What The Greeks Taught Us About Progressive Overloading
The story of Milo of Croton, whether it is real or a myth, is an outstanding parallel to life and reaching your fitness goals. It is said that Milo started lifting a bull as a calf and as the calf grew so did Milo’s strength responding to the daily increase in stimulus. This is a great moral story on the importance of persistence and determination reinforcing the fact that small steps lead to big results.
I’ve recently been experimenting with progressive overloading (adding more weight to the bar over time) for my olympic lifts and have seen some incredible results in terms of strength, body composition and symmetry in a short space of time.
When you begin experimenting with any exercise in this manner, start out as light as possible and gradually work your way up to goal that is highly ambitious but achievable. Starting light allows your muscles to adapt to the new stimulus and leaves your muscles with no choice but to adapt and grow to meet the demand of the increased stress on the muscles.
Although progressive overloading is all about consistently adding weight to the bar you must remember that no gains from weight training, be it mobility, hypertrophy, strength, power, endurance, or fat loss, will ever occur in a linear nature such as in the story of Milo. Some days you’ll be making huge jumps while other times you may stall for up to month. By making sure you use proper form, have a good nutrition plan and get enough rest are all contributing factors in your ability to lift more weight and grow.
When it comes to progressive overloading your rate of strength gained during your first three months is likely be higher than at any other time in your life so make the most of it.
Why not give progressive overloading a go and reap the rewards of pushing yourself forward mentally and physically one pound or kilo at a time starting today!
– Adam White