Overloading:An Example
August 9th 2007 17:50
My last entry broached the subject of overloading and its centrality in developing fitness. This is true in whatever activity you choose for your fitness.The essence of overloading is to make sure that you are not just going through the motions.
During my latest workout I was reminded once again how important applying overloading is to improve fitness. I was standing in front of the standing deltoid machine where I had just run off six repetitions with a fairly heavy weight. At the instant I reached six reps a reality hit me: that was easy,extremely easy. I could have stopped at that point and told myself that I had done one of my prescribed sets.Would I have made any progress toward greater fitness? Compared to not training and spending the time on the couch, I would answer yes. If I ever want to reach a level of fitness, that is satisfying to me the answer is no.
The reality of fitness training is that you cannot relax at any time. If you do,you will find your fitness level receding.If you are not at the level of fitness you want, you will never reach that level without overloading.
What could I do to overload as I stand with six reps under my belt? The most obvious thing is to add more to the set. That sounds almost sarcastic unless you realize that your gym is filled with newbies who are told to do 10 reps and that is exactly how many they do,whether it pushes them or not. In fact I really had done my six reps to get to reps 7-?.That is where my body is forced to adapt.
What should I do at rep 7 to overload? I have options. I could add reps by cheating-using momentum created in other parts of the body to help the deltoids complete these reps. I could alternatively stop at six and wait 5 seconds and start another set of the same deltoid movement.I could immediately move to another deltoid movement-preferably a overhead press movement-and complete it. I could also reach down and lower the weight on my standing deltoid machine and do another set.
Any of the above will force adaptation.That is,however, if I use that overload for a period of weeks whenever I do my standing deltoid machine. It is that repeated overload pursued for a few weeks that is sure to bring about progress toward enhanced fitness. At that point, it is my sad duty to say, I will want to change my overload. I could easily do this by adding weight,but I have to make a change or my body will stop adapting.
Overloading is serious training,but it is crucial for normal people to make progress. If you are unwilling to push yourself, you probably are at your maximum level of fitnes. Your servant, as always.
During my latest workout I was reminded once again how important applying overloading is to improve fitness. I was standing in front of the standing deltoid machine where I had just run off six repetitions with a fairly heavy weight. At the instant I reached six reps a reality hit me: that was easy,extremely easy. I could have stopped at that point and told myself that I had done one of my prescribed sets.Would I have made any progress toward greater fitness? Compared to not training and spending the time on the couch, I would answer yes. If I ever want to reach a level of fitness, that is satisfying to me the answer is no.
The reality of fitness training is that you cannot relax at any time. If you do,you will find your fitness level receding.If you are not at the level of fitness you want, you will never reach that level without overloading.
What could I do to overload as I stand with six reps under my belt? The most obvious thing is to add more to the set. That sounds almost sarcastic unless you realize that your gym is filled with newbies who are told to do 10 reps and that is exactly how many they do,whether it pushes them or not. In fact I really had done my six reps to get to reps 7-?.That is where my body is forced to adapt.
What should I do at rep 7 to overload? I have options. I could add reps by cheating-using momentum created in other parts of the body to help the deltoids complete these reps. I could alternatively stop at six and wait 5 seconds and start another set of the same deltoid movement.I could immediately move to another deltoid movement-preferably a overhead press movement-and complete it. I could also reach down and lower the weight on my standing deltoid machine and do another set.
Any of the above will force adaptation.That is,however, if I use that overload for a period of weeks whenever I do my standing deltoid machine. It is that repeated overload pursued for a few weeks that is sure to bring about progress toward enhanced fitness. At that point, it is my sad duty to say, I will want to change my overload. I could easily do this by adding weight,but I have to make a change or my body will stop adapting.
Overloading is serious training,but it is crucial for normal people to make progress. If you are unwilling to push yourself, you probably are at your maximum level of fitnes. Your servant, as always.
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