Our of curiosity. . .

[krazyduck]

Generally speaking, is there more carryover out of an overloaded movement or an underloaded one?

eg. pause squat vs squat with wraps, deadlift off mats vs deficit dead, close grip bench vs one board press. . . .

[John Hanley]

To optimize the muscle you have (ie peak), I'd guess overload.

For long term hypertrophy & motor-pattern-unfucking work, probably submax.

They're both super valuable post-intermediate, though. So, I'm glad the Lords of Gains allow us to program both.

[Dan Miller]

Just off of memory, in one of Rip's books he answers this exact question. The underloaded lift has the most carryover. If you increase your paused bench or deficit DL by 50 lbs, your T&G bench or DL will likely also increase by about the same amount. The same isn't true for an overload lift like a 2 board press or a rack pull, because you aren't training the full ROM.

[krazyduck]

Just off of memory, in one of Rip's books he answers this exact question. The underloaded lift has the most carryover. If you increase your paused bench or deficit DL by 50 lbs, your T&G bench or DL will likely also increase by about the same amount. The same isn't true for an overload lift like a 2 board press or a rack pull, because you aren't training the full ROM.

This is my experience. If I stick to something like close grip bench for a couple of sessions, my bench will go up with ease when I return to it.

[Shaun]

Probably an under-loaded one with a greater ROM.

Reasoning: lots of people are inadvertently using "over-loaded" movements, e.g. half squats, and they don't get much carry-over from them!