"Strength training workouts cause adaptations, if they have worked as intended. The adaptations that we achieve after a good workout improve our ability to exert force, either in terms of maximal strength (increased weight with a given number of reps) or repetition strength (increased number of reps with a weight). By implementing an increase in the number of reps or weight in our next workout, we match our improved capacity for performance with an increased requirement. This is called progressive overload. Progressive overload allows our high-threshold motor units to be recruited in our next workout despite our greater strength. Also, when progressive overload is achieved, we know that our training program is working, since it indicates that adaptations must have happened. In contrast, increases in training volume (number of sets from one workout to the next) do not provide the same information, since we can achieve increases in volume without adaptations happening."
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3151 kcal
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Fat: 71.02g | Prot: 176.90g | Carbs: 510.55g.
Breakfast: Quest Blueberry Muffin Protein Bar, 1% Fat Milk, Kellogg's Special K Protein Original Multi-Grain Touch of Cinnamon, Chiquita Banana, Pears. Lunch: Pancake Syrup , 1% Fat Milk, Kodiak Cakes Protein Packed Buttermilk Flapjack & Waffle Mix, ConAgra Foods Egg Beaters, Peaches , Gatorade Whey Protein Bar Chocolate Chip. Dinner: Soft Peanut Butter and Chocolate Chip Granola Bars, Navels Oranges, Pure Protein Chocolate Peanut Caramel High Protein Bar. Snacks/Other: Ole Extreme Wellness Spinach & Herbs Tortilla Wraps. more...
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4135 kcal
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Exercise:
Bicycling (leisurely) - <10/mph - 2 hours, Sleeping - 5 hours and 45 minutes, Sitting - 8 hours, Standing - 7 hours, Weight Training (moderate) - 1 hour and 15 minutes. more...
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Comments
01 Aug 19 by member: Kennyn27
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Had to read it several times to get it. Makes good sense. Thanks!
01 Aug 19 by member: Erquiaga
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Glad to see your profile page is back. When I miss posts from those I follow, like to check on what they've said. Can't always trust that a post will appear.
01 Aug 19 by member: Erquiaga
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You're welcome! Thanks for giving me a heads up I just checked and it looks like I can view my profile on mobile again.
01 Aug 19 by member: -Diablo
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you'll have to give me the gist of this later. I don't have time to read it. And if Erquiaga had to read it several times- I'm kinda screwed. LOL.
01 Aug 19 by member: davidsprincess
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DP, you are too funny. I was on my first cup of coffee. You won't have any trouble. 🤓
01 Aug 19 by member: Erquiaga
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Tldr: lift heavier and/or more times each time to get stronger.
01 Aug 19 by member: moopie321
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Yes! That pretty much defines this girl's approach to resistance and weights and the approach I'm prescribed to use for the MS
01 Aug 19 by member: Egull1
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Good info as usual, D. Thanks!
01 Aug 19 by member: LZenn
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Chris, two suggestions: (1) add an ankle / wrist weight to the dumbbell; (2) slooooow down each rep, which has the effect of requiring increased effort and concentration.
01 Aug 19 by member: gz9gjg
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01 Aug 19 by member: moopie321
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Don't wear those in public
01 Aug 19 by member: -Diablo
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I say just keep pushing yourself with the same weight until it becomes easier and easier. Muscle growth can be had with higher reps as well. Then see if you're ready for the next step.
01 Aug 19 by member: -Diablo
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You can also buy magnet 2.5 pound that you can keep in a gym bag. Break them out when you're feeling like a beast. Don't forget to pace around and bang your head. A little air guitar before rushing forward and grabbing the dumbbells will add at least 2 reps
01 Aug 19 by member: -Diablo
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01 Aug 19 by member: davidsprincess
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Air drumming = extra steps on my fitbit. I did Zumba for years... same thing.
02 Aug 19 by member: moopie321
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Or wash you hair 6 tines a day = extra steps on a fitbit. My hair was gorgeous, but my legs were skinny and weak.
02 Aug 19 by member: Terrapin12
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This is true. It made me poor; all the money went down the drain. Oh wow, I need to eat something. Hey, is your back any better?
02 Aug 19 by member: Terrapin12
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I used to wear my fitbit on my ankle while I pedaled the recumbent bike at work. Pretty sure the guy I was annihilating in China was pissed wondering how a fat American was beating him.
02 Aug 19 by member: -Diablo
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Yeah, you can join different competitive groups. I was in the lead on all of the groups I joined. I quit using it years ago now though.
02 Aug 19 by member: -Diablo
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