Progressive overload

Progressive overload is the progressive increase in stress placed on the body during physical training. It was developed by Thomas Delorme, MD, while rehabilitating soldiers after the Second World War. The technique is recognized as a fundamental principle for success in various forms of bodybuilding programs, including physical training, weightlifting, intensive training and physiotherapy programs.

A common goal for bodybuilding programs is to increase or maintain one’s physical strength or muscle mass. In order to gain more strength, rather than maintain the current strength ability, muscles (see skeletal muscles) must be stressed in order to trigger the body’s natural and adaptive response to the new demands placed upon it. hypertrophy, but it also stimulates the development of stronger, denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to areas of the body and stimulates more sensitive nerve connections between the brain and the muscles involved. Conversely, a decrease in muscle utilization results in a progressive loss of mass and strength, known as muscle atrophy (see atrophy and muscle atrophy). Sedentary people often lose a pound or more of muscle a year. The loss of 10 pounds of muscle per decade is a consequence of a sedentary lifestyle. Adaptive processes in the human body will only respond if they are continually called upon to exert greater force to meet higher physiological demands.

In order to minimize injuries and maximize results, the novice starts at a comfortable level of muscle intensity and advances toward muscle overload during the exercise program. Progressive overload requires a gradual increase in volume, intensity, frequency, or time to achieve the user’s targeted goal. In this context, volume and intensity are defined as follows:

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