Methodology
In order to minimize injury and maximize results, the novice begins at a comfortable level of muscular intensity and advances towards overload of the muscles over the course of the exercise program. Progressive overload requires a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user. In this context, volume and intensity are defined as follows:
- Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time.
- Intensity is the percent value of maximal functional capacity, or expressed as percent repetition maximum.
This technique results in greater gains in physical strength and muscular growth, but there are limits. An excess of training stimuli can lead to the problem of overtraining.
- Overtraining is the decline in training performance over the course of a training program, often resulting increases the risk of illness or injury or decreased desire to exercise. In order to help avoid this problem, the technique of periodization is applied.
- Periodization in the context of fitness or strength training programs is the scheduling of provisions for adequate recovery time between training sessions, variety over the course of a long-term program and motivation - avoiding monotony when repeating identical exercise routines.
Read more about this topic: Progressive Overload
Famous quotes containing the word methodology:
“One might get the impression that I recommend a new methodology which replaces induction by counterinduction and uses a multiplicity of theories, metaphysical views, fairy tales, instead of the customary pair theory/observation. This impression would certainly be mistaken. My intention is not to replace one set of general rules by another such set: my intention is rather to convince the reader that all methodologies, even the most obvious ones, have their limits.”
—Paul Feyerabend (1924–1994)