Want to have the muscle mass of bodybuilders from the golden era of bodybuilding? Study carefully all the recommendations of the repeated Mr. Olympia. Within the framework of this article, one of the basic principles of bodybuilding will be considered - the principle of overload. It should be admitted that Wyder is not the creator of this principle, and was known about him in ancient Greece. Actually, the same can be said about almost all the principles of modern bodybuilding. Wider only systematized the available information and made it understandable for ordinary athletes.
What is bodybuilding overload?
Bodybuilding is based on two simple truths based on the physiology of the human body:
- When the muscles are exposed to high loads, growth factors are activated in the tissues, and the muscles will begin to grow.
- For constant progress, the load must constantly increase.
Everything is very simple, but in words. In the practical application of these concepts, a large number of questions arise, for example, how to greatly increase the load. It is best to use the following scheme here: when the athlete's strength indicators have reached a level at which he can perform 12 repetitions in three approaches, it is necessary to increase the load.
There is also a specific value for this increase, equal to five percent. At the same time, an important factor is the execution time of the approaches, which should be approximately the same. Simply put, after increasing the load, you cannot increase the duration of the training. Unfortunately, many athletes do exactly the opposite.
Using the principle of overload in bodybuilding
Today, more and more athletes are starting to use steroids. However, the use of "chemistry" will not allow you to significantly increase the power. Using overload in training is a real challenge for the athlete. It is very important that you do not end up in a state of overtraining. This is even more relevant, since the last couple of repetitions are often forced or partial. This fact forced the athletes to make changes to the scheme of the three approaches, although it continues to be the most acceptable. But today, rarely anyone uses a fixed number of repetitions in approaches and the following scheme is mainly used:
- 1 approach - 15 repetitions and the last one on the verge of failure.
- Set 2 - 8 to 10 reps.
- Set 3 - 6 to 8 reps with heavy weight.
This approach to training allows athletes to give their best and work out their muscles with high quality. But this scheme is suitable only for those bodybuilders who have been practicing for more than six months. It is not recommended for beginner athletes to use it, since it places serious demands on the ligamentous-articular apparatus and can lead to injury and must first be strengthened.
In addition, novice athletes do not yet have sufficient endurance, and this fact will prevent them from achieving the necessary intensity of training. During the first six months, you should not think about heavy weights and personal records. First of all, it is necessary to focus on the technique of movements and prepare the body for future loads. During the week, it is recommended to increase the weight of the shells by a maximum of two and a half kilos.
The intensity of your training directly depends on the duration of the training. There is one rule in bodybuilding that says that when you reduce the training time by a third, the intensity is halved. Thus, we can say that the less you exercise, the better. But at the same time, it must be remembered that this method is intended for extreme cases, and it is best to apply it after the adaptation stage, every couple of months reducing the time by no more than ten minutes.
Overload training requires a lot of effort on your part, and you need to approach it methodically. You must fully concentrate on the work you are doing. Also watch out for stressful situations, as under the influence of powerful loads, your psyche can be on edge. Don't set personal records, but follow your training plan.
You will also need to pay special attention to nutrition. First of all, this concerns carbohydrates, since you will need a lot of energy. Eat fruits and cereals to provide the body with the necessary amount of carbohydrates. In addition, you will need to increase the amount of vitamin B taken. The best option would be a complex of substances of this group. When using overload training, your food should be as varied as possible.
If you haven’t kept a diary before, then you cannot do without it during overload training. You cannot remember so many numbers. In the first stage of overload training, increase the weight of the weights only once every 14 days. Then, after a couple of months, you will have a special feeling that will prompt you to gain weight. Once every 14 days, increase the weight by no more than half a kilogram.
For more information on Franco Colombo, see this video:
