If you’re worried that your tickets to the gun show might be rescinded now you can’t get to a gym, then breathe easy – all you need to build bigger arms (in fact, to work your entire body) is one dumbbell. Powerlifting and CrossFit athlete and founder of Battle Cancer, Scott Britton, has put together a simple (simple to understand, that is; getting through it is anything but) dumbbell workout that will build muscle at home, even if you’ve got nowhere to show it off. Targeting the entire body, the following 15-minute workout is split into three sections – each with three exercises – that will hit your arms, your back and your legs. If you’ve got a set of dumbbells, then pick a weight that lets you finish all your sets and reps without losing form – there’s a lot of them, so don’t be a hero. If you’ve just got the one dumbbell and it’s too heavy to finish everything off, drop a set or two from each round as needed. Each section is a mini-circuit, so do one set of each exercise in order, without rest, then repeat. After you’ve finished off all your sets, take a 60-second breather then move onto the next section. By limiting your downtime, you’ll keep your heart rate high which means you’ll burn more calories without needing to lift heavier weights.
If you’re serious about weightlifting, you’ve probably heard the term “progressive overload” before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. This means you need to lift heavier weights, perform more reps, or do more sets to continue progressing. The concept of progressive overload is based on the idea that you need to challenge your body continually to see continued progress and improvements in strength and Titan Rise Male Enhancement muscle growth.
When you lift weights, your muscles experience micro-tears, which heal and grow stronger during rest periods. Progressive overload ensures that your muscles are continually challenged, which means they will continue to grow and adapt to the increasing demands you place on them. By gradually increasing the demands on your muscles, you are forcing them to adapt. As a result, they will grow stronger. This is why simply doing the same workout repeatedly without any changes will lead to a plateau. Why is Progressive Overload Important? Progressive overload is essential for building muscle and strength. Without it, your muscles will eventually adapt to your current workout routine, and you will stop seeing results. By gradually increasing the demands on your muscles, you can continue to progress and achieve your fitness goals. To effectively implement progressive overload, you need to track your progress and make changes to adjust to your workout routine regularly.
This could involve increasing your weight, adding more reps or sets, or changing your exercises to target different muscle groups. What are the types of progressive overload? Here, we divide them into weight, volume, and Titan Rise Performance intensity progressions. One type of progressive overload is weight progression. This involves gradually increasing the amount of weight you lift over time. For example, if you are doing a bench press, you start with one hundred pounds and then gradually increase the weight to 110 pounds, 120 pounds, and so on. Increasing the weight forces your muscles to adapt to the new stress, which leads to gains in strength and muscle mass. Another type of progressive overload is volume progression. This involves gradually increasing the total amount of work you do over time. You can do this by increasing the number of sets, reps, or exercises you do in a given workout. For example, with bicep curls, you might start with three sets of ten reps and then gradually increase to four sets of twelve reps, five sets of fifteen reps, and so on.
By increasing the volume, you are again forcing your muscles to adapt to the new stress, which leads to gains in strength and muscle mass. The third type of progressive overload is intensity progression. This involves gradually increasing the level of difficulty of your workouts over time. This can be done by decreasing rest time between sets, increasing the tempo of your lifts, or performing more challenging variations of exercises. For example, if you are doing squats, you might start with bodyweight squats and then gradually progress to goblet squats, front squats, Titan Rise performance booster and eventually barbell squats. By increasing the intensity, you are once again forcing your muscles to adapt to the new stress, which leads to gains in strength and muscle mass. Now that you know what it is, why it matters, and the types of it, it’s time to jump into the exercise itself. Like anything else in life, doing progressive overload requires planning. Even if the name gives the impression that you have to push your limits, you can’t just overload yourself with every imaginable exercise.
