Once the objectives and optimal conditions have been specifically established in terms of the force, velocity, and duration of exercise, overloads must be applied in terms of both volume (product of load x reps x time) and intensity (percent maximal effort) of exercise.

From a time efficiency standpoint, intensity overloads are effective; however, more significant long-term gains are realized when both volume and intensity overloads are intermittently and progressively applied.

For long-term gains, volume overloads should not exceed 10 percent per week and intensity overloads should not exceed 1 to 2 percent per week.

In support of the "Hard/Easy Day Concept" required overloads should occur a minimum of once every 5-8 days (1 x/wk) for a given muscle group. Alternate training sessions should be performed at either reduced volumes and/or intensities; these "working rest days" facilitate recovery and maintenance of training effects.

Submaximal, non-over-load sessions on a regular basis (every 24 hours), are not recommended because they are:

• Not time efficient
• They fail to provide an adequate overload for maintenance and improvement
• They promote mental staleness

Application of "overload training techinques" (e.g. forced reps, forced negatives, negative accentuated, breakdowns) to induce momentary muscular failure (MMF) should be considered less frequently than 1 time per week per exercise. The use of overload training techniques increase the potential of experiencing overtraining, particularly in multiple set regimens.