Advanced Overload Techniques

By Nick Ryan
July 7, 2015
This entry is part 5 of 8 in the series The A.P.E.X. Way

There are 2 types of Advanced Overload Techniques: Structural and Technical.  Structural AOTs result from structuring the workout to create an overload while technical AOTs are the result of intensifying the movement itself to increase time under tension, impact the strength curve, or go beyond normal MMF.  Regardless of the advanced overload technique, the purpose is to increase the time under tension to maximize cross-bridge activation for maximal motor unit recruitment.  This article will address each advanced overload technique used during strength training, how to use them within a program, and recommendations for implementation. STRUCTURAL AOT’S POST-EXHAUST Post-exhaust is a structural overload where a multi-joint movement is immediately followed by a single-joint movement for the same primary agonist with no rest between exercises.  It is best when used after a set where the multi-joint movement performance may be either unsafe or compromised if entering the set fatigued.  It is also the ideal way to introduce structural overloads into a workout since the multi-joint set will be unaffected. Example: Squats put a tremendous amount of stress on the entire body and if not performed with perfect form, could lead to serious injury.  If Squats are performed to MMF, typically the quads […]

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