Metabolic Overload or Metabolic Stress training is 1 of 3 key ways in which you can train to gain (muscles)…
What Is It?
Essentially Metabolic Stress training is the process of training for ‘the burn’ & ‘muscle pump’ which relies on the constant pumping of blood into the working muscle, the blood fills the muscle resulting in micro tears of the muscle fibres and the accumulation of metabolites which are thought to then trigger anabolic signaling (trigger to grow).
How Do I Do It?
Metabolic stress training relies on the muscle remaining under tension throughout the entire set, the following points summarise this technique:
- 10-20 reps/exercise
- 3-4 sets/exercise
- No rest at the top or bottom of the lift
- avoid locking out at the top of lifts
- constant tempo eg. 2020
- <60 seconds rest between sets
- rep to momentary failure
Applying It To Your Routine:
As we’ve said before all professional lifters and athletes alike will us a system of Periodization when planning their training, once again we recommend using a structure plan that periodically transitions through each of the 3 Hypertropthy systems offering well rounded and progressive results.
We hope that you find this information useful.