PreguntasFrecuentes

Progressive overload is the engine of progress: your body adapts only when the stimulus rises in a controlled way across weeks.

Progress via:
• More load with the same technique and RIR.
• 1–2 extra reps at the same weight.
• Better control (slower tempo or pauses).
• One extra effective set when recovery allows.

Rule of thumb: if you hit the top of your rep range with RIR ≥2 for two sessions, add 2–5% load. Technique always beats ego weight. Use exercise sheets plus RIR/1RM tools to anchor intensity.

For hypertrophy in intermediates, evidence often lands around 10–20 hard sets per muscle group per week, split across 2+ sessions.

• Beginners: 8–12 sets/week, increase slowly.
• Intermediates: 12–18 is often the sweet spot.
• Advanced lifters may tolerate more only if sleep, stress and protein cooperate.

Use the weekly volume calculator as a map, not dogma. If performance drops and soreness never clears, you are near maximum recoverable volume. Deload every 4–8 weeks or when stagnation meets accumulated fatigue.

No. Constant failure spikes systemic fatigue and can trash technique without more hypertrophy than near-failure sets.

Recommendation: keep 1–3 RIR on most compound sets. Save true failure for stable isolation work or the last set of a controlled exercise.

If RIR feels abstract, use the RIR/intensity tool with estimated 1RM: 70–85% 1RM done well beats emptying the tank daily.

With 3 days, aim for ~2 exposures per muscle via full-body or upper/lower + full-body. Avoid over-specializing one region.

Simple template:
• Day A: squat/hinge + push + pull + core.
• Day B: hinge/squat variant + pull + push + arms.
• Day C: mixed patterns for your weakest lifts.

Keep sessions 60–90 min with written progression. Generate a routine in MacroKinetix and swap variants using the exercise library based on available equipment.

It depends on body-fat level, training age and adherence—not trends.

• Relatively lean and chasing muscle: lean bulk (+200–350 kcal).
• Fat loss is the priority: moderate cut (−300–500 kcal).
• Beginner or returning after a break: recomp near maintenance often wins.

Anchor maintenance with the TDEE calculator, set macros, and review weight/waist every 2–3 weeks. Sustained loss >1%/week is aggressive; gain >0.5–0.75%/week often means excess fat.

Set calories first (TDEE ± goal), then split macros:

• Protein: 1.6–2.2 g/kg (prioritize in a deficit).
• Fat: ~0.6–1.0 g/kg for hormones and satiety.
• Carbs: remaining calories; raise them if hard training suffers.

Example: 80 kg cutting at 2,200 kcal → ~160 g protein, 70 g fat, ~205 g carbs. When bulking, raise carbs/fats first and keep protein steady.

Use the macros and protein calculators together. Change one variable every 10–14 days based on scale, measurements and gym energy.