Overload

Overload simply means going over the load you performed prior. "Load" typically refers to weight. It can, however, be one of any number of training parameters. In this article, we'll focus on the various ways you can overload your training in order to produce the results you are looking for. Remember, without overload, the training effect is not possible.

Resistance Training

• Load - this is the most obvious factor to overload. Load means total weight. If you train with 20 kilos this week, in order to overload, you must train with more than 20 kilos next week (except in the case of wave-loading or active recovery, as discussed in our previous articles).

• Time Under Tension/Tempo - this parameter is less obvious. Whenever you move the weight, your muscle remains under tension for the full range of motion of the lift. Think about taking a 20-kilo weight and thrusting it up in one second. Now imagine taking the same weight and moving it slowly, taking a full minute to lift it. The second scenario required more work because the muscle was under tension longer. Therefore, you can overload by decreasing the rate at which you lift, known as tempo. For example, if 20 to 25 is too big of a jump, do 20 one week, then slow your pace the next, then slow it again, then go back to the original tempo and start at 25.

• Repetitions - perform 12 repetitions with the weight this week, then 13 next week and 14 the week after. One way to bracket your training is to pick a repetition range, for example, 8 - 12. Each week you keep pushing for more repetitions until you hit the maximum of 12. Then, you increase the weight enough that you can barely get 8 repetitions in ... and then repeat. Remember that different repetitions produce different results (we'll cover this in specificity and specific adaptation to imposed demand).

• Sets - lift a weight 12 times, rest, then repeat that sequence two more times. You have just performed "3 sets of 12 reps." Next week, add another set. This is overload by adding a set. It is different than simply adding repetitions, because you rest between sets and so the extra repetitions fatigue the muscle in a different way.

• Range of Motion - lift the bar halfway this week. Next week, lift it all of the way. By focusing on the weak area of your lift, you can make overall improvements. Then, when you increase the range of motion, you are creating overload by forcing the muscle to power the weight through more distance and for a longer time.

• Leverage - sometimes simply changing the exercise can produce overload. For example, if you shift from doing standing biceps curls to sitting on an incline bench, you increase the range of motion and change the way the muscle is targeted. Likewise, consider switching from using a barbell (a unilateral movement) to a dumbbell (bilateral) for bench press. The second method requires more stabilizer muscles and creates more tension overall. This is why switching your exercises on a regular basis can also help with overload.

Cardio Training

• Distance - this is perhaps the most obvious way to overload your training - by going farther.

• Time - while time and distance have a close relationship, they are not interchangeable. For example, while two people running a marathon will go the same distance, the person who takes five hours will have a lot more stress placed on their body and have their heart rate elevated for longer than the person who finishes it in three hours, so time is another factor for overload.

• Elevation - this is another factor that comes into play, i.e. hills versus flat ground

• Terrain - moving into different terrains changes the stimulus, i.e. beach running versus pavement versus trail (technical) running

• Pace - pace, again related to distance and time, is also important due to the changes that take place based on what aerobic zone you are in. A slower pace and lower heart rate will use more fat for energy and create more endurance response while a faster pace and higher heart rate may burn more stored glycogen and even protein while increasing strength and stamina as opposed to endurance

These are not all of the factors that you can overload, but hopefully I've demonstrated just how many ways it is possible to create this crucial element in your training. Overload is fundamental to creating the training effect.

If you find you are doing the same workout every day and not seeing results, it's probably because you're not overloading. Take a look at your program and find ways to overload (while following the other laws of training) and you'll be well on your way to reaping the benefits of the training effect.