Guides Overload
Practical guides to build your training: programs, methods, and benchmarks drawn from Overload data.
Shoulder press: muscles worked, seated or standing
Shoulder press muscles worked, seated or standing, barbell, dumbbell, kettlebell or machine: what eleven studies measured and what Overload members log.
Barbell shrug: form, muscles worked and arm position
Barbell shrug form and muscles worked: what seven studies measured on arm position and load, and the ten shrug variants in the Overload library.
Cable and band external rotation: how heavy to go
Side-lying or standing, band or cable, light or heavy: what eight studies measured on shoulder external rotation, and the rotations in the Overload library.
Incline dumbbell curl: target muscles and how to do it
Leaning back stretches the biceps long head at the shoulder. What six studies measured on the incline curl, and the incline curls Overload members log.
One-arm row with a dumbbell or kettlebell: what changes
Dumbbell, kettlebell, landmine or cable: what five studies and a meta-analysis measured on the one-arm row, and the six variants in the Overload library.
How to estimate your 1RM, and how far to trust the formulas
On a 100 kg set, four 1RM formulas agree within 4 kg at 8 to 10 reps and end up 61 kg apart at 20. What studies measured, and when to test a real max.
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 weight to add, and where
Add over 20% of your 1RM per step, or your abs work the same. Where to hold the plate or cable, and what weighted crunches cannot do, per four studies.
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.