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 3 minutes rest between sets. You take each set to failure.  
Using weighted dips as an example. Dips with 10kg added weight.

• 15 reps
• 3 minutes rest 
• 9 reps
• 3 minutes rest
• 5 reps​

29 total reps.

You'll keep the same weight for the next workout.

• 16 reps
• 3 minutes rest 
• 9 reps
• 3 minutes rest
• 5 reps​

30 total reps. 
Now you've got 30 reps, you'll then add weight and repeat the process again.

​Chris Adams
Personal Trainer in Nottingham