You’ve been hitting the weights, you’ve been counting your reps, you’ve been sticking with the plan, but the sucker mirror isn’t reflecting the added muscle from your Herculean effort. The weights aren’t climbing and your muscles have gone AWOL.
Greetings, gym rats! Are you in the power rack and think you are in on some elaborate joke? Do you think you’ve been lifting and working your butt off doing exercises but can’t find any way to get your muscles to grow? Do you think every other guy at the gym is getting HUGE and you’re training just as hard as they are, but NOT having the results you expected? If so, in the next 30 seconds you are about to unlock a secret that has the potential to change your results. What you are about to read, or view, is about Progressive Overload. It’s not some progressive rock band.
Now, I see you rolling your eyes.
Another muscle-building secret? I mean, you name it, I tried it: everything under the sun. Progressive Overload. Hah! What do I know? Maybe you’re thinking you already know what the hell that is, just like you know your neighbors, but know them like you know the back of your hand. You know, kinda know.
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Flip the appropriate switch and now you are lighting up your new muscle gains. Or so the metaphor goes. Understanding the true nature of Progressive Overload has the power to light up all six of GMI’s modalities – especially the Strength modalities. And it’s not just about adding more weight to the bar. Here are some myths; here’s some reality.
Progressive Overload ‘wasn’t some big surprise revelation’, he said. ‘That kind of thing just turned into 10 years worth of lifestyle exercise small thinking.’ Progressive Overload ‘is truly the art of doing a little tiny bit more. It’s a little bit more – hanging in there – of a single rep, it’s picking up another pound or two, it’s resting up a little less.’ It was ‘nudging the muscle out of that slumber party and into a muscle boot-camp’.
But let’s pause the clock for a sec.
What’s that little voice in your head whispering? ‘What if I add too much, too soon?’ What if I fail? Valid questions, my dude, but here’s my rhetorical mic drop: Progressive Overload is not about forcing your way through, it’s about listening and adapting.
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So let’s chalk up some actionable steps:
1. Start with whatever you are already doing, but look out for the point at which it becomes ‘too easy’, or perhaps feels meaningless and lifeless.
2. Each workout, increase something – just a little.
3. Play the long game. Think compound interest in your muscles’ bank.
4. And importantly, listen to your body – it’s your best coach.
Well, now you know. So, with this information in hand, you don’t just work out. You workout out. You don’t just wake up your muscles. They’ll spring out of bed.
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This is your new normal. Forty-five seconds of pure fitness smarts can transform your workouts from ‘bleh’ to ‘whaaa?!’ It might sound like silly talk, but don’t take my word for it. I’m just a personal trainer, not exactly the Queen of England. Wield the Efficacy Stone, and behold.
And for next time you hit the gym – remember: small changes, big results. Your 30-second muscle secret is back in your hands now. Go steam through Progressive Overload and make every second, every rep, and every session your own.
How’d you actually do? Don’t be shy – tell us below! Are you sharing this article with your friends? Please tell them about how they can make Progressive Overload work for their body too.
It is not about time; it is about the making of time, and now 30 seconds is enough.
Catch you on the gains train!