0

Your Cart is Empty

Building your dream body Principle 2: Overload Principle

January 28, 2015 2 min read

Have you ever gone to work out with a friend at the gym only to find out that you were not quite as strong or as fast as you thought you were?  Did you try to keep up with them or did you tailor the exercise for your abilities?  My guess is that you went in, went all out, tried to keep up, and ended up frustrated, sore, and not wanting to return to the gym again.  This happens all the time in my group training sessions with clients.  Someone wants to bring a friend to their training session or sometimes I run a deal where they split the cost and come at the same time and do a tag team type workout.  The only downfall to this is that everyone is on a different level. 75cccf23d0eafec452a37cbdaefb624f It is easy to get frustrated when you cannot lift as much as your friend, but you have to understand that strength training is not a competition amongst friends.  Strength training is only a competition with you.  You can only become the best possible you that there is, and comparing yourself to someone else will only get you hurt. Many people come from many different backgrounds.  Your friend may be able to lift more because she has a small child she lifts all the time, or she maybe able to squat more because she has to squat down at her job to pick up packages.  Everyone will have a different strength or weakness.  However, if you want to increase strength and endurance, you need to add new resistance or time/intensity to your efforts each time that you work out.  This can be as simple as adding small dumbbells when you only did bodyweight the week before, or adding plates 10% more weight each week for the more advanced builders. This principle works in conjunction with the principle of progression. To run a 10-kilometer race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency. The same principle holds true for strength and power exercises. Trying to do too much too soon out of concern form your ego will only get you injured. To build your dream body you must first establish a start point and begin adding time, intensity, or weight to your workouts each week.  The best way to track this type of plan is to keep a food/exercise journal.  I use one daily to write down what I eat, what I did at the gym (specifically each exercise, set, reps, and weight used), and how I felt during the day and during my workout.  This helps me to know where I started and see the results that I am making. Remember, progress is a slow process.  Don’t make it any slower by stopping!

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 248 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 10 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.