5 Ways to Program Progressive Overload for Clients without Adding Weight
The method of designing a shopper’s health program can really feel a little bit like constructing with Legos.
Each brick you ultimately resolve so as to add to the venture must account to your shopper’s occupation, distinctive life-style points, present health degree, and even particular person preferences and tendencies when figuring out, amongst different components.
That’s why each shopper’s “completed constructing venture” (i.e., personalized coaching plan) is exclusive.
However irrespective of how completely different a shopper could also be from the following, you’d discover that there’s one constructing block it’s essential to use—no exceptions.
Have you learnt what that’s?
It’s progressive overload. In different phrases, the energy and conditioning precept that states we have to enhance the calls for on the neuromuscular programs over time to create and maintain physiological variations from resistance coaching.
And opposite to widespread perception, progressive overload isn’t nearly including weights.
This text outlines 5 methods you possibly can hold your shoppers progressing—with out resorting to heavier dumbbells, kettlebells, or barbells.
Have Your Consumer Carry out Extra Reps
Let’s say your shopper is deadlifting 235 kilos. Including 22 kilos to the barbell is only a 9% enhance in weight—and, most often, your shopper would have the ability to deal with the load.
Nevertheless, in the case of isolation workouts (e.g., bicep curls, triceps pushdowns, lateral raises), implementing the identical diploma of enhance is not possible. Having your shopper go from 10- to 15-pound dumbbells on these entails a whopping 50% bounce in load.
There’s no approach your shopper would have the ability to carry out the train with correct type and approach. If in any respect.
So, how do you get your shopper to progressive overload on this case?
Ask them to get one other rep (or two) with the identical load. For instance, say your shopper is performing the dumbbell lateral raises with 10 kilos for 10 reps. As an alternative of handing over a heavier dumbbell the next week, get them to carry out 12 reps with the 10-pound weights.
You will know it is time to (lastly) enhance the load when your shopper can carry out wherever between 15 to twenty reps—with nothing lower than excellent type—on all their working units.
Program Shorter Relaxation Intervals
Get your shopper to work tougher throughout their periods by reducing down on their inter-set relaxation intervals.
This forces your shopper’s muscular tissues to work “time beyond regulation,” considerably rising metabolic stress—one in every of three key contributing components to muscle hypertrophy (the opposite two being mechanical pressure and muscle harm).
There’s an vital disclaimer right here, although.
Don’t be over-enthusiastic about decreasing your shopper’s relaxation instances. Doing so can damage their total coaching quantity—since they’d be combating a excessive degree of collected fatigue throughout their working units—and make them concern turning up for his or her periods!
However this begs the query: Simply how a lot can you narrow your shopper’s relaxation instances by?
That depends upon the kind of workouts they’re doing. Right here’s a common guideline that will help you resolve:
- Single-joint workouts: 2 minutes
- Compound workouts: At the very least 3 minutes
Basically, you possibly can afford to be a little bit extra “beneficiant” along with your shopper’s relaxation intervals on compound actions. Whereas extreme fatigue and the ensuing form-breakdown are unlikely to trigger severe accidents on the lateral raises, the identical can’t be stated for deadlifts or squats.
Change Up Your Consumer’s Train Tempo
Get your shopper to elevate to a set tempo.
That is notably helpful for shoppers who like to “cheat” and bounce out of the underside positions of their lifts (e.g., squats and bench press) as a result of tempo coaching is all about transferring slowly and underneath management—which will increase time underneath pressure (TUT).
TUT refers back to the period of time a working muscle is held underneath pressure throughout an train set.
In different phrases, rising your shopper’s TUT raises the calls for you’re putting on their muscular tissues. And that’s basically the crux of progressive overload. As soon as once more, although, don’t take this technique of progressive overload to the acute.
There’s sometimes no have to have your shopper carry out any section of any motion for greater than 10 seconds.
Along with being an disagreeable expertise total, having your shopper decrease themselves for 12 seconds on a pull-up solely hurts their coaching quantity and reduces the effectiveness of their exercises (in the event that they’re even capable of do it within the first place).
Enhance Your Consumer’s Vary of Movement
Take note of how your shopper is performing every train. Are they struggling to hit a full vary of movement (ROM)?
If they’re, then bettering your shopper’s ROM is among the best methods to assist your shopper progressively overload with out including weight.
As an example, let’s assume your shopper can’t go deep sufficient (i.e., greater than a 90-degree bend within the knees) on the leg press due to overly tight hip flexors and restricted ankle mobility.
They’re solely transferring the load, say, 40 cm on the leg press machine.
Now, think about that you simply then have your shopper stretch out their hip flexors (with one thing just like the lunge stretch) and work on their ankle mobility (with one thing just like the knee-to-wall drill or weighted ankle stretch).
What occurs? Due to improved mobility, they’re capable of—on the very least—hit a 90-degree bend of their knees on the backside place.
So, as a substitute of solely transferring the load 40 cm, they’ve now elevated the “efficient working distance” to 50 cm on the machine. And that is basically progressive overloading: getting your shopper’s muscular tissues to work tougher over time.
Additionally, generally, all of your shopper wants is a cue to make use of a full vary of movement on their actions.
As an illustration, with an train like bicep curls, you possibly can say one thing like, “Be sure to decrease the dumbbells again to the beginning place earlier than beginning on one other rep.”
Preserve Coaching Quantity Whilst Your Consumer Loses Weight
In case your shopper has been sticking to the weight reduction exercise plan you’ve created, likelihood is they’ve misplaced weight. Congratulations!
Right here’s one thing price remembering in regards to the course of: When your shopper loses weight, they’d inevitably lose a proportion of muscle mass together with fats—even when they’re nonetheless coaching laborious and preserving their protein consumption excessive.
Do you know that having your shopper carry out their exercises with the identical workouts, together with units and rep ranges, now will also be thought-about progressive overload?
Let’s assume that your shopper had a lean mass of 88 kilos after they began coaching with you. They had been capable of squat 220 kilos. After three months in your exercise plan, their lean mass now is available in at 77 kilos as a substitute. And guess what?
They’re nonetheless capable of squat 220 kilos for a similar variety of units and reps as earlier than.
However wait. How’s that progressive overload? It is all received to do with relativity. A easy approach to consider it will be with the “load lifted to lean mass ratio.” Let’s calculate the ratios collectively:
- Earlier than your shopper misplaced weight: 220/88 = 2.5
- After your shopper misplaced weight: 220/77 = 2.86
There you may have it: As a result of there’s much less lean muscle mass to “shoulder the burden,” your shopper’s muscular tissues should work tougher now!
As you possibly can see, there are lots of methods to realize progressive overload with out rising weights.
That’s why it’s so vital to undertake a holistic view of your shopper’s coaching—doing so means that you can resolve on essentially the most appropriate method that’ll get your shopper the outcomes they’re trying to find.
Simply keep in mind this: Progressive overload (with or with out further weights) ought to solely be performed on the muse of correct lifting type and good approach.
There’s little level in putting further calls for in your shopper’s muscular tissues only for the sake of it. You’d be dishonest your self, shortchanging your shopper, and, worse, placing them at elevated threat of accidents.