Archived threads in /fit/ - Fitness - 7146. page

OVERLOAD
Most people are familiar with the Principle of Progressive Overload, and know that's it's a principle that cannot be violated if you want to make gains of any kind long-term. However, due in part, I think, to Starting Strength's ultra simple (but good) approach and the popularity of powerlifting, most people haven't quite understood what overload truly is. See, most people think that overload is achieved by adding additional weight to the bar. While that's not technically incorrect, intensity is only one small variable of many factors that determine the training load (overLOAD). The training load is the combined impact of intensity and especially volume, along with other factors such as density, proximity to failure, need for psych-up, learning new skills, and even the need for tactical decisions - Essentially the total combined amount of stress induced by a workout.
So you see, aiming to use more weight from workout to workout is not only hard to accomplish, because your strength doesn't increase that rapidly, but it also actually doesn't impact the total training load that much. In other words, adding a tiny bit of weight to the bar only constitutes a very, very small overload. It's still important over time, but as a stand-alone factor it's NOT the most powerful way to overload. And overload is what we want.

An increase in training load over time is always going to be the main driver of progress. In this program, this load increase does not come primarily by frantically trying to keep adding another micro-plate to the barbell. Instead, overload comes mainly from a systematic increase in volume over time, which constitues a much more powerful overload.

PERIODIZATION
It's a fancy word but for all practical intents and purposes, periodization basically just means "plan". There are several different principles at play in this particular program.
We've already discussed the importance of overload and what it actually is, but how is it actually achieved? Gains in strength as well as size are an adaptation. Adaptation is the goal of any training program and is the last phase in a 3 stage process: Stress - recovery - adaptation. "Stress" is the training load of course. As a complete beginner, you can create enough stress/train with a sufficiently large load in a single session to spark this process. If you follow that up with a day of rest to allow for recovery, then adaptation follows (gainz). Thus, to the beginner, a single workout is what is called a "microcycle" (stress - recovery - adaptation). As you become more advanced however, things change. You can no longer achieve a meaningful overload in just a single workout - Instead, the impact of several workouts combine into what is known as a "cumulative effect". The microcycle becomes longer, and now consists of several days. In this program (and many others e.g. Texas Method) a microcycle is 4 days of training or a week long. As a result, we don't attempt to induce overload from workout to workout but from week to week, microcycle to microcycle.

In this program, when a new microcycle begins, several work sets are added to each days. THIS is the main overload. You're also supposed to do an additional rep on some exercises compared to the previous microcycle. Doing that 1 additional rep is fairly managable and it's supposed to be. There should never be any doubt that you will actually be able to accomplish what you're supposed to do in any program. The scenario where you go to the gym and are unsure of whether you can even complete the prescribed workout is all fucked up - You don't leave progression up to coincidence!

You will notice that you only increase the training load over the course of 3 weeks/microcycles (called step-loading), after which there is a week of unloading. The reason for this is that the load you keep increasing is per definition a stressor. You are stressing your body - Not just your muscles, but your whole body and nervous system on a systemic level. When you train hard, the cumulative effect of the workouts result in increased performance, BUT at the same time you also induce fatigue on a systemic level. We're not talking about the kind of fatigue that you feel when you say that you're tired (if it comes to the point where you FEEL chronically fatigued from training, a deload is waaaaay overdue!). Rather, it's a combination of different things happening to your physiology as you keep ramping up the workload. If you keep it up, at some point you'll have enough accumulated fatigue in your body that this fatigue actually "masks" any gains in performance you would otherwise have enjoyed. This is why we deload. One week of deloading allows for residual fatigue to dissipate and for supercompensation to really kick in. THIS is where the gains really come in and all that overload pays off and is what's called "delayed effect or delayed transformation". Thanks to that, we can begin the next mesocycle (next 4 weeks) of the program with a significantly higher amount of weight than last mesocycle, quite simply because we're now bigger and stronger.

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>>37313705
Literally used to be my favorite fitness youtuber but now he sucks worse than the hodge twins

no 1 cares

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>>37313705
Prolly read Thus Spoke Zarathustra

Now he thinks he's an ubermensch guru

>>37313664

no idea but you're a pretty big faggot for saving topless bieber pictures you homo

>>37313664
>MONEY
>FAME
ftfy

>>37313664
a measly weight of 80

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GET OFF MY BOARD ROBOTS REEEEEEEEEEEEEEEEEEEEE

>>37313655
TF did I just listen

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>>37313744

some neet loser getting yelled at by his mom's boyfriend whos trying to fix his autism despite his mom screaming at him to stop because she's been brainwashed by her autistic son's emotional games and manipulation

I almost became a NEET in 11th/12th grade. But then I had nightmares of my mom stabbing me to death at night and I think that was my brain basically telling me "Hey fuckwad you're treating your mom like a piece of shit, you sit here all day and do nothing and she raises you by herself, fucking DO SOMETHING" and now I'm doing way better

>>37313588
I don't care about your post. I just love that pic nig

>>37313588
fuck off with your sakimichan autism

>>37313588
Goku and Vegeta's face is so off that it kills it for me

29 and virgin? I would kill him or yourself you Def failed as a bro

>>37313633
We never really got on desu.

>>37313583
>How does one into tinder?
A virgin of your level has zero chance on tinder, m8. Sorry.

>>37313393
Sticky x failure

post baps and i'll tell you

we need pics to be able to tell by where your at

>>37312786
Interesting blogspot my friend, nice to see all is going good.
Keep us informed about your progress, and don't forget to post this on tumblr for that extra support

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>>37312786
Great job m8
Keep it up, we're all gonna make it!

>>37312786
>all that vape sbit
Lol you faggot.
Switch to brown rice or sweet potatoes.

>>37312742
Not this again....

Preference

Depends on your body

>>37312730
Don't yoyo with your goals, go for the bulk, get a nice physique going.

bulk until you can 2/3/4/5

>>37312730
bulk, you have no muscle mass to cut for

fuck off greg

fuck off greg

fuck off greg

>>37312614
Okay what you're going to need to do is get some roids.

What's the story here? Why do you need to be strong enough to carry a handicapped person?

>>37312640

He's training to hold the door.

>>37312608
Also: How many days per week do you stretch?

Come on /fit/, really? Nobody stretches at all? Do you want to have the mobility and ROM of a 70 year old before you're 30?

Every day before bed

HGH

>>37312524
hard fucking work faggot

Literally have been around these people my whole life. Really the only way is to work a physical job all day every day for decades.

>>37312415
oh man, you are delusional. let me guess you also wear basketball shorts to the gym too?

>>37312415
>When I go to Chipotle I get a bowl of just chicken and steak for extra gains
enjoy your cancer in 20 years, retard.

Steak. Chicken is boring imo