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Resistance training , also known as weight training, relates to any exercise which results in the muscles contracting against an external resistance. Those undertaking resistance training programs do so with the expectation of increasing mass, strength, and/or endurance. Resistance training works by causing microscopic tears in the muscle. These small tears are then repaired in a process known as muscle protein synthesis, which leads to muscle hypertrophy. Catabolism is the state in which the muscle is broken down by your body (muscular atrophy). Resistance training can help to avoid catabolism of muscle, but the individual will still need to consume adequate amounts of protein to outweigh breakdown. Anabolism is the opposite of catabolism and refers to a state of muscle growth (hypertrophy).
Overview Progressive overload with respect to resistance training relates to an increase of stress placed upon the musculoskeletal system, typically by increasing the repetitions/weight of a given exercise (though other methods exist). The Science To attain more strength/increase muscle hypertrophy, a person must trigger the bodies natural adaptive response by increasing the demands placed on the muscle. Progressive overload stimulates muscle hypertrophy. In addition to this, it also stimulates the development of stronger and denser ligaments, tendons, bones, and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved. Methods Progressive overload can be approached in several different ways, by increasing the; Resistance: Increasing the weight Repetitions: Perform more repetitions per set Volume: = (sets x reps) x resistance, ergo add more sets to your routine. Frequency: Increasing how frequently you train a muscle ( recommended 2x per muscle group per week) It can also be achieved by decreasing the amount of resting time between each set.