"Strength training workouts cause adaptations, if they have worked as intended. The adaptations that we achieve after a good workout improve our ability to exert force, either in terms of maximal strength (increased weight with a given number of reps) or repetition strength (increased number of reps with a weight). By implementing an increase in the number of reps or weight in our next workout, we match our improved capacity for performance with an increased requirement. This is called progressive overload. Progressive overload allows our high-threshold motor units to be recruited in our next workout despite our greater strength. Also, when progressive overload is achieved, we know that our training program is working, since it indicates that adaptations must have happened. In contrast, increases in training volume (number of sets from one workout to the next) do not provide the same information, since we can achieve increases in volume without adaptations happening."
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3151 kkal
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Lemak: 71,02g | Prot: 176,90g | Karb: 510,55g.
Makan Pagi: Quest Blueberry Muffin Protein Bar, 1% Fat Milk, Kellogg's Special K Protein Original Multi-Grain Touch of Cinnamon, Chiquita Banana, Pears. Makan Siang: Pancake Syrup , 1% Fat Milk, Kodiak Cakes Protein Packed Buttermilk Flapjack & Waffle Mix, ConAgra Foods Egg Beaters, Peaches , Gatorade Whey Protein Bar Chocolate Chip. Makan Malam: Soft Peanut Butter and Chocolate Chip Granola Bars, Navels Oranges, Pure Protein Chocolate Peanut Caramel High Protein Bar. Camilan/Lainnya: Ole Extreme Wellness Spinach & Herbs Tortilla Wraps. lagi...
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4135 kkal
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Latihan:
Bersepeda (Santai) - <16 km/jam - 2 jam, Tidur - 5 jam dan 45 menit, Duduk - 8 jam, Berdiri - 7 jam, Latihan Beban (Sedang) - 1 jam dan 15 menit. lagi...
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Komentar
@diablo, do these increases have to happen at the next workout of the same muscle group, or can it take a few times of having the same reps and sets until you can try heavier?
02 Agu 19 oleh anggota: mbscn
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@chris (I couldn't find your noob post, so I am asking here) what is a drop set?
02 Agu 19 oleh anggota: mbscn
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Increasing strength or reps with the same weight will only happen pretty consistently if you're new to lifting. Also, they will happen more if you're in a calorie surplus. At my level, I am lucky to just maintain strength while in a deficit. Newbies will make "gains" because of neuroadaptations to certain movements. You'll steadily do better at balancing the weights and ger more efficient at the movement while at the same time gaining muscle and getting stronger. Those were the days...
02 Agu 19 oleh anggota: -Diablo
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And it's totally ok if you don't make any progress for a week or more. Just keep plugging away and you'll improve.
02 Agu 19 oleh anggota: -Diablo
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Thanks diablo. I was already nervous as I'm stuck on 15# with the lateral raise, and 35# with my shoulder press
02 Agu 19 oleh anggota: mbscn
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Chris, I have the teal wrist weights. No joke. They help me go up incremently on my hand weights. Got rid of the leg warmers. You're so 1980's. 🤓
02 Agu 19 oleh anggota: Erquiaga
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Heck I still use 15's on lateral raises. That movement will never get too strong. I do a lot more on bent over laterals but strict laterals are more about the mind muscle connection and feeling the burn than anything. Lol, Erquiaga! True.
02 Agu 19 oleh anggota: -Diablo
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I’m getting my phone all greasy from the 🍿🍿🍿
02 Agu 19 oleh anggota: moopie321
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What about Susan Powter? STOP THE INSANITY!! No one ever remembers poor Susan. Circa early '90's. Can't remember what she preached but she did yell a lot, if I recall. I loved my sweatin' to the oldies... not enough to do it every day to not be a fat ass- but it was enjoyable. Then I moved on to Tae Bo (to not use those) and then most recently Beach Body Piyo- which I gave away. I wish I could use 35's for shoulder presses but not quite there yet. Soon...
02 Agu 19 oleh anggota: davidsprincess
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Thanks chris. Any thoughts about BCAA
02 Agu 19 oleh anggota: mbscn
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Just one more question, Chris. What color is your head sweatband? 😂🤣😂
02 Agu 19 oleh anggota: Erquiaga
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This is another great thread. Sometimes I get frustrated when I don't see the strength gains as fast as I would like. I have found that if I move up to the next weight increment I may surprise myself. I might not be able to do as many reps as I want but it's a starting point. I like to think of it as my working point. Then I start adding reps until I get them up to a new challenge. For me it's all about that last quality rep...
02 Agu 19 oleh anggota: John10251
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05 Agu 19 oleh anggota: GardenOfHeeden
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