350 Method
I got this progression method from Paul Carter at Lift Run Bang.Lift Run Bang 350 method It's a very simple progression I often use it for assistance exercises. It's similar to the double progression method in that you progress in reps before adding weight. Paul recommends two minutes rest, but I prefer 3 minutes rest. I'll sometimes two minutes for exercises like cable crossovers
With the 350 method, you aim for 50 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.
You'll keep the same weight for the next workout.
Now you've got 50 reps, you'll then add 2.5 or 5kg the next workout and build up the reps again.
With the 350 method, you aim for 50 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.
- 23 reps
- 3 minutes rest
- 14 reps
- 3 minutes rest
- 9 reps
You'll keep the same weight for the next workout.
- 25 reps
- 3 minutes rest
- 16 reps
- 3 minutes rest
- 9 reps
Now you've got 50 reps, you'll then add 2.5 or 5kg the next workout and build up the reps again.