Calculadora de Sobrecarga Progresiva Avanzada — Fórmula

Progressive Overload Principle

Progressive overload is the gradual increase in stress placed on the body during training, essential for continued strength and muscle gains.

Formula

Target Weight = Current Weight x (1 + Weekly Rate)^Weeks

A 2-5% weekly increase in load is typical for intermediate lifters. Beginners can progress faster (5-10%), while advanced lifters may only manage 1-2% per week or less.

Ejemplo Resuelto

Currently squatting 200 lbs, increasing 2.5% per week for 8 weeks.

  1. Target = 200 x (1.025)^8 = 200 x 1.2184 = 243.7 lbs
  2. Total increase = 243.7 - 200 = 43.7 lbs
  3. First week add = 200 x 0.025 = 5.0 lbs