If you grew up in the era where we feared ‘getting bulky’ it’s pretty empowering to now be encouraged to lift heavier build strength and actually grow muscle (i'm here for it)!
But how does this whole 'muscle growth' thing work, is it just a case of progressively overloading with heavier weights?
Well yes, if you’re still using tiny dumbbells for every exercise, you’ve probably plateaued in seeing changes in body composition (muscle definition) and DO need to lift heavier.
But there’s a flip-side to this, after the beginner gains where you realise you’re actually a secret bad-ass and can lift waaaaaay more than you thought, you will eventually hit a ceiling with lifting heavier.
So if you’re finding that you're grinding out reps and having to break up your sets, it’s time to train a little smarter (before you injure yourself and are back to square one).
And here’s what you’re missing....
Progressive overload is not just about lifting heavier.
You can also encourage muscle growth by:
Increasing time under tension (this looks like slow eccentrics, pauses, tempo reps)
Improving control of reps (eg taking out momentum/bouncing between reps)
Increasing volume within a given session (sets, reps)
Improving range of motion (eg squat depth)
Reducing rest time between exercises/sets
If you spend a decent block on one or two strategies above, you will see changes in body composition and eventually be able to lift heavier again too (increasing time under tension is great for building strength)
So keep building, just know that doesn’t have to be continuously lifting heavier and smashing yourself for hours in the gym each day.
It’s about training smart, prioritsing recovery and eating ENOUGH food! (another big reason folks don’t see the changes they’re hoping for)
If you’ve hit a plateau or are just starting out and feel a bit daunted by all of this, give me a shout.
It would be my pleasure to help you become one of those annoyingly strong humans who casually carries all the shopping, the car seat and the dog in one trip.