DEFINING PROGRESSIVE "OVERSTIMULUS"

Defining Progressive “Overstimulus”

Distilling more accurate phraseology.

By Eric Bugera

• There is a difference between redundant redefinitions and an appropriate refining of common phrases.

• More specific language helps with rapid comprehension and application.

• Overstimulus encompasses load and all other possible variables to drive stimulation without subconsciously biasing specific stimuli.

New Word, Same Meaning, Faster Comprehension

In the world of social media “education”, buzz words develop faster than most can (or care to) keep up. There is a big difference between refining an understanding or description of a phenomenon and simply rebranding an existing premise. 

The social media landscape shifts every few months and new talking heads emerge with seemingly revolutionary sound bites. Most will fail under scrutiny because they are attempting to sneak one past the guard and lord some form of intellectual superiority over the masses by simply renaming what you already understand. Instead of forced fitness multilingualism that didn’t need to exist – progressive “overstimulus” simply refines a previous phrase for even rapid comprehension and dissemination of key points.

What Is Progressive Overstimulus

Previously (and honestly, presently) coined as progressive “overload” – progressive overstimulus is a small refinement on a key aspect of nearly every training protocol. In order to see increased adaptation, the amount of challenge delivered by subsequent training sessions must be scaled in some way such that the stimulation experienced remains the same or greater. Said another way, as you adapt – sets, reps, or any other training variable must be modified to deliver the same end-of-set challenge to your targeted system.

While in the mind of an experienced coach, progressive overload can be a catch-all term for the manipulation of any number of variables to reach this level of challenge; however, the mental conditioning of our industry often leaves newer coaches grasping for some deeper meaning.

While it may superficially seem like a cheeky or pedantic modification to the original definition – progressive overstimulus much more accurately depicts what needs to occur. Overload often sears added weight as the primary mechanism of change in the mind of young coaches and clients. The reality is that you have been given numerous other opportunities to challenge the system through modifications of sets, repetitions, rest periods, tempo, training implement, intensification techniques and so on. Absolute load increases are but one of many options to deliver adequate stimulation – but disproportionately relied upon.

Further, not every adaptation is best served by load increases – metabolic adaptations for example may be better served through increased volume. Total time performing any number of tasks may be better suited to improve cardiovascular benefits. Progressive overstimulus pulls back the often unconscious bias towards load and recenters the focus on what truly matters for any adaptation – appropriate stimulation. Not only are there other routes to increased strength, power, or hypertrophy than raw weight, but for other key components of fitness, load might be least specific to the desired outcome entirely.

Stimulate, Adapt, Repeat

It’s common for learners to first conceptualize in the literal – thus it can be beneficial to more accurately define (or redefine) key phrases to properly instill their take-home message. Progressive overload is still very much occurring in absence of a continuous dependence upon load increases per session; however, progressive overstimulus more accurately describes the real pathway to gains. One simple verbal modification mused upon by paying attention to training, observing common programming or comprehension issues, and human nature can help right this ship.

• Define the primary adaptation your program is designed to stimulate.
• Determine all the appropriate methods of progressing programming variables to maintain or increase stimulation.
• Arrange these options to create the longest runway possible.