Training


Are size and strength related?

Yes and no. There is no relation in size and strength between two different persons.
Just compare a bodybuilder and a powerlifter, the last one is much stronger but smaller than the bodybuilder....

More


Can ABS really grow?

Not really. Your abdominal muscles contain few or none type 2A muscle fibres which have the biggest ability to cause growth. Abdominals consist mainly of type 1 and 2B muscle fibres which have a far less...

More


Can I loose fat with weight training?

Weight training builds muscle which is why it can never be excluded from a good weight loss program. Muscle tissue burns loads of calories, even if you are not using them.

Every new pound of...

More


Can my ABS grow if I am gifted with a lot of 2A muscle fibres?

Probably not. Your body is constantly adapting to the stresses placed upon it. This means it will adapt to the main stimulus which is the main stimulus or function the body is experiencing.

You...

More


Do you recommend re-setting the deadlift after very rep?

It depends on your specific goal. Generally we do. There are some exceptions but we are only going to discus the resetting variation. Re-setting avoids bouncing in the bottom position which shuts down the...

More


Does TheOverloadPrinciple.com recommend training twice a day?

Absolutely, especially with athletes. Normally they perform 2 different types of training (e.g. sport specific in the first session and strength training in the second).

The question is, can you...

More


How can I get big calves?

Mostly genetics. I know you also don’t want to hear this one but its true. The same as with abdominal muscles, your calves do not contain any or few 2A muscle fibres which have the biggest capacity for...

More


How do I know if I recovered completely?

Simply by looking at last workouts training information. If your muscles are stronger they will be recovered, it’s that simple. So if can do more reps on your first set compared to last training your body...

More


How many times a week can I train each muscle group?

It depends on many factors but especially on your training goal and experience. You can train muscle groups daily if your goal is strength endurance, even twice each day if you are an experienced trainer and...

More


I heard it could be dangerous to switch from a “Smith machine” bench press to a normal barbell bench press, can you clarify this?

If you start training with the “Smith machine” (or other bench press machines) you are not training the stabilizing muscles of your shoulder girdle. Your pectoral muscles will get stronger (a lot stronger if...

More


I heard it takes a muscle 24 to 48 hours to recover is this true?

It depends on the type of training somebody is following, his health, eating patterns, medicine, training experience, overload, stress levels. It also depends what you mean with recovery? Your local energy...

More


I want to train with machines first before I start training with free weights, what is your opinion?

We always (99% of the cases) advise people to start training with free weights. You must however have enough knowledge of the exercises you’re performing. (Go to our “Exercises” section for more than 80...

More


Is it ok to do some “Smith machine” work?

We do not recommend using “Smith machine” exercises for several reasons. Firstly, we implant free weight exercises whenever possible because of the increased hormonal output compared to machines....

More


Is strength training safe for children?

Yes and no. It depends as long as you do not reach overload there is no reason not to train with weights. The problem with overload is the fact that this will cause hormonal reactions which will interfere...

More


Is variation the “key” to muscle growth?

Not really. Muscle growth depends on many factors such as intensity, volume, recover abilities, nutrition etc. Variation or periodization can be important in muscle growth when you reach a plateau in your...

More


Should females train differently than males?

Generally, both man and women should train the same if their goal is the same. Because of hormonal differences etc. the progress will be different. As most people know, women tend to gain far less muscle...

More


Should I train when I am sore?

You can if your main goal is not hypertrophy. It is complete nonsense that you can not train a sore muscle because it would be dangerous. This would mean from the body’s survival perspective that...

More


What about warm ups?

The most important thing about warm up is to get your system ready for your training not to get tired before you get started. Your warm up must be specific for your training. For example maximum strength...

More


What does The Personal Point of Overload (PPO) mean?

The Personal Point of Overload (PPO) is one of the most amazing breakthrough methods of the founders of  “TheOverloadPrinciple.com”.  With your PPO...

More


What is the best back exercise?

Depends on your training goal and on what you mean with back? One of the best general exercises to train your “lower” back is the “good morning”. If you are looking for a more specific and dynamic “lower”...

More


What is the best way to get a "six-pack"?

Low levels of body fat.
Your body fat % must be in the single digits to see your abdominal muscles properly. The best way to get a “six-pack” is proper diet and training because...

More


What is the best way to train your ABS?

This mainly depends on your goal. For many athletes this will mean they will have to train their abs with specific explosive movements which will give them the greatest “transfer” to their sport specific...

More


What is the best weight training routine to loose fat?

One of the most important hormones to loose fat and build muscle tissue is “growth hormone”. The best way to raise your growth hormone levels is to do a high intensity weight training routine...

More


What is the most common mistake you see people make while doing “Squats”?

The most dangerous mistake people make is to put something under their heels to squat “properly”. This is mostly an ego problem because people lack the technique and strength to squat properly. One of the...

More


What is the most important difference between “Back squats” or “fronts squats”?

Leverage. People with tall postures can experience some problematic leverage on their lower back when performing full back squats. The upper body has to move way forward to go into a full back squat which...

More


What is the single most important aspect of physical training?

Overload. Without overload you will and cannot improve. Every tissue in the body adapts to different kinds of stress. So if for example you want your muscles to grow, you must create the right kind of...

More


What kind of volume would you recommend for strength training?

Normally we recommend a moderate volume to keep the intensity high. Volume is dictated by the available time (stay within the 45-60 min. mark) but more importantly by the intensity. Al long as you can keep...

More


When is the best time to train my ABS?

It depends on your training goal. If your priority is with your abdominals you should train them first in your workout. Training your abdominals first thing can cause some problems when performing deadlifts...

More


Why can't my abdominals grow?

Abdominals consist mainly of type 1 and 2B muscle fibres which have a far less capacity to cause muscle growth than the type 2A fibres. This means that you can only train your abdominals for endurance...

More


Why is tempo important for physical training?

There are many reasons but one important reason is that tempo can have an effect on the different muscle fibre types. For example 15 reps with 50 kg performed in a 1-0-1 tempo (one second up, no pause, one...

More


Why should I train with free weights instead of machines?

There are a lot of reasons but one very important reason is the hormonal output. Free weights can cause more “overload” more easily than machines will. The more hormonal output, the faster you will achieve...

More


 
  Use mainly compound exercises  
  Compound movements will give you synergistic strength increases in multiple muscles... more  
   
  Are your programs only for the advanced?  
 

No, each program is designed for 3 different levels of training experience. With the use of the different training levels al memberships and programs will be fully... more

 
   
 

Copyright © The Overload Principle. All rights reserved   |   Register   |   Disclaimer   |   Copyright   |   Site Map   |   Contact      PayPal