Guides Overload
Practical guides to build your training: programs, methods, and benchmarks drawn from Overload data.
Bent-over row: target muscles, barbell vs two dumbbells
Barbell, two dumbbells, palms in or reverse grip: what four studies and a review measured on the bent-over row, and the seven variants in the Overload library.
Hammer curls: what the neutral grip does not change
The brachioradialis works as hard in supination as in a neutral grip. What three studies measured, and the six hammer curls in the Overload library.
Wrist curls: what dedicated forearm work adds
How many sets of wrist curls? 2 to 3 sessions a week, moderate loads, long sets. What four studies measured, and the 25 forearm exercises Overload members log.
Weighted crunches: how much load changes the exercise
Below a 20% jump in 1RM, abdominal activation does not move. What four studies measured, plus the 24 crunches in the Overload exercise reference.
Incline push-ups (hands elevated): height, load, muscles
Hands elevated, the load drops and the muscle pattern stays. What four studies measured on height and hand position, and the variant members log most.
Bench press grip width: wide or close
Grip width decides the load and your shoulder angle, not which muscles work. What three studies measured, and the bench press variants Overload members log.
Triceps extensions: overhead, lying, or by your side
Arm position decides how much the long head grows. What Maeo et al. (2023) measured, and the 67 triceps exercises in the Overload reference library.
Cables vs free weights: what the cable really changes
The cable changes the resistance profile, not your gains. Three studies, the 74 cable exercises in the Overload library, and the five members use most.