How Interval Overload Training Forms Long, Lean, Sculpted Muscles

A woman sitting on the floor in workout clothes while smiling at the camera

We have heard from tens of thousands of women that their bodies and lives have completely transformed through Physique 57 workouts — they feel strong, lean, fit, powerful, and more confident than ever! We’ve also heard from so many of you in our community that after years of trying different workouts and not seeing results, this was the method that finally worked.

So what is the “secret sauce” behind Physique 57 that makes it so effective? 

We created a one-of-a-kind training method that’s designed for maximum results, efficiency, and fun. Our workout fuses cardio, strength training, and dance — and this combination is where the magic happens! 

Tanya Becker, co-founder and creator of the Physique 57 Method, developed a technique to lengthen and sculpt muscles like a dancer, while also building lean body mass and getting a cardio workout in. 

“I was a dancer and choreographer most of my career and then I started teaching barre,” Tanya says. “Barre classes were traditionally about holding poses in one place, but the choreographer in me craved more movement so I started adding in a cardio element.” 

The result: Physique 57’s innovative Interval Overload Method. THIS is the secret to lean, long, sculpted muscles! 

We’re sharing the science behind our unique workout technique and why it works. 

Here’s the gist: 

It is a combination of high intensity interval training and muscle overload. With our interval training sets, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. 

Let’s break it down…

What is interval training? 

Interval training alternates between short bursts of high-intensity work and periods of lower-intensity activity or rest. By taking these recovery periods, your body can work much more efficiently during the high-intensity intervals. 

Numerous studies have shown that interval training is incredibly effective at increasing the body’s aerobic activity, cardiovascular health, and stamina. 

One workout study found that just two weeks of high-intensity interval training improves aerobic capacity as much as six to eight weeks of endurance training like steady running, jogging, or biking ¹. 

Research has also shown that consistent interval training is effective at increasing lean body mass ², which helps boost your metabolism. 

How we do it: 

Physique 57 takes interval training to the next level! Between high-intensity sets, we stretch to lengthen the muscles and allow them to recharge so you can start your next series even stronger. 

During recovery periods, we also shift the focus and work a different set of muscles. For example, we’ll do 30 seconds of Triceps Dips between our first and second ab series, which gives your core a chance to recover while simultaneously sculpting the arms.

This way, you’ll get the benefits of interval training while continuing to work different muscles during your recovery so you can make the most of every minute!

What is overload? 

You know that feeling when your muscles are burning, shaking, and feel like they’re on fire?! 🔥 We know you do!That is known as Momentary Muscular Fatigue (aka overload) — when you’ve activated your muscles as much as you possibly can, and you’ve reached the peak of intensity. 

When this happens, you can actually change your muscle fibers to get that long, lean, defined look. We’re about to get real science-y here. 

Each muscle fiber contains water, protein, fat, and multiple strands of actin and myosin, two protein filaments that are responsible for actually moving your muscles. When you bring a muscle to the point of Momentary Muscular Fatigue, it has to adapt to the stress. It does this by growing new strands of actin and myosin. These important proteins increase your strength, power, and give you definition. 

Another benefit of overload: it activates neural pathways between your brain and your muscles. These pathways are how your brain tells your muscles to contract. By activating these pathways again and again, your muscle fibers will remain partially activated all the time. The more this happens, the firmer and more toned your muscles will be!

How we do it: 

We ALWAYS take you to the point of overload. With each workout, we constantly change up the pace, moves, and angles to make sure you feel challenged, and you reach that sweet spot of intensity where your muscle fibers are transformed. 

The perks of this powerful combo: 

You’ll build lean body mass 

A study done by the Department of Exercise Physiology at Adelphi University showed that Physique 57 produced greater changes in lean body mass over a four-week period than aerobics, Pilates, yoga, and running. This is key because increasing lean body mass can help permanently boost your metabolism.

It’s incredibly efficient 

We know your time is precious, so we don’t waste a single minute of your workout! In just 57 minutes (or less for some of our On Demand workout routines), our strategic sequences work every muscle group in the body to overload and even target different fibers within the same muscle. 

It’s easy on your joints 

Other workout modalities like running, plyometrics, and heavy weightlifting put a lot of pressure on the joints and ligaments and can lead to injuries over time. All of our movements, while incredibly challenging and effective, are healthy for your bones and joints. 

It uses your body weight 

While you use the barre as your partner, most movements in our method use only body weight as resistance to challenge your muscles. Your own body is a very effective tool to build long, lean muscles. Plus, this makes it easier to get your sweat sesh in anytime, anywhere!

You won’t plateau 

People often reach fitness plateaus because their bodies get used to certain movement patterns and adapt. With the Interval Overload Method, your body is constantly challenged in new ways. 

Our workouts move quickly, are full of variety, and are constantly evolving, so you’ll never get bored, and you’ll always be excited to be back at the barre!

You can try our Interval Overload Method and experience the amazing results for yourself in our studio workout classes and On Demand!

Sources: 

  1. https://journals.physiology.org/doi/full/10.1152/japplphysiol.01098.2006
  2. https://pubmed.ncbi.nlm.nih.gov/30622842/