The BEST Progressive Overload Way (New Study)
House of Hypertrophy・11 minutes read
Progressive overload involves increasing load or repetitions, with a study showing both methods are effective for muscle growth. Muscle hypertrophy is achieved by training close to failure, with rep ranges between 6 to 35 recommended before increasing load.
Insights
- Increasing load or repetitions, not just intensity, is essential for progressive overload to stimulate muscle growth effectively.
- Muscle hypertrophy can be achieved through various training methods, including increasing load or repetitions, training close to failure, and adjusting strategies based on muscle mass involvement, showcasing the versatility of approaches to promote muscle growth.
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Recent questions
What is progressive overload?
Gradually increasing load or repetitions in training.
How does muscle hypertrophy occur?
Through muscle fiber recruitment and tension.
What are the recommended rep ranges for muscle hypertrophy?
Rep ranges between 6 to 35, close to failure.
How can muscle growth be achieved in exercises involving smaller muscle mass?
By increasing repetitions rather than load.
What are some alternative training strategies for muscle hypertrophy?
Decreasing load across sets.
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Summary
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Effective Muscle Growth Strategies: Load vs Reps
- Progressive overload is often misunderstood as training harder than before, but it actually involves increasing load or repetitions.
- A study compared increasing load versus increasing reps for muscle growth in untrained individuals over 10 weeks.
- Both methods resulted in similar strength gains and muscle hypertrophy, indicating both are effective for muscle growth.
- Muscle fiber recruitment and tension are crucial for muscle hypertrophy, achieved by training close to failure.
- Rep ranges between 6 to 35, close to failure, produce similar muscle hypertrophy, with a limit of 35 reps before increasing load is recommended.
- Exercises involving smaller muscle mass may require increasing reps rather than load, as constant load increases may not be feasible.
- Different training strategies, like decreasing load across sets, can also lead to muscle hypertrophy, showing various pathways to muscle growth.
