Progressive overload increases training stress gradually to drive adaptation, while recovery sets the pace of progress.
01Levers
| Lever | Example | Typical progression rate (beginners) |
|---|
| Load | Add weight at the same reps | Upper body 2.5–5 kg/cycle. Lower body 5–10 kg/cycle |
| Volume | Add sets or reps at the same load | 1–2 sets per muscle group per week |
| Density | Same work in less time | Reduce rest periods by 15–30 seconds |
| Range and control | Improve tempo and depth | Increase eccentric time by 1–2 seconds |
02Load and volume models
| Level | Pattern | Timeframe |
|---|
| Beginner | Alternate load and volume every 2 to 3 weeks | Linear progression for 3–6 months |
| Intermediate | Add one lever per cycle, hold others stable | 4–6 week mesocycles with planned deload |
| Ongoing | Reduce progression rate during stress windows | Autoregulate using RPE 7–8 for working sets |
03RPE and RIR guidelines
| Training context | RPE target | RIR equivalent | Purpose |
|---|
| Working sets | 7–8 | 2–3 reps left | Productive stimulus without grinding |
| Top sets | 8–9 | 1–2 reps left | Peak stimulus for the session |
| Deload week | 5–6 | 4–5 reps left | Active recovery while maintaining patterns |
| Technique practice | 5–6 | 4–5 reps left | Movement quality over load |
04Recovery checkpoints
| Signal | What to monitor |
|---|
| Soreness duration | If soreness runs beyond normal window, hold load |
| Sleep trend | Two weak nights can slow progression speed |
| Performance consistency | Maintain technique before adding more load |
05Overreaching criteria
| Pattern | Action |
|---|
| Multiple missed sessions with high fatigue | Insert deload week |
| Strength drops with high effort report | Hold volume, reset for one cycle |
| Motivation and appetite collapse | Lower load and restore basic recovery |
