Monday, January 14, 2013

Progressive Overload = Growth

Progressive Overload  = Growth

Clients ask me often in the gym ,"How do I TONE, how do I get arms that have shape or curves?" My answer is to lift. Heavy, different than you have been. Granted, there are all kinds of factors that add up to the "arms" people are aiming for: Genetics, diet, training program, effort. YES, effort. 

Diamonds form under pressure
water can carve through rock with time
Gold is made pure through intense heat
WE become stronger through trials, through testing, through OVERLOAD.  

At the gym, do you come in and lift the same amount of weight each day? Do you always do the same exercises for the same amount of time? If so, chances are you are not seeing many results. When you change what you are doing, when you CHALLENGE your muscles and your body you will see change. 

Progressive overload forces the body to do more than it's accustomed to and just like that diamond that overload process is where change happens. When we put pressure on our musculoskeletal system (muscles, bones, connective tissue etc) and strengthens ALL of those! Eventually our body adapts to what we are doing, how much weight we are lifting and we simply maintain the weight, physique etc we are at. 

Overloading Chest and Triceps today. 

A few ways to implement progressive overload is increase resistance or weight used. When 10 reps at 12 pounds becomes easy, up your weight and still aim for your 10 reps. 

Increase time: Do more sets of the same exercises, spend more time and keep that muscle under more tension in turn and you will see growth. 

Increase intensity: take fewer rests, do crunches in between or change the speed (lift a little slower and create more intense reps.)

Make one change and stick with that for three to four weeks, then make another change for three to four weeks. Progressive Overload is a concept within a periodization program, a way of moving through stages of training for growth and injury prevention. Increasing sets and reps for a month and then moving on to heavier weights and fewer reps is a simple example. 

Through the waters
Isaiah 43: 

Fear not: for I have redeemed thee, I have called thee by thy name; thou art mine.
When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: 
when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

The same progressive overload process applies with our faith. When we face things that are too much for us, when we are forced into a situation we are not accustomed to, we will GROW. Each one is our choice. Will we pick up that extra weight in the gym? Will we allow our selves to be changed, shaped, refined and formed like a diamond into what God is calling us to?

 We may not know the shape of it yet, but we know that through God the outcome will shine, be brilliant and will cause us to GROW, be strengthened and progress! IF we allow him, will we? 

Sunday, January 6, 2013

Holy Shoulders workout & a quiet focus for 2013


Of course I do, church is always uplifting and it's a day spent with family and getting ready for the week ahead. Today I prepared mentally for a week of work and spent time thankful for being able to be a trainer. I have the opportunity daily to impact and inspire so many people in so many vast ways, I wonder if they know that I pray for them as they press and push? Someday they might. :) 

 I have decided that Sunday's are now shoulder day. There is a gym just a mile from church and I can go right after and get a holy, WHOLY hard workout in! I am all about pre-fatiguing the muscles these days with 3-5 sets of high reps and a little lower weight. I am loving the effects! Here is my shoulder workout from today: 

Warm up Overhead press machine 3 sets of 15 @ 35# 

Overhead press 20# DB
seated, straight arm side raise 10# DB  
Prone Rear delt fly 10# DB

4sets of 10-12

upright row 20# DB
side raise bent arm 15# DB

4sets of 12

Right after the warm ups! Not bad for the start... 

I also got a glimpse of my back in the mirror and took a pic! Not bad progress--after I met Felicia Romero, IFBB pro and she suggested working on shoulders and back, I have been diligent in doing so! HAPPY Happy with the peak of my back today. 

Slow Six pounds
I am SLOWLY leaning out. It's a little slower than I would have liked, but slow and steady wins the race, meaning I want to keep all the muscle I can and stay strong while I lean. My goal was six pounds in December, but if you follow me on FB you will see that my hubs and I had done poorly at food tracking, so it has been 2 pounds, not six. Still I rocked my goals of increase water and being SPOT on for supplement intake! 

The holidays aren't to blame for not meeting my goal, a new schedule/family/routine isn't either. I was lax in what I ate, it wasn't as clean as it could or should have been and I can see it, but the good news is that I can see my hard work in the gym paying of, my good supplementation paying off and I know that the last few weeks of reigning it in are starting to show as well. 

Better and with RESOLVE

I want to be better than ME, better than yesterday, stronger than I was before, I want to see change. I am not much for setting resolutions this year. I don't know why. I usually am. This year, I feel the Lord leading me stronger than ever and maybe that's it. My goal, my RESOLVE is to abide in Him, follow HIM, enjoy his benefits and his goodness. I know I will do things this year, I always have goals ahead of me and to share honestly God even told me, this was a "the year" for me. I don't know what that means, or in what arena, but I know that my heart, head and feet better be ready. My best prep for that is being saturated in His word, the bible and keeping my eyes fixed on Him! 

 What are you resolving to do in 2013??

Related Posts with Thumbnails


Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.