Achieving Overload

Achieving Overload

Overload is what makes muscles grow.  So, if you aren't growing then you are probably either (1) not consuming the necessary calories and/or nutrients or (2) not achieving overload.  It's true that diet is a huge component of shaping any physique.  However, proper training is also necessary if you want to grow.  If you're wondering about how to train for growth then read on.

Overload is simply making your body work harder than it did in the past.  It can be achieved by either increasing the force required to execute a movement or by increasing the volume of exercise applied to a muscle.  So, let's say the bench press is an exercise that you do weekly.  If last week you could do 3 sets of 8 repetitions at 225lbs and this week you can now do 3 sets of 8 repetitions at 235lbs then you are achieving overload.

Increase Volume

However, let's say that last week you could do 3 sets of 8 repetitions at 225lbs and this week you couldn't lift more than 8 repetitions of 225lbs but you were able to get in a 4th set of 8 repetitions at 225lbs.  Assuming everything else is constant, for that exercise you are achieving overload.  So, here we can see examples of how increases in force applied and/or increases volume can help to achieve overload.

Increase Force

An interesting note about increasing force applied to achieve overload is that force = mass x acceleration (F=MA).  So, technically if you lift the same amount of weight with a faster concentric contraction then you should be able to achieve overload that way too.  This gives some credence to the idea of explosive movements for building muscle.  It also helps explain why sprinters have more developed legs (on average) than distance runners.

In a perfect world we would be able to achieve overload every time we step in the gym.  But anybody who has trained for any length of time knows that isn't true.  The body is very quick to adapt.  This is the reason for strategies like "muscle confusion."

Muscles Adapt Slower to Changes in Reps

Interestingly enough though, muscles adapt slower to changes in reps (typically) than to changes in exercises.  This idea has led a lot of bodybuilders (myself included) to use various forms of undulating periodization, which frequently changes the reps being performed per exercise.  In my case, I combine two split routines per week.  One split typically has a lower rep range and the other has a higher rep range - almost like combining power and hypertrophy every week.  This strategy has allowed me to progress for well over a month without a dload week and with minimal variations in my routine, while regularly achieving overload.

I vary the volume along with the reps on alternating splits every week.  And I have found great results (so far) using this approach.  Will this approach work for you?  Maybe.  This is a case of different strokes for different folks.  But now that you know the different ways to achieve overload, you can vary your routine to try to achieve overload in different ways so that you can keep progressing.  You should be striving to produce an upward trend in strength; that's what creates muscle.  Everybody has a bad day or a bad week at the gym.  But if your strength is trending upwards then you are on the right track.

Posted by Clayton Long