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Progressive Overload Flowchart

The document provides guidance on progressive overload for weight training by adjusting the weight, reps, or sets based on how difficult the previous set felt with ratings of easy, moderate, hard, very hard, or extreme to continually challenge the body over time. It includes a decision tree to help determine if the weight should be increased, decreased, or kept the same for the next set. The goal is to perform most training sets at a hard or very hard level of effort to drive gains while easier sets are only for new exercises and very hard to extreme are only occasional.

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Andrius Virbičianskas
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319 views1 page

Progressive Overload Flowchart

The document provides guidance on progressive overload for weight training by adjusting the weight, reps, or sets based on how difficult the previous set felt with ratings of easy, moderate, hard, very hard, or extreme to continually challenge the body over time. It includes a decision tree to help determine if the weight should be increased, decreased, or kept the same for the next set. The goal is to perform most training sets at a hard or very hard level of effort to drive gains while easier sets are only for new exercises and very hard to extreme are only occasional.

Uploaded by

Andrius Virbičianskas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PROGRESSIVE OVERLOAD

AHOW TOGui
def
rom coachAndr
ius@ Var
ūna2.
0-Gym QuyNhon

I
sthereawei
ght[r
eps]gap 1
stti
medoing Pi
cksomewei ghtt
hat
NO YES
bet
ween1standlas
tset? theexer
cis
e? doesn’
tfeel
li
kenothing.

YES YES
NO
1
s ts
et
Use2nds
wei
ght&r
et
eps
oftheday? START
Usesame
wei
ght&reps NO

Lastset
DOSET NO oftheday? YES FI
NISH

NO NO NO NO
Wasi
tEASY? Wasi
tMODERATE? Wasi tVERYHARD?Wasi
tHARD? Wasi tEXTREME?

YES YES YES YES YES

I
ncr
ease2xt
he Ar
et her
epshi
gher Keept
hes
ame Decr
easewei
ght
mini
mum uni
t thandef
aul
t? bymini
mum uni
t

YES NO
Addanext
rar
ep
Decreas
ereps Incr
eas
eby
backtodef
aul
t mini
mum uni
t

EASY Noeffor t
,coulddoalldaylong.[
Onlyonnewex erci
ses]
MODERATE Li
ghteffort,caneasil
ydoublethereps.[
Onlythefi r
stweekortwo]
HARD Si
gnificanteffort
,butcanconfident l
yfini
s hal
lreps.[
80%ofal l
trai
ni
ng]
VERYHARD St
renouseffor t
,canbarel
yfinish,orevenmi s
saf ew,reps
.[20%,ofal
ltr
aini
ng]
EXTREME Maximum effor t,can’
tevencompl eteafew r
eps.[Onl
ybymi st
akeormisjudgment
]

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