Load progression technique is critical to development, but requires attention
Increasing weight in the gym is something every bodybuilder has tried to do. It could be due to extinction, ego, or even the guidance of a gym instructor. What some may not know is that, in addition to being a critical technique for improving student outcomes, load progression also requires some attention. Increasing the load just to impress the people around you can lead to injury. Respecting limits and proceeding calmly is the key to success.
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What is load progression?
On the other hand, complacency with training and failure to seek evolution will completely stagnate the pursuit of your goals. The ideal is to have balance. “The progression of loads is important because from the moment we progress in training, our body becomes stronger. Therefore, a certain stimulus that was previously sufficient to generate adaptations is now no longer sufficient because the muscles have already become accustomed to him”, says Thiago Moreira, director of the technical department of Smart Fit.
To better understand the importance of gaining weight in the gym it is necessary to analyze the structure of the activities. As we progress through weight training, our body adapts to new stimuli. An exercise performed for the first time can be very demanding on the muscles. But if it is done every week, it will soon become a simple and ineffective task for evolution. “Therefore, the progression of loads must be done in such a way that a new and stronger stimulus is given, so that the body can generate adaptations and be able to resist increasingly greater stimuli,” says Moreira.
How to find your ideal weight?
It is important to pay attention to the responses that the body itself gives. Understanding that evolution is gradual will help you identify the ideal time to add a few extra pounds to a particular exercise. The advice is simple: if it’s too easy, increase the weight. “Once you are able to perform the sets of exercises with good technique and feel that you could do at least four more repetitions beyond what is proposed, it may be a good time to increase the training loads. For example, if the sets are prescribed to perform 12 repetitions and you feel like you can do 15 or 16, then you can bet on the progression of the load”, he advises.
Training prescriptions usually indicate how many sets and repetitions you should perform on each device. And there is a reason for this, ideally it is the maximum number of movements you can perform in the exercise. What makes all this the same is precisely the weight used. “If you feel like you can perform many repetitions above what is recommended, that you can move the weight easily, or that you can finish the set without much effort, these may be signs that the load is too light,” says Moreira.
However, when you choose a very high weight, the opposite can also happen. “If your technique is compromised and you don’t reach the recommended minimum number of repetitions, the load may be too heavy,” she advises.
Tips for gaining weight in the gym safely
The worst thing that can happen to anyone who wants to improve in the gym is to get hurt. Injuries can prevent you from training and erase all the progress you have made so far. Therefore, you need to be patient when lifting loads. Professor Moreira warns to preserve the good execution of the movement. “Small progressions of 2% to 10% of the load you are using, without compromising technique and correct movement, and using 2.5kg, 3kg plates and smaller dumbbells are great ways to advance loads safely,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
