Thread: Simple double progression

I’m curious how many of you folks have utilized a simple double progression method for gradually overloading your muscles.

For example let’s say you chose a rep range from 6-10 reps.

You warm up
Then you place your training weight on the bar.
You proceed to do as many reps as you can safely and properly manage with perfect form and no assistance.

Let’s say your results were...
1. 100x8
2. 100x7
3. 100x6
4. 100 x 6

Then the next workout you saw progress with:
1. 100x9
2. 100x7
3. 100x 6
4. 100x6

And the next, you achieved the upper guide so raised your weight
1. 100x10*
2. 105 x7
3. 105x6
4. 105 x 5

And the next...

1. 105x8
2. 105x7
3. 105x6
4. 105 x 6

And the next...

1. 105x 10*
2. 110x 9
3. 110x6
4. 110 x6

And so on, every time 10* is achieved, an additional 5 pounds is added.

An alternative but similar method is the total rep approach, for example, when 30 reps can be completed in 4 sets or less, increase the resistance. (Rest intervals will impact this)

Anyhow, just curious.

Currently doing a similar protocol for weighted chins and overhead press.

Chins twice a week
3 x amrap. Add 2.5kg every 2 weeks.

OHP
Wk 1: 3x12
Wk 2: 3x10
Wk 3: 3x8
Wk 4: 3x6

Twice a week. 2nd OHP workout is 2kg heavier than the 1st workout. 1st workout is 5kg heavier than last week's 1st workout, and 2 reps less. So:

Wk 1
Monday 50 x 12
Thursday 52 x 12

Wk 2
Monday 55 x 10
Thursday 57 x 10

Wk 3
Monday 60 x 8
Thursday 62 x 8

Wk 4
Monday 65 x 6
Thursday 67 x 6

Then repeat the block. Wk 1 Monday will be 55 x 12.

Only been doing this for 6 weeks so we'll see how it plays out long term. For stalls I'll probably repeat last week's weight for the planned rep scheme.

Originally Posted by SuffolkPunch

Totally yes.

One thing I do (which could be considered an extra dimension to the progression) is deliberately drop the exertion levels down when a new weight is used for the first time. The rationale is that the extra tension is already a new stimulus - so you can milk it for a little longer by starting (say) 2 or 3 reps before failure and ramping that up to more like 1 rep before failure by the time you hit your rep target for the next weight increase.

Yes, I have seen that used.

My son keeps “double PR” records....that is , he likes it when he “graduates twice”...for example:

1. 100x10*
2. 105x 10*
3. 110x8
4. 110x6