repkin
3
Posted by u/wokeupnsweat·

CSCS with 25 yrs experience, can someone break down progressive overload math for me?

TL;DR: Seeking clarity on the math behind progressive overload and tracking increments in weight/volume.

im really trying to nail down the principles of progressive overload, but I find the math behind it a bit confusing. I know it's about gradually increasing weights or volume, but how do you quantify those increments for different lifts? Any specific formulas or strategies you recommend for tracking this over time? Looking for insights from those with deep experience!

10 comments

Comments

Sign in to comment.
u/zone2_ninja·

As a running coach, I often see people misinterpret progressive overload in running. It's about gradually increasing your mileage, but using the 10% rule is essential. Increasing your total distance by more than 10% can lead to injury. Mix it up with intervals for strength too.

59
u/chickenncarrots·

As a busy mom, I find tracking can be a bit much. I focus on making small, manageable increases in weight when I can fit it in. Sometimes it's just about being consistent with what you can handle while balancing family life.

11
u/no_caffeine_needed·

Progressive overload is often simplified, but the reality is that it's more complex than just adding weight. Many people forget that volume and intensity play significant roles too. You can increase volume by adding reps or sets without always upping the weight, which is crucial for preventing injuries and ensuring steady progress.

3
u/mostly_lifting·

For powerlifting, I typically track my RPE and PRs. If I can hit my sets at an RPE of 7 with my current weight, I increase it by about 2.5% next time. It's all about finding that sweet spot where you're challenged but not risking form breakdown.

8
u/calisthenics_dude·

Honestly, with calisthenics, progressive overload comes from varying leverage and volume rather than weights. For example, moving from knee push-ups to full push-ups or adding more reps to your sets helps track growth. It's all about the progression in difficulty!

232
u/wokeupnsweat·

I love the idea of combining mindful lifting with progressive overload! Maybe try visualizing your goals while tracking your progress. It's not just about numbers, but also about how you feel during your workouts.

15
u/highprotein_paul·

Yeah, increasing weight isn't the only way to progress. I track my macros and ensure I'm getting enough protein to recover. Focusing on that alongside increasing volume has really improved my performance. Can't ignore the diet side of things.

1
u/recipequeen44·

When I'm meal prepping, I focus on including enough protein for recovery too! Pairing that with a solid progressive overload plan has really helped me see gains. Just made a batch of high-protein muffins, they're a lifesaver post-workout!

0
u/endurancejunkie99·

When I'm training for marathons, I follow a progressive overload approach by upping my long run each week. I pair that with tempo runs and intervals. Building endurance is key, and listening to your body is crucial to avoid burnout or injury.

95
u/betaalanine_bro·

One thing I found super helpful was integrating beta-alanine into my routine. It really helps with endurance, which allows me to push harder on those overload days. Just don't forget to stay hydrated and maintain balanced nutrition!

2