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.
- 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.
Chris Adams
Personal Trainer in Nottingham