2. FOCUS ON GETTING STRONGER EVERY WEEK (PROGRESSIVE OVERLOAD)
As simple as it sounds, this is both mentally and physically tough. However, it’s also an extremely important factor in building muscle. Basically, every week you need to either increase how much weight you’re lifting or how many reps you’re performing. This ensures that you are constantly putting on size and gaining strength.
Now you don’t necessarily need to increase in weight/reps every week in every single exercise you perform. Instead, primarily focus on progressively overloading your compound movements (bench, deadlift, squat, etc.) rather than the smaller movements you may have in your program. When this is incorporated into Crossfit training, separate and specific strength training work should be added to your programming.
How to Build Muscle – Here’s a simple trick I personally used and found worked the best for me:
Let’s say my main chest exercise is the bench press. I will perform 4 sets of bench press with a rep range of 6-8 reps. If I can perform 4 sets of 8 reps at a certain weight, the next week I will increase the weight by 5-10lbs and try to do 4 sets of 6 reps. Then, I will increase my reps each week until I reach 4 sets of 8 reps of the new weight so I can add more weight and repeat the process. I’ll also try to increase the weight and reps of my other exercises after bench press, but my compound lifts will be my primary focus.
- Bjorgvin Karl Gudmundsson: Bjorgvin Karl Gudmundsson