Training guide
Progressive overload works when the rule is specific.
Progressive overload is not just adding weight every week. That works for a few months, then it breaks the moment your recovery, sleep, technique, or exercise selection changes.
RepStack uses double progression: add reps first, increase weight only after every working set reaches the top of the range, and deload when performance keeps missing the floor. It is boring on purpose. Boring rules are what survive real training.
The exact RepStack rule
The simplest useful rule is: keep the weight, add reps, then increase weight. If your target is 3 sets of 8-12, a session of 100kg x 12, 12, 12 earns a weight bump. A session of 100kg x 12, 11, 10 does not.
That second session is still progress if last week was 12, 10, 9. Most apps hide that detail inside a chart. RepStack treats it as the signal for what you should do next time.
| Last result | Next session | Why |
|---|---|---|
| 3 x 8 at 100kg | Keep 100kg and chase 9s | You are at the bottom of the range. |
| 12, 11, 10 at 100kg | Keep 100kg and finish the range | One set still has room. |
| 3 x 12 at 100kg | Increase weight, target mid-range reps | All sets hit the ceiling. |
| Below 8 reps twice | Deload 10% | The current load is no longer productive. |
Why adding weight weekly fails
Weekly weight jumps assume strength moves in clean stair steps. Real strength moves in waves. A lifter can add 2 reps on bench while still being unready for a 2.5kg jump.
Double progression gives that lifter a useful target anyway. You are not stuck because the bar did not get heavier. You are progressing if the same load moves for more quality reps.
- Beginners can often add weight session to session.
- Intermediates usually need rep progress before load progress.
- Advanced lifters need smaller jumps, tighter fatigue control, and longer time horizons.
The e1RM floor keeps jumps honest
A bad progression rule can make the spreadsheet look aggressive while the lift gets worse. If 100kg x 12 estimates higher than 105kg x 8, the jump was too large for the rep range.
RepStack checks the estimated one-rep max before accepting a weight increase. The goal is not just a heavier bar. The goal is a heavier bar without giving back the strength you just built.
When to deload
A deload is a correction, not a punishment. RepStack uses a 10% load reduction when a set is rated very hard or when two sessions land below the minimum rep target.
That avoids the classic trap: missing reps for three weeks, calling it grit, then resetting only after the whole movement stalls.
Read next
Keep the training system connected.
FAQ
Fast answers
Should I add reps or weight first?
Add reps first unless every working set already hit the top of the target range. This keeps form stable and prevents early stalls.
How much weight should I add?
Use the smallest practical jump for the lift. Upper-body lifts often need 1-2.5kg jumps, while squats and deadlifts can tolerate larger increases for longer.
Can progressive overload work for isolation exercises?
Yes, but use smaller jumps and higher rep ranges. A 2.5kg jump on lateral raises is much larger than the same jump on squats.
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