Strength and cardio are the main focus for this week’s highlighted workout. While there are definitely people who want larger muscles, there are also those who just want to tone up. In order to do that, you need to gain lean muscle mass and lose fat. So, how exactly do we accomplish putting on muscle mass and losing fat with an end result of perfectly toned arms, legs and bottom? That’s why I’m here.
In order to grow muscle mass over time, we need to use progressive overload training. Progressive overload training simply means to place more tension on your muscles over time, and the Wahoo Strength and Carido section in the PEAR app can help you do just that. Basically, you have to continually put more demand on your muscles over time in order to successfully build strength and lean mass. Bret Contreras, Ph.D. and leader in the strength and conditioning world, explains how we can achieve strength resulting in lean muscle mass by using the process of progressively overloading muscles. The following list includes the main ways to implement progressive overloading into your workouts including the ‘Strength & Cardio’ workout:
- Lifting the same load for increased range of motion
- Lifting the same load and volume with better form, more control and less effort
- Lifting the same load for more reps
- Lifting heavier loads
- Resting for a shorter period of time between sets.
- Lifting faster with higher intensity, working not to sacrifice form
- Doing the same work in less amount of time (density)
- Performing the workout more often during the week
The Wahoo TICKR X heart rate monitor is a great tool to use with this specific workout because it will help keep you accountable for the range of motion you’re performing (see 1 & 2 above). This is an excellent way to achieve progressive overload (building strength and lean mass).
Improvements in range of motion should always come first. Once you can achieve the full range of motion as credited by your TICKR X, then it is time to add more tension or weight to the workout/exercise. Using the Pear and Wahoo tools will also help you to track your time and rest periods (see number 5 above). Improving on both of these will give you a practical way to implement a successful approach for progressive overloads setting you up for the best results.
When completing this strength and cardio workout, the strength portions require you to complete the full range of motion with each exercise, lift with proper form and control and lift the same weights with less rest time in- between rounds and exercises.
As always, I would love to hear how the workouts are going and how you are progressing.
I am a Trainer and a Nutrition Specialist who has been on board with PEAR from the beginning. I have been in the fitness industry for almost ten years as well as a Master’s Degree in exercise science and countless fitness and group training certifications. My favorite way to train is progressive overload and interval based heart rate training. I love my clients and encourage them to engage with me via social media.