Progressive resistance training programs – the key to results!


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For a resistance training program to be successful there has to be progression. No progression = No results! Have you imcreased your weights lately? If not - read on

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Progressive resistance training programs – the key to results!

  1. 1. Progressive resistance training programs –The key to results!For a resistance training program to be successful there has to be progression. No progression = No results!Most people spend the majority of their time in a state of homeostasis. They are not building muscle andthey are not losing muscle. The only way to disrupt this state of homeostasis is to impose stress on the body.Stress can come in many different forms, such as mental, emotional, and physical. For the purpose ofbuilding muscle, we want to focus on physical stress.Here’s a basic example of the effects of a physical stress: when a person lies out in the sun for the first timeat the beginning of summer, he is applying a form of stress to the body. The body adapts to the stress bydarkening the skin. Let’s assume that you didn’t overdo it and were able to get tan in the 15 minutes you ngspent lying out. What would happen if you laid out again the next day for another 15 minutes? Would youget more tanned? No, you wouldn’t, because you have a already adapted to that stress and are prepared forthat demand the next time you impose it upon the body. That is your new level of homeostasis. To achieve adeeper tan, you will need to lie out for a longer amount of time.But doing the same thing again will not elicit an adaptation response. FREE EBOOK REVEALS…. Why ineffective cardio workouts and aerobics are sabotaging your fat loss efforts – And how to fix it! need to remember this important point when you are training: doing the exact same thing for a secondtime, be it lying out in the sun for the same amount of time or lifting the same weight for the same numberof reps, will not force the body to adapt in any way. You need progressive resistance training.Fatique vs FitnessAfter imposing a new demand on the body, the initial response is always fatigue and possible soreness, andyou may even experience a decrease in strength, although it’s only temporary. The body will fight to returnto its previous level of homeostasis, but will not stop there. It wants to be prepared for that demand Side 1
  2. 2. next time it’s faced with it, so the body will actually super or overcompensate and build itself up bigger andstronger.However, this is assuming that you did not impose too great a stress, and that you were able to properlyrecover. How do you know if you have recovered and thus achieved the training effect?You will be able to exceed your previous performance in the gym (lift heavier, do more reps, or accomplishmore work in the same or less time). If you can’t exceed your previous performance you either did too much,didn’t take enough time between workouts, didn’t eat or sleep properly.Remember, effective progressive resistance training in its simplest form is applying a new stress to the bodythat it is not used to or prepared for which forces recovery and adaptation. This can also be called the law ofprogressive overload.The end result is a bigger and stronger muscle.If you train the exact same workout with the same weights you give the body no reason to adapt. There’s noneed to. The body is lazy. It’s happy to stay at homoeostasis. When you train you should do the amount oftraining needed to push the body out of its comfort zone and force it to adapt. As a beginner you should notcomplicate this. Constant progression in weight with just enough volume needed to make this happen willhave you progress the fastest way possible. Nothing else should be on a beginners mind.It’s tempting to seek out other more complicated training programs, but it will only lead to confusion,frustration and slow progress and even stagnation. You should always be training within your limits withprogressive resistance training. No matter how intensive and puke inducing your workouts are, if you’re thesame strength in a given movement 1 years from now that you are right now there’s a pretty damn goodchance you are the exact same you as a year ago.About the Author:Kasper V. Christensen - Owner of FortiusFitness, is a trainer who specializes in rapid bodytransformations.Download His FREE 26 page eye-opener and controversial eBook…Aerobics – The big “fat” lie!Discover why ineffective cardio workouts and aerobics are sabotaging your fat loss effort.Click here to Download the FREE eBook —-> Side 2