Define Progressive Overload Principle

Progressive overload principle is a weight-training concept whereby muscle mass is produced by continually increasing weight resistance. The more stress applied to the muscle, the harder it has to work. Connective tissue and bone strength also increase as a result of progressive overload.

Increasing Resistance

• When your normal lifting routine becomes easy, it is time to increase the weight of each repetition. Usually, this occurs when you can do more repetitions with the current weight than when you started lifting.

Increasing Sets And Reps

• Another aspect of progressive overload is to increase the number of sets and the number of repetitions in each set. Again, do this when your current lifting routine becomes easy.

Increasing Frequency

• By increasing the number of times a week you work out a specific muscle group will further overload the muscle and produce further gains in strength and size.

Decrease Rest Time

• By reducing the rest time between sets, your body is forced to adapt to increased metabolic activity. This will eventually allow you to lift more in a shorter time.

Nutrition

• Proper nutrition is required to maintain gains from progressive overload. If muscles don't receive the proper nutrition, they will fatigue easily and become weak.