Progressive overload means gradually increasing the demands placed on your muscles over time so your training continues to drive adaptation.
In MacroFactor Workouts, this usually shows up as small changes to recommendations, such as increases in weight, reps, or both, based on how you perform your logged sets. If your performance supports it, the app may recommend progressing. If not, it may recommend holding steady or reducing load.
The goal is to apply enough challenge to keep you progressing while avoiding jumps that are too aggressive or difficult to sustain.
Progressive overload on a program using autoprogression typically takes one of two forms:
For sets performed to failure (i.e., with a target of 0 reps in reserve), your training loads will progress if your performance in the set exceeds your prior performances. For example, if you completed 10 reps with 150lb last week and 11 reps with 150lb this week, this increase in performance will tell the app that your load or rep targets should increase.
For sets not performed to failure (i.e., with a target of at least 1 rep in reserve), you’ll be assigned a target rep range and an RIR target. For example, your target may be 150lb for 7-9 reps with 2RIR. Your expected maximum performance is the middle value of in this rep range, plus your RIR target (in this example, that means the app predicts that if you did a set to failure with 150lb, you could complete 8+2=10 reps). If your performance in this set exceeds those expectations, that will tell the app your load or rep targets should increase. For example, if you complete 9 (or more) reps with 2RIR, that would be indicative of progress. However, the app will still recognize and account for progress even if you deviate from your recommended RIR (for example, if you log 8+ reps with 3RIR, 10+ reps with 1RIR, or 11+ reps with 0 RIR, any of those performances would suggest that your load or rep targets should increase).
Now that you’ve learned about progressive overload, you might enjoy one of these articles next:
Understanding and Using Smart Progression
Changing RIR During and Active Workout
What Information Does MacroFactor Workouts Use to Generate My Programs?
