Overload Principle

Training Intensity Principles: Overload Principle

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To shock your muscles into growth, you can overload with progressively heavier poundage. For example, if you can bench press 150 pounds for a total of 10 repetitions, you may want to increase this number weekly by upping the poundage by a certain percentage each week. Another overload method is to decrease the amount of rest time between sets. Once again, if you can bench press 150 pounds for a total of 10 repetitions, you may want to decrease the rest interval between each set, from two minutes to one minute and a half.

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