![]() The rebuilt fibers increase in thickness and number, resulting in muscle growth. These small breakdowns are called “microtrauma,” and cause the muscle to rebuild stronger, overcompensating to protect itself from other breakdowns with new muscle-building protein. During high intensity, challenging exercise, muscle fibers are broken down. Skeletal muscle is composed of fibers that contract when our muscles are put to work. The technique pushes the body past its limits, further breaking it down to force adaptations that lead to performance gains. Overload principle states that in order for muscle to increase in size, strength and endurance, it must be regularly challenged to produce an output that is as near as possible to maximum capacity. Incorporating overload principle into training may be one of the steps you need to get off that plateau. ![]() Typically used by weightlifters and those participating in team sport, the overload training principle (also called progressive overload principle) forces athletes out of their comfort zones to gradually increase training difficulty to see measured results. Inputs remain the same–which can be detrimental to increasing performance outputs. It’s good for training regimens to become a way of life, but doing those sessions over and over again can become like mindlessly checking a box. Plateauing happens to athletes at all levels. Have you trained for countless hours with sparse results? Strict dieting with little to show for it? Strength training without the ability to increase weight? When was the last time you hit a PR, anyway?
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