How To See Results In The Gym: Progressive Overload & A Free Gift!!

View this post on Instagram

A post shared by CoachedByCait-1:1 Macro Coach (@evolving.with.cait.hoyler) on Dec 3, 2019 at 6:14am PST

Progressive overload is a gradual increase in either frequency, volume, intensity or time in order to develop muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What this looks like in action:
Frequency: instead of 1 lower body day, hit it 2x/week. Make sure you give your muscles 48-72 hours to recover it’s lower body though!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Volume: sets x reps x resistance. Say you’re doing 3 sets of 12 reps with 10 lbs. Maybe next time do 3 sets of 14 reps with 10 lbs OR 4 sets of 8 with 10 lbs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Intensity: increasing to maximal Dunc’s too all capacity. If you hit 3 sets of 12 reps but aren’t fatigued, go heavier (with correct form).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Time: if you do 10 reps of body weight squats in 30 seconds, next time try getting 12-15 in 30 seconds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All provide stress on the body, causing it to change. If we’re doing the same things were not progressing!
Similarly, doing a different workout every time you’re in the gym isn’t giving your certain muscles enough repetitive stress in order to ACTUALLY grow muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend who would benefit!
✨✨✨✨✨✨
ALSO I’m giving away free December workouts WITH my trainerize app that my clients get for ANYONE who needs a plan over this next month.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Swipe to the end to see a video of the app and how it forces progressive overload to see those changes!
(These are just examples-not the workouts I’ve created)
COMMENT “me” below if you want the workouts for free, app & all!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
LET’S GET STRONG THIS WINTER, together ♥️👯‍♀️💪🏻 Check my stories for more details