330 Method
This progression method is almost the same as the 350 Method that I got from from Paul Carter. The only difference is instead of going for 50 total reps over 3 sets, you go for 30. I like using this for back off sets after a top set. It's similar to the double progression method as you progress in reps before adding weight.
With the 330 method, you aim for 30 total reps over 3 sets with 2 minutes rest between sets. You take each set to failure.
Using weighted dips as an example. Dips with 10kg added weight.
You'll keep the same weight for the next workout.
Now you've got 30 reps, you'll then add weight and repeat the process again.
With the 330 method, you aim for 30 total reps over 3 sets with 2 minutes rest between sets. You take each set to failure.
Using weighted dips as an example. Dips with 10kg added weight.
- 15 reps
- 2 minutes rest
- 9 reps
- 2 minutes rest
- 5 reps
You'll keep the same weight for the next workout.
- 16 reps
- 2 minutes rest
- 9 reps
- 2 minutes rest
- 5 reps
Now you've got 30 reps, you'll then add weight and repeat the process again.