progressive overload
[/prəˈɡresɪv ˈoʊvərloʊd/]
noun
sobrecarga progressiva
1. A fitness training principle involving the gradual increase of stress or resistance placed on the body during exercise to continue making progress and avoid plateaus
To build muscle effectively, you need to apply progressive overload by increasing weight, reps, or intensity over time.
Para ganhar massa muscular de forma eficaz, você precisa aplicar sobrecarga progressiva aumentando o peso, as repetições ou a intensidade ao longo do tempo.
2. The systematic approach of continuously challenging muscles beyond their previous capacity to stimulate adaptation and growth
Progressive overload is the key principle that separates successful strength training from plateauing workouts.
A sobrecarga progressiva é o princípio fundamental que diferencia o treinamento de força bem-sucedido dos treinos que estacionam.
Progressive overload is a foundational concept in modern fitness culture, particularly prevalent in Brazil where gym culture is very strong. The term is used extensively in personal training, CrossFit, and strength training communities. In the USA, it's a standard term in fitness education and personal training certifications. The concept emphasizes the importance of continuous improvement rather than complacency in workouts, reflecting contemporary fitness philosophy in both cultures.
Related Idioms & Phrases
push yourself harder each week
gradually increase the ante
raise the bar progressively
step up your game incrementally
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