Progressive overload is the principle that adaptation requires progressively increasing demand. If you lift the same weight every session, you've adapted to that weight — there's no stimulus for further change.

The dose-response curve is nonlinear. Early training: large gains from small doses. Advanced training: small gains from large doses. This is why beginner programs work fast and elite programs require meticulous planning.

The practical consequence: tracking is not optional for advanced athletes. You cannot feel a 2% load increase. You have to measure it.

Related: [[@carol/practice-vs-playing]], [[periodization-notes]]