Progressive Overload - How to find the right weight for your reps

Fire Within Nutrition and Fitness

In This Episode:

• If your only goal is to move more weight, you may be missing out on some other key benefits of strength training.
• We talk about the importance of time under tension when it comes to strength training.
• There is a free unlocked course on strength training available now on the Fire Within App.
• You can still get the progressive overload and the strength benefit by using some of the techniques like eccentric, isometric concentric, and slowing those down so that there's more time under tension.
• My goal is to move the appropriate amount of weight to hit fatigue and cause progressive overload.
• You can slow down and take five full counts on the way down of either bicep curl or bench press or something like that, whatever stretches the muscle that's called eccentric. Then you could slow down the concentric which would be the opposite part of the exercise. This is a great tip for people who don't want to spend a bunch more money on different dumbbells.
• What are the benefits of lifting heavy weight? We talk about that.
• We discuss muscle confusion, what is it? Is it helpful?
• The more I work with older clients with diseases like Parkinson's, or other neurodegenerative diseases and I learn more about how brain patterning and neurology works, the more I think it is important to try different techniques when strength training.
• We talk through the 21 curl, a technique for highlighting each part of a muscle group.

Episode Sponsor:

This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.

Help Your Friends spark the Fire Within

If you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two).