THREE WAYS YOU CAN APPLY PROGRESSIVE OVERLOAD

Here are three ways you can apply progressive overload without adding extra weight!

Tempo reps: tempo is the speed in which the movement is performed. By slowing down the speed you increase your time under tension/ load therefor apply further stress to the targeted muscle/s making the exercise harder.

Paused reps: paused reps are when you hold (pause) in a specific time throughout the movement. The time of the pause can vary and like the tempo rep the longer the pause the harder it will be.

1 & 1/4 reps: adding an additional 1/4 of a rep (usually in the position where the muscle it most stretched) again applies an addition stress to the muscles being worked therefore making it harder.

Give these variations a try and let me know what you think!

Coach - Amanda Buck