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Jeffrey Morgan - All Stars Personal Trainer


When we start any form of training our body needs to adapt to the new stimuli. In general it’ll take about 6 weeks for your body to make those adaptions before the progress starts to slow down. It is that this stage either we change the program you have started and start something new or we start to make adjustments so that we start to incorporate new systems and formats that provide us with what is called “PROGRESSIVE OVERLOAD”

Progressive overload means that we’re now incorporating things we were not doing in the first 6 weeks or period of time until the adaption was made. Once the adaption to the training program you are currently undertaking starts to stall this is where new ideas to provide the same stimuli you use to get when you first started are required to further progress your results.

There are many ways to create a progressive overload and all are effective if applied with the correct form & technique. Whether you add more reps, shorten your rest time, up the weight, use different techniques such as drop sets, negatives, high/low’s etc it is extremely important to make it progressive and not sudden.

Males are a classic example of over doing the progressive overload. They either train with a mate who can lift heavier and has trained for a period of time or they see some smaller bloke in the gym and all of a sudden they have to lift more than their mate. Yeah they may lift the weight through sheer determination and drive trying to prove  point but I guarantee you that if they continue with that tempo over a period of time they will put themselves into the over0training zone and burn out. It’s about training muscles and not our ego’s that yields results.

Increase your weights in small increments over time, not in a session because some smaller guy is pumping out 50kgs Dumbbell bench and you best is 40kgs you try 50kgs not to look weak against a smaller bloke, that’s crazy! A lot of the increments I recommend from you maximum lifts may be 1.25kgs each side until you can lift that effectively but more importantly safely to prevent injury. Train for you, compete against you and try to be just a little bit stronger or fitter over a long term period. Set goals and targets and work towards them.

The same progressive overload can be applied to any sports pre-season or even running or preparing for a fun run/marathon. If you’ve never run before then why would your first run be over 10kms because your friend has been running for years. Why not run 1km and then next week 1.5kms and gradually build it up until you can run the 10kms where you’re running efficiently and have prepared for it. “Failing to prepare is preparing to fail”

So set a plan, have targets and have a specific goal (I want to run 10km at a 5 minute per km pace) to have something to aim for. Don’t go out without direction whether that be sports team training, resistance work or even running. Always have plans and goals. Keep a log to track and monitor your progress so that you can see all the hard work you’ve put in has not been for no reason. It will motivate you and keep you going if you start to drop off but most of all be patient. Don’t progress to 50kgs when you can only lift 40kgs. Go to 42.5kgs and work with that until you can go to 45kgs.

I know this way your training will be long term meaning you won’t rush something that doesn’t need to be rushed unless you have a photo shoot, holiday coming up or your about to get married and only have a short period of time to get results then you have no choice but to up the ante from day dot to maximize everyday you have available until your event.

Until next time everyone, train hard but better still train smart – hit the muscles and not the egos!



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