Strength Gaining Technique-Principle of Overload

If you would like to get more out of your strength training sessions, you might want to look at the simple idea behind the Principle of Overload. This principle works on the basis of incremental intensity change over time. As long as you use this principle in an incremental way you will see results basically injury free at a time in the future, rather than an injury-laden plan that has you benched by trying too much, too soon.

If you give yourself just a little more than you are used to working with in your lifting routine, your body will prepare for encountering that same situation at a later date. Your muscles are smart, they know when they have been pushed past what they have become accustomed to. Your body will prepare itself for your next workout by rebuilding muscle, getting more efficient at utilizing oxygen and dealing with the burn of waste products of muscle contraction by more effectively disposing of it.

Principle in motion: In strength training you would increase the weight that you are currently using for a particular exercise if you feel it has become too easy for you. For instance, if you are using a certain weight for your bench press, you may want to increase this weight by a certain percentage. Start using the new weight by performing 8 repetitions for each set. Over time, as you feel the weight becoming easier to lift, perform more repetitions until you reach 12 on all of your sets. At that point, use the new weight for a period of time that includes 3 different workouts using that particular exercise. Then increase the weight by a percentage once again. Note that as you have increased your weight, if you cannot perform 8 quality, strict form repetitions, you have increased the weight too much or have done so too soon. By the same token, if you can perform 12 or more, the weight may be too light.

Progressive, incremental changes in your routine will leave you with a generous strength gain over time rather than the ups and downs of a more aggressive, sporadic strength training routine that puts intense progress over safety. You risk injury with a more aggressive plan. This can set you back in time with the care of injuries.

So, in conclusion, if you make subtle, incremental changes in your routine over time your body will respond by becoming stronger. Here at Spotlight Fitness, we are prepared to help you with any strength gain issue you may have in mind. It is our goal to help you reach your goals. In the future we will have another article on Strength Gaining Techniques featuring Pyramids, Supersets and Giant sets.

Strength Training Basics

I have always viewed weight lifting as a investment in your future. If you lift on a regular basis, you become stronger, feel better and ensure that you will be able to execute daily tasks with greater ease. If one is stronger, then you have a natural defense against injury due to overuse. When your muscles are strong, they do the job they are intended to do. When your muscles are weak, your body will rely and put pressure on the joints and, over time, cause deterioration. When your muscles are strong, they encourage the skeletal system to bring you up into a proper posture. This not only has a great look to it, it also can alleviate back or neck pain.

One of the benefits of strength training is the ability to create a higher metabolism . It increases the level of calories burned each day, even if you are not lifting. With a larger amount of muscle mass, you burn more calories.

Strength training also enhances one's aerobic and muscular endurance. It allows a person to go stronger and longer. Research is coming in slowly, but there is evidence of strength training having a positive affect on the heart and circulatory system as well.

A mind-body connection while weight lifting is crucial. If you can feel the muscles move, you can feel the muscles stretch, and you will be able to contract a muscle with more intent when you visualize. I encourage all of my clients to stretch their working muscles between sets of their exercise.

Weight lifting is a great source for stress relief. How better to get some aggression out than pumping some iron? Above all, strength training makes you feel good and promotes a sense of self-confidence.