Overload - Load - underload

Hi guys, @Coach Sommer talks in some of the podcasts(dont remember wich one) about the concept overload-load-underload. How the general fitness population has a tendency to skip the underload part and not give the body a chance to adapt and Improve.

Im  wondering if we could put a approximal number on the 3 categorys so we all know better when to choose the Easy smiley(when current volume and/or progression is underload)

this is briefly how i view them:

overload: Current volume=+100% effort

Load: current volume:90-100% effort

underload: current volume 0-90% effort

Meaning, when we are on underload on 5*60sec, we should in theory be able to perform an extra (6th) set of 30sec before we category the current volume as underload(Mastery).

Have i grasped this concept correct?

Thanks guys,, Jonas

16 hours ago, Jonas Berglund said:

Hi guys, @Coach Sommer talks in some of the podcasts(dont remember wich one) about the concept overload-load-underload. How the general fitness population has a tendency to skip the underload part and not give the body a chance to adapt and Improve.

Im  wondering if we could put a approximal number on the 3 categorys so we all know better when to choose the Easy smiley(when current volume and/or progression is underload)

this is briefly how i view them:

overload: Current volume=+100% effort

Load: current volume:90-100% effort

underload: current volume 0-90% effort

Meaning, when we are on underload on 5*60sec, we should in theory be able to perform an extra (6th) set of 30sec before we category the current volume as underload(Mastery).

 

Have i grasped this concept correct?

 

Thanks guys,, Jonas

Hey Jonahs,

This method may work for some individuals, however many GST beginners share a common issue when using a percentage to quantify intensity. That is that they have very little experience with exercise, so they have no point of reference to judge. 

A vast majority have never felt what 100% effort is like, nor should they ever.

A more effective way to gauge whether you are in overload, load, out under load is to use the smiley system.

Fine = over load

Easy = load

Too easy = under load

This is a more intuitive method to guage where you are at.

Hi Jonas,

I completely agree with Mikey here. Once you have reached the later progressions in the Foundation Courses, you will better appreciate Overload-Load-Underload but as of the moment it is best not to overthink/overanalyze it. Keep working hard.

21 hours ago, Mikey Cunanan said:

 

Fine = over load

Easy = load

Too easy = under load

This is a more intuitive method to guage where you are at.

I appreciate your time Mikey and Leo,,

Some exercises, especially the static holds, in My experience is Easy to quantify where 100% effort is. When i fall apart while not wanting to. 

Just wondering arent we supposed to go into underload before choosing the Easy smiley?

I have Been choosing Fine-smiley when i had a couple percentage left in the tank(Load).

Generally speaking... "Selecting" Fine lets the computer program know that you also want to keep working on the current step because you know your body needs more time to develop connective tissue.

A lot of strength based plateaus require additional connective tissue, mostly tendon related, development.

A benefit of connective tissue development is increased muscle density.