Overload Strength

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Overload Strength Heavy hitting, highly targeted, training and nutrition for the everyday athlete.

11/04/2026

You're not failing because you didn't read twenty pub med studies on Nutrition.

You're failing because your goal setting is setting you up to fail.

11/02/2026

I'm anti slow gradual changes. If you're gonna make changes you might as well make them now.

Slow incremental change is for cowards.

If youve made a serious commitment to get results then you shouldn't be negotiating with moderation.

Very really is the most convenient option going to be your best option.

Upper Sesh today.
11/01/2026

Upper Sesh today.

10/31/2026

Thanks to our great sponsors and to those who donated so far!

Burkie Piper, LMT
Specific Health Massage Therapy LLC
Forage Kitchen

Register at overloadstrengthtraining.com/events

You need rigidity and fluidity in the lower back. It sounds counterintuitive but you need to be able to do both, which m...
10/30/2026

You need rigidity and fluidity in the lower back.

It sounds counterintuitive but you need to be able to do both, which means training both, and then you have the ability to use either one at the right time.

A more flexible back isn't always going to fix back issues and it definitely won't make your core stronger.

A stronger back won't always fix your back issues either, and it may not improve your mobility.

Just train both. Not sure why this has been so controversial on social media, muscle groups have multiple functions.

How I like to program back extensions

🔹Volume before intensity

With the back especially I feel like clients (and myself) get a better carryover when we work on endurance first, 12-20 reps.

🔹Early in a training macrocycle

If your back is just terribly weak you can work it weekly until it isn't. For myself and for more experienced clients we may put different lower back work in primarily in the first 3 weeks of their training plan to set ourselves up later in the plan for more compound movements that use the low back like good mornings, deadlift variations, or hyperextensions.

🔹Extension is good to train, but also include carries to build a rigid trunk

Most people don't have a sandbag unfortunately but that would be my #1 recommendation for improving core strength with Carries. Farmers carries or single arm farmers will also work fine.

10/29/2026

Checkout our sponsors, register on the overload strength website. 100% of your entry fee and monetary donations go to Movember . Come bang out some pushups and have some fun 😁

Tag somebody you want to do pushups with you.

overloadstrengthtraining.com/events

Our amazing sponsors
Simple Plan Madison | Meal Prep & More
Burkie Piper, LMT
DexaFit Madison, WI
Forage Kitchen
Specific Health Massage Therapy LLC
Float Madison
Kosa Ayurveda
Hydralive Therapy | Madison, WI
WPCA
Enduro

10/28/2026

Stop making this mistake with progressive overload

30/100

10/27/2026

The other two splits I mentioned are best for most people. If you can consistently train 5+ days per week and with the proper intensity , a body part split can work just fine.

But if you're like most people, it's usually a waste of time.

10/27/2026

If you're struggling to be consistent or make progress, the last thing you need is variety in your plan.

You want variety because you're obsessed with chasing hedonic pleasure. Embrace the mundane for a sprint (6-12 weeks).

You don't need to do it forever.

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Palm City, FL

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