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Read more on the research behind tempo training and its effectiveness here. Well, increasing tempo while maintaining proper form will help you gain control of your movement and increase muscle mass and strength overtime. You’re probably wondering how this helps if your goal is to lift heavier. In fact, depending on the tempo, you may even have to decrease the weight. However, you can increase TUT by adding time to the concentric (lifting) phase and end (static) ranges as well.īy increasing your TUT, you effectively create a much higher demand on your muscles without adding weight. In bodybuilding, lifters typically increase the amount of time they spend in the eccentric (lowering) phase of their lifts. Time under tension (TUT) is a common bodybuilding tactic. By the time you finish this article you’ll have five proven ways to overload your workouts without heavier weights.

You should only increase one of these factors at a time, and, unpopular opinion, before you increase intensity (amount of weight) it’s important to increase volume. You may battle sinking levels of interest and commitment to your training.īefore you give up because you still don’t have access to a barbell and shelves of dumbbells, you should know that there are four textbook ways to overload your training: increasing intensity, volume, frequency, or tension. If your only overloading tactic is adding weight, you’ll soon face plateaus and frustration.

While it’s all well and good to add weight as a way of overloading, what happens when you’re suddenly faced with a lack of equipment? (Like what happened to all of us gym-goers in 2020)? It’s common - and not wrong - to assess your progress and overload your workouts by increasing weights each week or at least each training cycle. You can do this in many ways, but for the most part, fitness enthusiasts limit overload to the practice of adding weight to the bar each week or adding a couple of reps over time. Simply put, overloading means that you are increasing the amount of work you are doing and recovering from over time. Progressive overload is one of the most important laws of strength training if you’re in it for results.