How to progress in the gym?? In order to create further growth and progress in your lifts, you must create a STIMULUS for growth🔥This can occur in several different ways by increasing volume, intensity, or frequency! Easiest way to include progression is challenging yourself in the gym each week in your lifts- working to increase the weight you use or # of reps💁🏻♀️ or bettering your form! (That counts too!) .
Let me describe the factors of volume, intensity, and frequency. Note NONE OF THESE can happen if you change your workout week to week. I suggest sticking to a program for at least 6 weeks❗️Not just hopping from workout to workout from your fave #fitspo 🙅🏻♀️😇 .
the amount of work and resistance done over a period of time. Volume is calculated by reps x sets, as well as for a specific exercises as load (weight) x reps x sets .
2. Intensity: this directly correlates to the amount of weight you lift, exertion rate, and how hard you're working. .
3. Frequency: this refers to the amount of times per week that you work a muscle group. Maximum frequency is 3x a week per muscle group. When writing workouts, make sure to evaluate the lifts that you are doing in compound movements, such as chest. Benching works both your chest, shoulders, and triceps! You would want to make sure that you are accounting for all muscle groups being working in your exercises so that you do not overtrain and create injury or imbalances. Allow for recovery time and understand that frequency can be different for everyone! .
These 3 factors are HUGE in progression. In order to create further growth and progress in your lifts, you must create a stimulus for growth. There are more factors to take into account too- such as time under tension (are you working the muscle you are trying to work and eccentric vs concentric focus) but overall- these three components are the ❗️FOUNDATION OF PROGRESS❗️ #progressiveoverload #weighttraining #bodybuilding #naturalbodybuilding #npcbikini #contestprep #healthylifestyle #gymgirls #gymmotivation #instafit #fitnessmodel #registereddietitian #workoutroutine #fitnessfacts