How to Make Progress in the Gym
The most effective ways to improve in the gym; physically and emotionally.
This advice is provided by a fitness professional that has been providing clients results for years.
The day you step foot in the gym, it is for the sole purpose of bettering yourself. Over time it may seem like the progress has come to a halt. In this reading you will find affective ways to continue progressing in your fitness endeavors.
Below are three crucial tips on how to continue progressing in the gym, in nutrition, and in overall fitness.
Tip #1: Progressive Overload
Tip #2: Change it up
Tip #3: Rest and Recovery
TIP #1: PROGRESSive Overload
Oh, okay PROGRESSive Overload = Progress
Progressive overload has been studied to improve muscular strength, hypertrophy, and muscular endurance. This principle is the gradual increase in the stress placed on the body over time. The goal of progressive overload is to continuously push the body to adapt and improve its strength, endurance, and performance.
This Can be achieved by:
Increasing resistance: lifting heavier weights, increasing resistance on machines, or using resistance bands.
Increasing repetitions: increasing the number of reps per set or increasing the number of sets per exercise
Increasing Intensity: this can be increased by shortening rest periods, increasing the speed of movement, or incorporating more challenging exercises
Tip #2: Change it up
Whether you just started going to the gym or you consider yourself an expert, the body requires a change in stimulus to change. After months or even years of doing the same workout program (that might've worked at first) the body adapts to the stimulus/stress that is placed on it.
For example, if I'm doing a push-pull-legs split for a year, my body is going to be completely adapted to that stimulus and routine. As a professional I recommend changing programs or trying new exercises within a workout program about approximately every three months. A change in routine requires; differing intensities, change in exercises, and change in volume per muscle group.
Personal trainers refer to the change in workout routine (weight and rep range) on a monthly basis as phases.
The phases are:
Stabilization Endurance
Strength Endurance
Muscular Development (hypertrophy)
Maximal Strength
Power
Tip #3: Prioritize Recovery
Rest and Recovery is crucial for muscle repair and growth. This consists of getting enough sleep, consuming enough protein, staying hydrated, and setting days aside to not participate in strength training. As a fitness professional I have seen exponential growth in my overall recovery by incorporating active rest days.
What is an active rest day?
An active rest day can be a day dedicated to mobility and flexibility, and/or a day where you incorporate light cardio. I have found that dedicating a day of light-moderate intensity cardio (110bpm-145bpm) for 30-45 mins helps breakdown and get rid of the lactic acid that gets stored in the muscles after strenuous exercise. This helps the body prioritize the strengthening and rebuilding of the muscles.