Overload Question

[Atox95]

Hello

I just purchased and started the Strength 1 template this week and i have a question about overload exercises in general.

I dont doubt their effectiveness or necessity for the program, and so far I did block pulls and beltless squats ( as i dont have chains or bands) however can someone explain the reasoning behind them so I can understand them a bit more?

Is the point of an oveload is to find a similar movement to the main lift? Does it need to be in a way that maybe changes the range of motion so that i can move more weight? For example,the incline bench would be a similar movement to the flat bench right? However it is defintiely not something where you can move more weight. So does that disqualify it? In which case, would a bench press in a smith work? Almost identical movement but can be potentially done with higher intensity (like a pin bench i suppose).

I guess i am just looking for a definition on what an overload exercise is.

Love your work and thanks in advance for any input

[Jordan Feigenbaum]

Atox,

Thanks for the post and welcome to the forum

The general idea for an overload movement is for it to be higher in weight and be relatively similar to the competition lift. The ROM would ideally be similar as well. Incline bench wouldn't be a good overload for the flat bench since it's substantially lighter, though it could be an overload for the press. I don't think you can bench more in a smith machine than with free weights, so I don't think that'd be my first choice either. Think instead about bench + bands, slingshot bench, bench + chains, board press, floor press, etc.

-Jordan

[Atox95]

Thanks for the answer. I should have explained the smith machine a bit better. I was thinking more on the lone with, you can set up the smith like a pin bench, as in it will stop above your chest. But thats neither here or there.
Pin bench is going to work fine for me I think. As for the squat, i think im just gonna buy some kneewraps and use that. Or can i use knee sleeves as well?

[Atox95]

Also, hope I am not asking too many questions, but I tried out pin bench today and it felt a bit weird but I think I got the hang of it by my 3rd set. Could you possibly check out this video and see if I made any major mistakes?

[Jordan Feigenbaum]

I'd have you pause it on the pins each rep rather than tapping it

[Jordan Feigenbaum]

Thanks for the answer. I should have explained the smith machine a bit better. I was thinking more on the lone with, you can set up the smith like a pin bench, as in it will stop above your chest. But thats neither here or there.
Pin bench is going to work fine for me I think. As for the squat, i think im just gonna buy some kneewraps and use that. Or can i use knee sleeves as well?

I don't think knee sleeves work as an overload variant, but knee wraps would!

[Atox95]

Ah ok. So I actually need to rest the bar on pins a bit and then lift it up again. That definitely would make the exercise harder. I'll get it right next time. Thanks for the help and the advice.
I've been enjoying you guys' content for a while now, basically binging all of the QA videos and training vlogs.
I learned more about exercise and nutrition in the last 3 weeks then in the past 2.5 years. Thanks for all the content!