The Core 4 by Stephanie Gaudreau

Author:Stephanie Gaudreau
Language: eng
Format: epub
Publisher: HarperCollins
Published: 2019-06-11T16:00:00+00:00

Progressive Overload

There’s a reason why many people plateau once they start strength training: they forget to progressively overload their muscles. In simpler terms, they never increase the weights used. It’s fine to start with your bodyweight for many movements, but once you get stronger, slowly and incrementally use more weight.

The human body is amazingly adaptive, and you actually get stronger when you recover from your training. Recall that when you stress muscle, it ends up with micro-damage that the body repairs. The repaired tissue is stronger than the original tissue, like what happens to a broken bone once it heals.

The idea is to slowly ramp up the weights over time to avoid plateauing. In the Core 4 program, I’ve sequenced both levels with the kind of progression that’ll keep building your strength and obtain results. Over time, the reps and sets will change, so be sure to look at each workout closely.

For level 1, dumbbell weights are prescribed for many exercises. Slowly increase the weight over time when appropriate. If you completed each set and it was too easy, try going a little heavier next time. Select a weight that’s challenging but still allows you to use great form. It’s never worth trying to lift a heavier weight if the quality of your movement suffers.

For level 2, how much weight you’ll use is up to you. If something is too heavy, make an adjustment. In other words, don’t blindly follow the planned reps, sets, and loads if you aren’t able to move well.

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