultimate Guide on How to Jump Higher

Soaring to New Heights: The Ultimate Guide on How to Jump Higher

The ability to jump high is a crucial skill for athletes in various sports, from basketball and...

ByTiffany Allen | Mon Dec 18 2023
Riding the Wave of Trends: America's Top 10 Fastest Growing Sports

Riding the Wave of Trends: America's Top 10 Fastest Growing Sports

In the ever-evolving landscape of sports, where enthusiasts are constantly seeking fresh challenges...

ByTiffany Allen | Mon Dec 11 2023
Fueling Victory: A Roadmap to Optimal Nutrition for Athletes in Strength Training

Fueling Victory: A Roadmap to Optimal Nutrition for Athletes in Strength Training

Unlocking your full potential in strength training goes beyond just lifting weights – it's about...

ByTiffany Allen | Mon Nov 20 2023
Virtual WOD Leaderboard: WEDNESDAY 10.11.23

Virtual WOD Leaderboard: WEDNESDAY 10.11.23

Leaderboard results for Wednesday 10.11.23 WOD. WORKOUT OF THE DAY (from CrossFit.com) Wednesday,...

ByTiffany Allen | Thu Oct 12 2023
Soccer Plays: Elevate Your Game and Become a Pro

Soccer Plays: Elevate Your Game and Become a Pro

Are you an aspiring soccer player looking to take your game to the next level? Look no further! In...

ByTiffany Allen | Tue Oct 03 2023
CrossFit Workouts: Boosting Athletes' Strength and Endurance

CrossFit Workouts: Boosting Athletes' Strength and Endurance

When it comes to building strength and endurance, athletes are always on the lookout for innovative...

ByTiffany Allen | Mon Oct 02 2023
Weightlifting: Master Your Sport by Building Muscle

Weightlifting: Master Your Sport by Building Muscle

Are you an athlete looking to take your game to the next level? If so, then weightlifting may be...

ByTiffany Allen | Mon Oct 02 2023
10 CrossFit Workouts to Transform Your Body

10 CrossFit Workouts to Transform Your Body

Are you ready to take your fitness to the next level? CrossFit workouts are known for their...

ByTiffany Allen | Fri Sep 22 2023
Decoding Plateau Meaning: Tips to Overcome Performance Plateaus

Decoding Plateau Meaning: Tips to Overcome Performance Plateaus

Have you ever felt like you're stuck in a rut when it comes to your athletic performance? You may...

ByTiffany Allen | Tue Sep 12 2023
Tests for Reaction Time: The Key to Assessing Cognitive Performance

Tests for Reaction Time: The Key to Assessing Cognitive Performance

Have you ever wondered how quickly your brain can react to a stimulus? Reaction time is a crucial...

ByTiffany Allen | Wed Sep 06 2023
Fitness Tracking: The Key to Unlocking Your Inner Athlete

Fitness Tracking: The Key to Unlocking Your Inner Athlete

In the ever-evolving world of athletics, achieving peak performance requires more than just sweat...

ByTiffany Allen | Mon Aug 07 2023
App Fitness Coach: Unlock Your Potential and Transform Your Workout

App Fitness Coach: Unlock Your Potential and Transform Your Workout

Are you struggling to stay motivated and reach your fitness goals? Did you know that there are...

ByTiffany Allen | Mon Jul 31 2023
Elevate Your Athletic Performance with Workout Routines

Elevate Your Athletic Performance with Workout Routines

If you're an athlete (or aspiring athlete) looking to take your game to the next level, you've come...

ByTiffany Allen | Wed Jul 19 2023
Training Agility: Elevate Your Athletic Performance

Training Agility: Elevate Your Athletic Performance

Are you an athlete trying to elevate your athletic performance, reach new heights, or pursue a...

ByTiffany Allen | Tue Jun 27 2023
Building Strength: A Comprehensive Guide to Strength Training

Building Strength: A Comprehensive Guide to Strength Training

Strength training is a key component of any fitness routine, yet it can be challenging to know...

ByTiffany Allen | Tue Jun 20 2023
Achieve a Higher Vertical Jump with These Essential Exercises

Achieve a Higher Vertical Jump with These Essential Exercises

A higher vertical jump is a coveted skill in many sports, ranging from basketball and volleyball,...

ByTiffany Allen | Wed Jun 14 2023
USA Weightlifting Hosts Virtual Event To Find 'The Strongest High School Athlete In America'

USA Weightlifting Hosts Virtual Event To Find 'The Strongest High School Athlete In America'

USA Weightlifting, the organization that facilitates events for Olympic style weightlifting, is...

ByScotty Jenkins | Wed Sep 14 2022
Jordan Palmer on the Evolution of The Quarterback Position

Jordan Palmer on the Evolution of The Quarterback Position

Former NFL quarterback Jordan Palmer was on Twitch explaining why the quarterback position has...

ByScotty Jenkins | Sun Jan 30 2022
Seven Tips Every Volleyball Player Needs To Increase Their Vertical Jump

Seven Tips Every Volleyball Player Needs To Increase Their Vertical Jump

Whether you are a defensive specialist, a setter, or an attacker, increasing your vertical and jump...

ByRebekah Morris | Fri Jan 07 2022
Why is Warming Up Important? Beyond the Basics!

Why is Warming Up Important? Beyond the Basics!

Why is warming up before you begin any athletic activity or exercise important? Of course, many of...

ByGrace White | Sat Nov 20 2021
The Stingley’s And Their Injury Curse

The Stingley’s And Their Injury Curse

You may be familiar with all-world cornerback prospect Derek Stingley Jr., who’s in his third...

ByAndrew Pistone | Wed Nov 17 2021
NCAA Receives Grant To Expand Research Of Concussions

NCAA Receives Grant To Expand Research Of Concussions

There have been many injuries over the last twenty years or so that have garnered more attention,...

ByAndrew Pistone | Fri Nov 05 2021
Ivy League Schools Now Require Football Teams To Get COVID-19 Vaccine

Ivy League Schools Now Require Football Teams To Get COVID-19 Vaccine

During the breakout of the pandemic over a year ago, the first conference that scuttled its...

ByScotty Jenkins | Tue Aug 31 2021
Southern Intercollegiate Athletic Conference will require vaccines in 2021

Southern Intercollegiate Athletic Conference will require vaccines in 2021

As the world begins to climb out of the Covid-19 pandemic that made it feel as if the earth had...

ByAria Modirmassihai | Wed Jul 21 2021
The Secret to Improving Your Vertical Jump

The Secret to Improving Your Vertical Jump

One of the most important measurements of an athlete is their vertical jump. Vertical jumps measure...

ByGeorge P | Tue Jun 22 2021
How Much More Film Do You Watch As A College Athlete?

How Much More Film Do You Watch As A College Athlete?

Once recruits have secured offers and made their commitment for college football, it’s easy to...

ByJacob Rimmer | Thu Mar 11 2021