METHODS OF INCREASING THE OVERLOAD:

1. Increase the overload:

Increasing the resistance is the most common type of method to perform progressive overload. In this more working of particular muscle is implemented by increasing the weight you lift. For example, in doing biceps curls, the set with plates of 5 kg becomes very easier and light to lift, then you really need to increase the weight by adding one more plate of 5 kg or 2.5 kg on both sides, this is called the method of increasing the resistance.


2. Increase the reps:

In this you don't necessarily need to increase the weight. In this method we usually increase the number of reps in each set. We need to continuously perform the repetitions unless we are not able to do. Usually, in this method we don't need to keep the reps limited, we go to the greatest number till we can behold. We can also perform additional reps or forced reps by the support of our partners also counts for resistance training.

But according to the science the best number of reps considered to be practiced is usually 8 to 12. So, what to do when your weight lift supports more than 8 or 12 reps, finally, you need to increase the weight.

3. Increase the volume:

Increasing the volume is also one of the best ways to increase the overload. In this method we usually focus on adding more sets or increasing the number of sets more than we performed last time (either by adding more exercises or adding another set for your existing exercise). Since the reps are constrained in 8-12 range and loads you don't change, increasing your total sets is the best way to increase the volume. For example, 4 sets instead of 3 sets in your workout routine, or adding an additional exercise in your routine.

4. Decrease rest time between sets:

Decreasing the rest time between sets is also a way to increase the overload. This method enables doing of same amount work in less time. This method is very useful in anaerobic exercises.


Hence, you can include any of these methods in your training, but it's best to focus on just one at a time. As you become used to these methods, it will benefit you, surely.

If your goal is developing strength then increasing the load would be the best method to increase the overload. Similarly, if you are interested in increasing muscle endurance then higher repetitions combined with increase in reps (in spite of load) would be better.
Increasing the repetitions are very useful for endurance athletes. Hence, the techniques should be used according to your fitness goals and vision.

SOURCE: www.bodybuilding.com