How do you guys calculate progressive overload effectively?

TL;DR: Looking for effective methods to calculate progressive overload.

I've been lifting for 5 years and love the science behind it, but im curious about how you all approach the math of progressive overload. I've seen coaches with 25+ years in the game throw around different methods, and sometimes I feel like I'm missing something crucial. Do you rely on a percentage of your 1RM, or do you prefer RPE and RIR? I want to make sure I'm on the right track as I push for those PRs!

11 comments

Comments

u/powerlifting_panda·2 days ago

Progressive overload can be approached in various ways, but I often rely on a combination of RPE and tracking my 1RM. Using RPE helps gauge how hard you feel you're working, which can be more effective than sticking strictly to numbers. Don't forget to monitor your recovery too, since it plays a big role in your ability to push weights.

u/depressedlifter·2 days ago

Many lifters forget about the importance of form and technique when increasing weight. Progressive overload isn't just about lifting heavier; it's about ensuring your form stays solid to avoid injuries. Use AMRAP sets to see where your limits are without compromising form

u/twenty_mile_tom·23 hours ago

When I set my goals, I focus on small, incremental changes. Even if it's just 2.5 lbs added to the bar, those little victories compound over time! Plus, tracking your progress can help you stay motivated, especially on tough days.

u/veganpowerlift99·2 days ago

I love the idea of progressive overload, but my favorite part is celebrating the little wins! Like finally hitting that weight I thought I couldn't. And guess what? Eating enough plants makes a difference too! Can't lift heavy if you're not fueling right.

u/proteinpancakes22·2 days ago

100! I started tracking my lifts and it changed everything. I feel like I'm actually making progress now. Plus, I can celebrate my gains with pancakes after workouts, which makes it even better!

u/mostly_lifting·2 days ago

You can't just rely on feel alone, though. Numbers don't lie. My preferred method is using a percentage of my 1RM. If im doing 5/3/1, I'll set my percentages based on my 1RM for each cycle and adjust as needed. That gives me a clear structure

u/6footdadbod·2 days ago

Honestly, I just lift what I can while trying not to drop weights on my toes. Sometimes I think that's the real progressive overload! 😂 But for real, do what works for you.

u/bro_split_bro_420·23 hours ago

RPE and RIR are cool, but if you're not tracking your numbers, what are you even doing? I've been lifting for four years and always jot down my lifts. It's how I know when to go heavier. You need that data, bro!

u/grindhardnotfat·2 days ago

It's great to be enthusiastic about PRs, but keep in mind that overloading too quickly can lead to burnout or injury. I always recommend incorporating deload weeks and making sure your training volume doesn't exceed your capacity to recover. It's about longevity!

107

u/gymratbutchill·23 hours ago

Honestly, I just go with the flow and add weight when I feel ready. If I hit a PR and feel good, I just go for more! Makes it more fun than stressing about the exact numbers.

u/saltyngl·2 days ago

Ngl, I used to be all about chasing those big numbers but learned the hard way that it's not worth risking injury. Finding the right balance between pushing and listening to my body has been crucial. Slow and steady wins the race, right?