PROGRESSIVE OVERLOAD

‘Gradually making your muscles work harder over time’

To stimulate muscle growth (aka build muscle) you must challenge your body. How?

- Increase sets/reps

More sets and/or reps of the same weight

- Increase weight

Heavier weight for the same amount of sets/reps

- Increase ROM (Range of Motion)

Combining different ranges can optimise muscle growth

- Increase time under high tension

Exerting yourself during sets and resting for adequate time

Remember... Gaining muscle is NOT a linear process and you will experience plateaus. However, if you are new to weight training it is likely you will see results quickly.