Documentation · Training
Progressive overload without ego — measuring real progress
How to judge progress beyond top-set weight: reps, quality, fatigue and equipment context.
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marcinlabs / knowledge / progressive-overload-without-ego.md
Why weight alone lies
Top-set weight is only one signal. The same number on a different machine, with shorter rests or worse technique, is not the same progress. In MarcinLabs documentation I compare same-type sessions and look at trends, not a single “PR”.
What I log after every session
Sets and reps, perceived RPE, energy 1–10, pain/limits, equipment and a short takeaway. Then AI helps plan the next session from that data — without automatically adding kilos.
The cautious progression rule
I only propose progression when the previous session and how I feel justify it. On a low-energy day I prefer controlled volume over forcing a record.