OVERLOAD: Do More Than You Did Last Time. Training Principle #2 of 4 by Shane Robert

September 20, 2023 1 min read

OVERLOAD: Do More Than You Did Last Time
The principle of overload refers to the practice of gradually increasing the intensity or demand placed on the body to promote continued progress and adaptations. It means that you must challenge your body systems with a stimulus that is within your capabilities but is greater than recent stimuli. Doing so will disrupt the body's normal state (homeostasis) and lead to a cascade of molecular events that cause adaptation. The concept of overload is fundamental to improving strength, muscle size, and other fitness attributes.
Here are some examples of overload in strength training:
  1. Increasing Load
  2. Increasing Repetitions with the same load
  3. Increasing Sets with the same load
  4. Decreasing Rest Periods
  5. Increasing Training Frequency
  6. Increasing Time Under Tension
Key Term #2: Strength
Definition - the capacity of your muscles to exert force against external resistance, typically measured in units like pounds or kilograms. It involves the ability to overcome or move objects, perform physical tasks, and resist fatigue.

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