ABS Audio Newsletter Issue 13
Issue 13: Satisfying Overload
Training 101: The many modalities of overload in resistance training.
Welcome to the 13th edition of the ABS audio newsletter. In this week’s issue we are going to discuss what we must do to check off the overload box with our training. As we’ve discussed previously, overload is a fundamental principle that must be achieved in order to make progress in training. In other words, our training must be harder (relatively speaking) than our previous bout of similar exercise to yield and adequate stimulus.
Essentially, the body adapts to the demands placed upon it. By challenging the body through progressively increasing levels of intensity, duration, or frequency of exercise, you can stimulate physiological changes that lead to improvements in strength, endurance, flexibility, or other fitness components. It's important to note that overload should be applied in a gradual and systematic manner (periodized) to avoid injury and ensure sustainable progress.
How do we, practically, accomplish that though? Well, there are a variety of methods that we can employ to make sure we are challenging ourselves adequately. Some are obvious like adding more weight on the bar or picking up the heavier dumbbells. However, there are some volume manipulations as well as technical execution modifications that we can employ. All of these levers exist to give us other tools to satisfy overload since, unfortunately, we cannot increase load used every single session. Lets discuss these various options and how we might employ these overload modalities.
The outline of our conversation:
1. Increasing Load
2. Adding Reps
3. Adding Sets
4. Improvements to technique
5. Take sets closer to failure.
6. Motivational sendoff!
I greatly appreciate your viewership; catch you all in the comments. Stay tuned for the 14th issue next week!