渐进超负荷计算器
使用此渐进超负荷计算器快速获得准确的计算结果。
Target Weight (final week)
164 lbs
Target Weight (final week) vs Starting Weight
公式
How Progressive Overload Works
Progressive overload is the gradual increase of stress placed on the body during training.
Formula
Target Weight = Starting Weight x (1 + Weekly Increase %) ^ Weeks
Guidelines
When you cannot maintain the increase, consider a deload week before resuming.
计算示例
Starting at 135 lbs with 2.5% weekly increase for 8 weeks.
- 01Week 1: 135 lbs
- 02Week 2: 135 * 1.025 = 138 lbs
- 03Week 4: 135 * 1.025^4 = 149 lbs
- 04Week 8: 135 * 1.025^8 = 164 lbs
- 05Total increase = 164 - 135 = 29 lbs (21.8%)
常见问题
What if I cannot increase weight every week?
You can also overload by adding reps, sets, or reducing rest time. Linear weight increases eventually stall for every lifter.
What is a deload week?
A deload reduces training volume or intensity by 40-60% for one week to allow recovery. Typically done every 4-8 weeks.
Is 2.5% per week realistic long-term?
For beginners, yes, for several months. Intermediate and advanced lifters will need to use smaller increments or periodized programming.
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