Double Progression
Double Progression
A lot of people go to the gym without a plan on how they're going to progress and still be lifting the same weight for an exercise for years. You should always have a plan for how you're going to progress. A simple and good progression scheme is double progression.
Double progression is where you increase the reps within a rep range before you add weight.
Double progression is where you increase the reps within a rep range before you add weight.
Double Progression
Using straight sets is the way most people do double progression.
Pick a rep range of 2-3 reps that you will use for your work sets. For example, 1 to 3 reps, 3-5 reps, 4-6 reps, 6-8 reps, 8-10 reps and 10-12 reps. You’ll aim to all your sets with the same weight to the top of your rep range.
Pick a rep range of 2-3 reps that you will use for your work sets. For example, 1 to 3 reps, 3-5 reps, 4-6 reps, 6-8 reps, 8-10 reps and 10-12 reps. You’ll aim to all your sets with the same weight to the top of your rep range.
Let’s say you want to do 4 sets of 4 to 6 reps of the squat.
Workout 1 |
120kg 6 - 6 - 6 - 6 You got all the reps. Increase the weight next session |
Workout 2 |
125kg x 6- 5 - 5 - 4. Keep the weight the same for the next workout. |
Workout 3 |
125kg x 6-6-5-5 Keep the weight the same for the next workout. |
Workout 4 |
125kg x 6-6-6-6 Add weight next session |
Workout 5 |
130kg x 6-6-6-5 Keep weight the same for the next session |
Workout 6 |
130kg x 6-6-6-6 Add weight next session. |
Only add weight when you do all the sets to the top of your rep ranges with good speed and form. Don't add weight for the next workout if the reps are grinders.
Dynamic Double Progression
With dynamic double progression, you'll use your performance on the previous set to decide what weight to use for the next set.
In this example we're going to use the rep range 6 to 8 reps.
- If you get the top of the rep range on the first set you'll increase the weight next session, but keep the weight the same for the next set.
- If you were in the middle of the rep range you'll keep the weight the same for the next set.
- If you only managed the bottom of the rep range or lower you'll lower the weight for the next set.
In this example we're going to use the rep range 6 to 8 reps.
- If you get 8 reps or more on the first set you'll keep the same weight for the next set and add weight for the next session.
- If you get 7 reps you'll keep the weight the same for the next set.
- If you get 6 or fewer reps you'll lower the weight for the next set.
Workout 1 |
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Workout 2 |
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Workout 3 |
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Workout 4 |
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Workout 5 |
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Workout 6 |
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If you’re doing a lift twice a week, you can have a heavy and light day. For example, 4 x 4 to 6 reps for the heavy day, and 4 x 8 to 10 reps on the light day.
- Heavy day - 4 x 2-4
- Light day - 4 x 6-8
I like to start with a higher rep range until you stall and then move on to a lower one.
For example,
- 4 x 8-10. Use until you can't make any progress for 3 or 4 workouts.
- 4 x 6-8. Use until you can't make any progress for 3 or 4 workouts.
- 4 x 4-6. Use until you can't make any progress for 3 or 4 workouts.
Double Progression with a Total Rep Goal
With the rep goal system you set a number of reps you want to achieve in a certain number of set.The rep goal is the total reps performed for all sets.You don't perform this number for each set. For example, aiming for 30 reps over 3 sets.You then go for as many good reps with good form as you can on each set. Once you manage to do all 30 reps you can then add weight to one set for the next workout.
Using 30 reps over 3 sets it might look like this.
Workout 1 |
100kg x 12 100kg x 10 100kg x 8 30 reps so you add weight to 1 set next session. |
Workout 2 |
105kg x 10 100kg x 12 100kg x 8 30 reps so you add weight to 1 set next session. |
Workout 1 |
105kg x 10 105kg x 10 100kg x 8 28 reps so keep the weights the same for the next session |
Workout 1 |
105kg x 11 105kg x 10 100kg x 8 29 reps so keep the weights the same for the next session |
Workout 1 |
105kg x 12 105kg x 10 100kg x 8 30 reps. Add weight for the next session. |
This method works really well. It gives you the chance to push for rep records while slowing how quickly you add weight. Great for long term progress.
Like with straight sets,I like to start with a higher rep range until you stall and then move on to a lower one.
For example,
Like with straight sets,I like to start with a higher rep range until you stall and then move on to a lower one.
For example,
- Aim for 35 reps. Use until you can't make any progress for 3 or 4 workouts.
- Aim for 30 reps. Use until you can't make any progress for 3 or 4 workouts.
- Aim for 25 reps Use until you can't make any progress for 3 or 4 workouts.
- Aim for 20 reps Use until you can't make any progress for 3 or 4 workouts.
Straight Sets With The Last Set Pushed to Failure
When doing this you'll use the same weight for all sets, but on the last set your push to beat your last workout.
In this example we're trying to get 10 reps
Week 1 - 100kg x 6-6-6-8
Week 2 - 100kg x 6-6-6-9
Week 3 - 100kg x 6-6-6-10 (Increase the weight for the next workout)
Week 4 - 1005kg x 6-6-6-8
And keep the same weight until you get 10 reps.
