![]() ![]() Holloszy1984 To produce muscle growth, athletes must apply a load of stress greater than what those muscles have previously adapted to. Current hypotheses include some combination of mechanical tension, metabolic fatigue and muscular damage.īut with training adaptations like overload principle, there can be results like slower utilization of muscle glycogen, greater reliance on fat oxidation, less lactate production during exercise, and adaptations to skeletal muscle. Interestingly, when it comes to muscular hypertrophy (the building of muscle), the exact mechanisms aren’t totally understood there are likely many factors at play. Snijders2017 More enzymes are also produced that are utilized in energy production. An exercise-induced release of vascular endothelial growth factor (VEGF) stimulates the formation of blood vessels, leading to the capillarization of the muscle, allowing increased blood flow, oxygen, and nutrient delivery (which is a critical factor in muscle growth). The heart muscle also gets bigger with training, enabling more oxygen to be used by other muscles. The same process happens in all of the muscles of our body. To support this, we need enough dietary protein to ensure the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown this is how our muscles grow. ![]() 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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