What Is Progressive Overload? Build Muscle & Strength!
HTML-код
- Опубликовано: 24 авг 2024
- #IvanaChapman #progressiveoverload #weighttraining
🔥 Lose fat and build muscle: Join The Lean & Strong Academy! bit.ly/leanand...
WHAT IS PROGRESSIVE OVERLOAD? BUILD MUSCLE AND STRENGTH WITH THIS METHOD
Hi, it’s Ivana, helping you get fit, healthy & strong at any age! 💪
Progressive Overload is a gradual increase in stress on the musculoskeletal and nervous system.
→ You’re doing more work over time.
I’m going to explain the rules of progressive overload and at the end I’m also including some important warnings so that you don’t injure yourself using this training method. I’m also going to share some important tips for beginner and advanced progressive overload.
Get Your FREE ebook!
www.ivanachapm...
Facebook: bit.ly/384PjUx
Twitter: / ivanachapman
Instagram: / ivana.chapman
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
What Is Progressive Overload?: • What Is Progressive Ov...
🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin
Interesting comparison between muscular masculine biceps versus slim lean feminine 💪
At 1:23, 1:24, 1:25, 1:26, 1:27, 1:28, 1:29, 1:30, 1:31, 1:32, 1:33, 1:34, 1:35, 1:36, 1:37,
1:38, 1:39, and 1:40.
All arms and muscles on show both feminine and masculine are healthy.
💪
Thanks for explaining progressive overload so thoroughly Ivana 🤝🏻💯
My pleasure!
Thank you so much for explaining progressive overload. I’m going to try it out and maybe I will see results
Free-weights the Fountain of Youth.
Agreed! 😀
Once you’ve reached your desired physique… I’m guessing you wouldn’t keep using progressive overload. Do you then just stay on your last weight and vary the exercises to maintain your shape and not lose muscle again?
That’s a great question I’ve been asking myself. How long can you do progressive overload you’re not gonna be squatting like 500 pounds in three months so then what this is very confusing.
OMG I really want to know too!
Great info! I am so hooked on this channel.
So glad you like it! 😊
Thanks. I am trying to tone up my arms more, not get too muscular. I have a good diet and work out regularly
Getting “too muscular” is rarely a problem. It’s actually extremely hard to put on muscle! Muscles don’t “tone”…building muscle and losing fat (around the muscle) is what gives that “toned” appearance.
Thank you so much for the information! It's concise and straight to the point. Until when should we progressively overload? If we reached the desired body shape, should we start maybe varying the exercises? Thank you!
She got the lego ninjago ship in the background, slay queen!!!!!
What is the difference in increasing the weight by 5lbs vs doing more reps of the same weight?
They're both options for progressive overload. Mechanical tension (adding more weight) tends to have the greatest impact on muscle growth. But as I mentioned in the video, higher rep ranges will still produce muscle growth.
8:00
Thanks for watching! Leave any questions you have about progressive overload below. ⬇️⬇️⬇️
For me bulky is bigger measurement) I do modeling and I need lean body . When I doing weight training I look bulky(( sometimes I find instagram girls how doing resistance training and look very skinny(( I am frustrating
I have a question to which I can’t find the answer… so when people explain progressive overload it is always examples with arm exercises and I get that , that’s easy?n. But how do you apply progressive overload on ab workouts and lower body workouts cause you can apply the weight directly to those muscles like with arm workouts.. like how do you do that to see results? If you know where I’m getting at…?
Can you lift less then once a week if you just want to maintain?
It really depends how much muscle you have to start off with and what level you want to "maintain" yourself at. If you've been working out 3-4x per week, you won't maintain what you've got on one day a week. For short periods of a few weeks, you won't lose much muscle but after that you will start to lose a bit. How often are you working out right now and how long have you been training?
Wow 12-20 sets.. I started with 3 sets of 12 per muscle group..I can’t even think of 12-20 sets.. I guess if the reps are less with heavier weights that could work .. I’m going to try 10 sets.. I’m 47.
That's 12-20 sets per week (per major muscle group), and that's generally for intermediate trainees. If you choose two exercises for a muscle group (shoulder press and lateral raises, for instance), then you do 3 sets of each exercise, twice a week. That would be 12 sets per week.
@@IvanaChapman ok thanks for clarifying , that’s what I’m currently doing , I should
Consider myself intermediate then 😁.. I was doing CrossFit for a year and doing great but was gaining too much weight ( was always super hungry) I modified my diet and been lifting for 3 weeks and I can already notice a difference in how my clothes fit ..
That's great. Nutrition plays the biggest role in fat loss, as it looks like you've found. 🙂
Why is every channel about fitness on my recommendation always Canadian ? 😂
😂 I don’t know…lots of good stuff comes from Canada, I guess! 🍁
You’re tiny
I’m actually 5’10 😊
@@IvanaChapman
Yep Ivana is quite tall and has impressive lean but strong looking Biceps,
I'd like to get an Armwrestle with her Gorgeous Guns 😉♥️💪
@@IvanaChapman Nah you ARE tiny I'm Six One !!