In this example we're trying to get 10 reps
Week 1 - 100kg x 6-6-6-8
Week 2 - 100kg x 6-6-6-9
Week 3 - 100kg x 6-6-6-10 (Increase the weight for the next workout)
Week 4 - 1005kg x 6-6-6-8
And keep the same weight until you get 10 reps.
Double Progression with a Top Set
You can also do this by ramping to a top set and then doing back off sets after instead of just doing straight sets.
The same principle applies, You'll have a rep range and only go up when you hit to the top of your rep range with good form.
For the back off sets, there are two options I like.
Option 1 - Double progression with a top set.
You'll do the first set for as many quality reps as you can. You'll then take off 5% -7.5% of the weight used for the next set. You keep doing this for all the sets.I normally do two to four sets.
The same principle applies, You'll have a rep range and only go up when you hit to the top of your rep range with good form.
For the back off sets, there are two options I like.
Option 1 - Double progression with a top set.
You'll do the first set for as many quality reps as you can. You'll then take off 5% -7.5% of the weight used for the next set. You keep doing this for all the sets.I normally do two to four sets.
- Set 1 - Do as many quality reps as you can. I normally aim for 5-7 reps before increasing the weight for the next workout.
- Set 2 - Take 5% - 7.5% of the weight used on the first set and do as many quality reps as you can.
- Set 3 - Take 5% - 7.5% of the weight used on the second set and do as many quality reps as you can.
For example. If I was aiming for 7 reps on the first set before I increase the weight used it could look like this.
Workout 1 |
165kg x 7, 155kg x 8, 147.5kg x 8 Got 7 reps on the first set so add weight next workout |
Workout 2 |
167.5kg x 6, 160kg x 7, 150kg x 8 Keep the weight the same for the next session |
Workout 3 |
167.5kg x 6, 160kg x 8, 150kg x 9 Keep the weight the same for the next session. |
Workout 4 |
167.5kg x 7, 160kg x 8, 150kg x 9 Add weight next session |
Workout 5 |
170kg x 6, 160kg x 7, 152kg x 9 Keep the weight the same next session |
Option 2 - Double progression with a top set.
You'll do two to three back off sets after the top sets with 80% to 90% of the weight you used for the top set. I tend to use 80% for the lower body exercises and 90% for the upper body exercises. These sets shouldn't be to the limit. The bar speed should be fast for every rep.
You'll do two to three back off sets after the top sets with 80% to 90% of the weight you used for the top set. I tend to use 80% for the lower body exercises and 90% for the upper body exercises. These sets shouldn't be to the limit. The bar speed should be fast for every rep.
An example of how it would look like
Top set - Rep range 6-8
Top set - Rep range 6-8
Workout 1 |
160kg x 6 -Keep the weight the same next session 147.5kg x 6-6-6 |
Workout 2 |
160kg x 7 -Keep the weight the same next session 147.5kg x 7-7-7 |
Workout 3 |
160kg x 7 -Keep the weight the same next session 147.5kg x 7-7-7 |
Workout 4 |
160kg x 8 - Add weight next session 147.5kg x 8-8-8 |
Workout 5 |
165kg x 6 Keep the weight the same next time 152.5kg x 6-6-6 |
Option 3 - Double progression with a top set.
Here you'll keep the weight the same for all the sets, but it's the first set you'll use to determine when to add weight. In this example the target will be to get 8 reps on the first set before adding weight.
Here you'll keep the weight the same for all the sets, but it's the first set you'll use to determine when to add weight. In this example the target will be to get 8 reps on the first set before adding weight.
Workout 1 |
120kg x 7-6-4 Keep the weight the same. |
Workout 2 |
120kg 8-6-5 Increase the weight for the next session. |
Workout 3 |
125kg x 6-4-2 Keep the weight the same for the next session. |
Workout 4 |
125kg x 7-6-3 Keep the weight the same the next session. |
Workout 5 |
125kg x 8-6-5 Add weigh for the next session |
I like to rotate through different rep targets each week.
Either 2 week cycles, or 3 week cycles.
2 week cycle
Week 1 - 12 reps as the target
Week 2 - 10 reps as the target
I'll spend around 3 months with these rep targets and then use lower reps for 3 months.
Week 1 - 8 reps as the target
Week 2 - 6 reps as the target
3 week cycle
Week 1 - 12 reps as the target
Week 2 - 10 reps as the target
Week 3 - 8 reps as the target
I'll spend around 3/4 months with these rep targets and then use lower reps for 2/3 months.
Week 1 - 10 reps as the target
Week 2 - 8 reps as the target
Week 3 - 6 reps as the target
Either 2 week cycles, or 3 week cycles.
2 week cycle
Week 1 - 12 reps as the target
Week 2 - 10 reps as the target
I'll spend around 3 months with these rep targets and then use lower reps for 3 months.
Week 1 - 8 reps as the target
Week 2 - 6 reps as the target
3 week cycle
Week 1 - 12 reps as the target
Week 2 - 10 reps as the target
Week 3 - 8 reps as the target
I'll spend around 3/4 months with these rep targets and then use lower reps for 2/3 months.
Week 1 - 10 reps as the target
Week 2 - 8 reps as the target
Week 3 - 6 reps as the target
These are very simple ways to progress, but most people don’t need anything complicated