5-Week Program for Progressive Overload _ Muscle & Fitness
3
Today's fitness world can be confusing with a multitude of tools being thrown at you. The list is endless: supersests, drop sets, slow negatives, partial reps, and so on. The problem with the bombardment of information and subsequent bandwith overload is that it's easy to lose sight of what truly matters in oder to make progress. An important pricinple to adopt right away is progressive overload. Advertisement GET STRESSED Progressive overload is the gradual increase of stress placed upon the body during training. The principal is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance. In simplest terms: to get bigger and stronger, you must lift more weight and add more volume -- making your muscles work harder than what they're used to. Without this concept, there will be no improvement. It sounds simple enough, yet we all know someone who's been a gym-goer for years and ends up getting nowhere. In nine out of ten cases, the overload principle was violated. A simplistic progressive overloading program is just the trick. I personally like the way Mike Isreatel and Nick Shaw from Renaissance Periodization do things. The first basis of this program is to figure out your diet, and then setting up a training routine. Next, set up your training weights by calculating your 70-75 percent max. In the first week, you'll train about 70 percent, moving the weights up in 3-5 percent increments each week, finishing to about 85 percent. This holds primarily for compound exercises. Note that the smaller exercises will progress in smaller steps. Here is my way of increasing the weights every two weeks. As an example, lets assume that you can bench 300 pounds x 10 -- giving you a max weight of 380. You would start the program at around 300 pounds without going to failure, then add volume and weight as you go along. The program is for someone who has decent legs but lacks upper body mass and strength. This is a five-week program, the fifth week being a recovery week. Now I know this program will not work forever, so in week five, halve the volume and the reps to give your body and central nervous system a chance to recover. As for rest days for the program, you can switch them but just make sure that you stick to the original sequence. GOAL: HYPERTROPHY, BUILD MUSCLE, UPPER BODY DEFINITION, BUILD STRENGTH SKILL LEVEL: ADVANCED DURATION: 5 WEEKS DAYS PER WEEK: 5 5-WEEK PROGRAM FOR PROGRESSIVE OVERLOAD Gradually increase the stress on your body each week for more muscle and strength. START THIS PROGRAM VERTICAL PRESS HIGH PULLS LEGS REST HORIZONTAL PRESS WEEK 1: 70% Max DAY 1 START DAY 2 START DAY 3 START DAY 4 START DAY 5 START DAY 6 WORKOUT PLANS
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Transcript of 5-Week Program for Progressive Overload _ Muscle & Fitness
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01/06/2015 5-Week Program for Progressive Overload | Muscle & Fitness
http://www.muscleandfitness.com/workouts/workout-routines/5-week-program-progressive-overload 1/3
Today's fitness world can be confusing with a multitude of tools being thrown at you. The list is endless: supersests, drop sets, slow negatives, partial reps, and so
on. The problem with the bombardment of information and subsequent bandwith overload is that it's easy to lose sight of what truly matters in oder to make
progress. An important pricinple to adopt right away is progressive overload.
Advertisement
GET STRESSED
Progressive overload is the gradual increase of stress placed upon the body during training. The principal is about continuously increasing the demands on the
muscoloskeletal system so that you can make gains in muscle size, strength, and endurance. In simplest terms: to get bigger and stronger, you must lift more
weight and add more volume -- making your muscles work harder than what they're used to. Without this concept, there will be no improvement.
It sounds simple enough, yet we all know someone who's been a gym-goer for years and ends up getting nowhere. In nine out of ten cases, the overload principle
was violated.
A simplistic progressive overloading program is just the trick. I personally like the way Mike Isreatel and Nick Shaw from Renaissance Periodization do things.
The first basis of this program is to figure out your diet, and then setting up a training routine. Next, set up your training weights by calculating your 70-75 percent
max.
In the first week, you'll train about 70 percent, moving the weights up in 3-5 percent increments each week, finishing to about 85 percent. This holds primarily for
compound exercises. Note that the smaller exercises will progress in smaller steps. Here is my way of increasing the weights every two weeks.
As an example, lets assume that you can bench 300 pounds x 10 -- giving you a max weight of 380. You would start the program at around 300 pounds without
going to failure, then add volume and weight as you go along. The program is for someone who has decent legs but lacks upper body mass and strength. This is a
five-week program, the fifth week being a recovery week.
Now I know this program will not work forever, so in week five, halve the volume and the reps to give your body and central nervous system a chance to recover.
As for rest days for the program, you can switch them but just make sure that you stick to the original sequence.
GOAL: HYPERTROPHY, BUILD
MUSCLE, UPPER BODY
DEFINITION, BUILD STRENGTH
SKILL LEVEL: ADVANCED
DURATION: 5 WEEKS
DAYS PER WEEK: 5
5-WEEK PROGRAM FOR PROGRESSIVE OVERLOAD
Gradually increase the stress on your body each week for more muscle and strength.
START THIS PROGRAM
VERTICAL PRESS
HIGH PULLS
LEGS
REST
HORIZONTAL PRESS
WEEK 1:
70% Max
DAY 1START
DAY 2START
DAY 3START
DAY 4START
DAY 5START
DAY 6
WORKOUT PLANS
-
01/06/2015 5-Week Program for Progressive Overload | Muscle & Fitness
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REST
LOW PULLS
VERTICAL PRESS
REST
HIGH PULLS
LEGS
REST
HORIZONTAL PRESS
LOW PULLS
VERTICAL PRESS
REST
HIGH PULLS
LEGS
REST
HORIZONTAL PRESS
LOW PULLS
VERTICAL PRESS
HIGH PULLS
REST
WEEK 2:
75% Max
WEEK 3:
80% Max
WEEK 4:
85% Max
DAY 6START
DAY 7START
DAY 8START
DAY 9START
DAY 10START
DAY 11START
DAY 12START
DAY 13START
DAY 14START
DAY 15START
DAY 16START
DAY 17START
DAY 18START
DAY 19START
DAY 20START
DAY 21START
DAY 22START
DAY 23START
DAY 24START
DAY 25
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01/06/2015 5-Week Program for Progressive Overload | Muscle & Fitness
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LEGS
HORIZONTAL PRESS
REST
LOW PULLS
VERTICAL PRESS
HIGH PULLS
REST
LEGS
HORIZONTAL PRESS
REST
LOW PULLS
WEEK 5:
50% of Week 4 Weight/Volume
START THIS PROGRAM
DAY 25START
DAY 26START
DAY 27START
DAY 28START
DAY 29START
DAY 30START
DAY 31START
DAY 32START
DAY 33START
DAY 34START
DAY 35START
