Gym 101: Progressive Overload

Federazione mondiale dell'obesità. 2021. 

Qual è il principio del sovraccarico progressivo?                                                                                         

Il libro delle donne: una guida alla nutrizione, alla perdita di grasso e al guadagno muscolare

  • Intensity:

You can manipulate the intensity of the exercise by increasing the weight/resistance. Heavier weights or an increased resistance will over time lead to an adaptation by your muscles, connective tissue, bone and nervous system. In other words you will get bigger and stronger!

  • Volume (aka Sets & Reps) :

  • Tempo:

  • Frequency:

This is basically how often you work out in a given time. Let’s say if you work out 3 times a week, then an additional 4th

  • Exercise Variety

References:

Kraemer, W.J., Ratamess, N.A. & French, D.N. Resistance training for health and performance. Curr Sports Med Rep 1, 165–171 (2002).

Aydin Parmaksizoglu

Nutrition Strategies For Bodybuilding

Table 1. Comparison between recommended macronutrient breakdowns from literature

MacronutrientHelms, Aragon and FitschenLambert, Frank and Evans
Protein2.3-3.1g/kg BW25-30% EEI
CarbohydrateRest55-60% EEI
Fat15-30% EEI15-20% EEI

The consumption of 55-60% of calories in form of carbohydrates in both off-season and pre-contest periods is considered to be beneficial in regards to maintenance of training intensity. Guidelines on this field suggest an intake of carbohydrates up to 6g/kg of body mass for male strength athletes.

Finally the fluid consumption also requires close monitoring. Leiper, Carnie and Maughan (1996) express that the daily amount of fluid loss can exceed 3L in inactive populations, and this number in active populations can almost reach up to 5L.

Aydin Parmaksizoglu

IG: aydinpar

References:

(Slater and Phillips, 2011)

(Lambert and Flynn, 2002)

(Lambert, Frank and Evans, 2004)