![]() Even if you’re frequently training and staying consistent, if your sessions haven’t got the right amount of intensity you won’t progress. The quality of your session is really important when it comes to getting results. IntensityĪdding intensity to your workouts is a great way to apply progressive overload. Top tip: Active recovery on your rest days like walking, swimming and gentle cycling is a great way to improve circulation, helping your body recover faster. General guidelines suggest at least 1 rest day a week, but not more than 3 between sessions. The general guideline on the frequency to train is: Beginner: 2-3: times a weekĪdvanced 4-7 times a week Although it’s important to train enough to gain results, it’s essential that you also allow your body enough rest or down time to repair and recover in between sessions. Whereas someone who has been training for a while, will need more sessions to upkeep their fitness and results. Someone who is new to exercise and working out will only need a couple of workouts a week to stimulate their muscles. Your level is key to defining how much you should train in a week. However, just like with the load, there is too much of a good thing and when it comes to frequency it’s important that you’re working out enough so that you get results, but not too much that you overtrain. ![]() Let’s say you’re going to the gym x3 a week, then upping this to 4 times a week is going to challenge your body and intensify your workout regime, helping you to keep heading towards your goals. FrequencyĪnother way that you can apply progressively overload is the frequency or amount that you train in a week. Perhaps 5kg seems too much, therefore drop it down to a weight that feels good for you. Remember your body is different from your best friends, your cousin or your sister, so feel it out and see how it is for you. So, say you’re using 50kg for your hip thrusts, the upper limit of the weight you can add will be 5kg. When it comes to increasing your weight, most fitness professionals will say not to increase it by more than 10 percent at a time. Summary: 2x2, If you’re able to increase the reps by at least 2 for the last set of an exercise for two consecutive workouts, then it’s time to add weight. If you’re able to do this with good form, then sis it’s time to up that weight! ![]() ![]() On the last set of two consecutive workouts you up the reps by 2, (so from 10-12 reps). So, imagine you’re doing 3 sets of 10 repetitions on your hip thrust and you’re able to perform all 10 reps in all 3 sets with ease. Assuming your form is good and you’re consistent with your training an effective method is to use the 2x2 rule. Before you even start adding any weight it’s essential that you have nailed how to do the exercise with perfect technique. So what is the right amount, and how do I know when to increase the weight?įirst things first, form is always the most important thing. Add too much too soon and you run the risk of injuring yourself. However, understanding how much to add, as well as making sure you’re getting it right for your level is going to be vital to ensure you get results in a healthy and safe way. Increasing the weight you use on the exercises you perform is seen by many fitness professionals as one of the most crucial ways to keep getting stronger and growing that precious muscle.
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