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 for progression scheme is double progression.
Double progression is where you increase the reps before you add weight.
Double progression is where you increase the reps 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.
Let’s say you want to do 4 sets of 4 to 6 reps of the squat.
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.
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.
I like to start with a higher rep range until you stall and then move on to a lower one. For example,
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.
- Workout 2 – 125kg 6 - 5 - 5 - 4. Keep the weight the same for the next workout.
- Workout 3 – 125kg 6 - 6 - 5 - 5 Keep the weight the same for the next workout.
- Workout 4 – 125kg 6 - 6 - 6 - 5 Keep the weight the same for the next workout.
- Workout 5 – 125kg 6 - 6 - 6 - 6 You got all the planned reps. Increase the weight.
- Workout 6 – 130kg 6 - 5 - 5 - 4 Keep the weight the same for the next workout and repeat the process.
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.
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.
- 4 x 2-4. 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 you 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 and Back Off Sets
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
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
Option 2
The second option is for the second set to take 90% of the top set and do that for one or two more reps. Then for the third set, take 90% of the 2nd set and do one or two more reps. There shouldn't be in any doubt that you'll get the required reps on the 2nd and 3rd sets.
You can alternate between different rep ranges.
For example,
Workout 1 - 8 to 12 reps
Workout 2 - 6 to 10 reps
I like doing a top set and back off sets for the squat and deadlift. They tend to beat me up a bit more than the other lifts, so I like limiting the heavier weights to one set and then having the chance to practice the lifts with lighter weights for the back off sets.
You can alternate between periods of using using double progression with straight sets with periods of ramping to a top set with back off sets. I like to do 6-8 weeks of straight sets and then 3-4 weeks of top set with back off 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
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
- Workout 1 - 160kg x 6, 147.5kg x 6-6-6
- Workout 2 - 160kg x 7, 147.5kg x 7-7-7
- Workout 3 - 160kg x 7, 147.5kg x 7-7-7
- Workout 4 - 160kg x 8, 147.5kg x 8-8-8
- Workout 5 - 165kg x 6, 152.5kg x 6-6-6
Option 2
The second option is for the second set to take 90% of the top set and do that for one or two more reps. Then for the third set, take 90% of the 2nd set and do one or two more reps. There shouldn't be in any doubt that you'll get the required reps on the 2nd and 3rd sets.
- Workout 1 - 110kg x 8, 100kg x10, 90kg x 12
- Workout 2 - 110kg x 9, 100kg x 11, 90kg x 13
- Workout 3 - 110kg x 9, 100kg x 11, 90kg x 13
- Workout 4 - 110kg x 10, 100kg x 12, 90kg x 14
- Workout 5 - 112.5kg x 8, 100kg x 10, 90kg x 12
You can alternate between different rep ranges.
For example,
Workout 1 - 8 to 12 reps
Workout 2 - 6 to 10 reps
I like doing a top set and back off sets for the squat and deadlift. They tend to beat me up a bit more than the other lifts, so I like limiting the heavier weights to one set and then having the chance to practice the lifts with lighter weights for the back off sets.
You can alternate between periods of using using double progression with straight sets with periods of ramping to a top set with back off sets. I like to do 6-8 weeks of straight sets and then 3-4 weeks of top set with back off sets.
Double Progression with a rep target for one set
You'll do two to four sets, but you'll either try reach a rep target for the first set, or try and do a certain amount of reps in total over all the set.
Rep target for one set
In this example the target will be to get 8 reps before adding weight.
Week 1
Set 1 - 120kg x 7
Set 2 - 120kg x 6
Set 3 - 120kg x 4
Week 2
Set 1 - 120kg x 8 (Hit the weight target so increase the weight next week.)
Set 2 - 120kg x 6
Set 3 - 120kg x 5
Week 3
Set 1 - 122.5kg x 6
Set 2 - 122.5kg x 4
Set 3 - 122.5kg x 2
Week 4
Set 1 - 122.5kg x 7
Set 2 - 122.5kg x 6
Set 3 - 122.5kg x 4
Week 4
Set 1 - 122.5kg x 8 (Hit the rep target so increase the weight for the next session)
Set 2 - 122.5kg x 6
Set 3 - 122.5kg x 4
Total reps
For example, if you were trying to get 25 reps over three sets with 100kg.
Week 1
Set 1 - 100kg x 10
Set 2 - 100kg x 6
Set 3 - 100kg x 4
Total reps - 20 reps
Week 2
Set 1 - 100kg x 11
Set 2 - 100kg x 8
Set 3 - 100kg x 5
Total reps - 24 reps
Week 3
Set 1 - 100kg x 12
Set 2 - 100kg x 8
Set 3 - 100kg x 5
Total 25 reps. As you got 25 reps you can increase the weight for the next session.
Week 4
Set 1 - 100kg x 10
Set 2 - 100kg x 6
Set 3 - 100kg x 4
Total reps - 20 reps. repeat until you get 25 reps.
Rep target for one set
In this example the target will be to get 8 reps before adding weight.
Week 1
Set 1 - 120kg x 7
Set 2 - 120kg x 6
Set 3 - 120kg x 4
Week 2
Set 1 - 120kg x 8 (Hit the weight target so increase the weight next week.)
Set 2 - 120kg x 6
Set 3 - 120kg x 5
Week 3
Set 1 - 122.5kg x 6
Set 2 - 122.5kg x 4
Set 3 - 122.5kg x 2
Week 4
Set 1 - 122.5kg x 7
Set 2 - 122.5kg x 6
Set 3 - 122.5kg x 4
Week 4
Set 1 - 122.5kg x 8 (Hit the rep target so increase the weight for the next session)
Set 2 - 122.5kg x 6
Set 3 - 122.5kg x 4
Total reps
For example, if you were trying to get 25 reps over three sets with 100kg.
Week 1
Set 1 - 100kg x 10
Set 2 - 100kg x 6
Set 3 - 100kg x 4
Total reps - 20 reps
Week 2
Set 1 - 100kg x 11
Set 2 - 100kg x 8
Set 3 - 100kg x 5
Total reps - 24 reps
Week 3
Set 1 - 100kg x 12
Set 2 - 100kg x 8
Set 3 - 100kg x 5
Total 25 reps. As you got 25 reps you can increase the weight for the next session.
Week 4
Set 1 - 100kg x 10
Set 2 - 100kg x 6
Set 3 - 100kg x 4
Total reps - 20 reps. repeat until you get 25 reps.
These are very simple ways to progress, but most people don’t need anything too complicated to start with.