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 within a rep range before you add weight.
Double progression is where you increase the reps within a rep range before you add weight.
Dynamic/ Autoregulated Double Progression
This way you increase the weight for the first set when you hit the upper range of the rep range. You then use the previous set to decide what weight to use for the next set. If you get more than the the bottom of the rep range you will keep the same weight
In this example we're going to use the rep range 6 to 8 reps.
If you get 8 reps on the first set you'll add weight for the next session. You'll keep the weight for the next set if you get 7 or more reps. If you get 6 (the bottom of the rep range) or lower you'll lower the weight for the next set.
WK 1 :
- 100kg x 8 Managed to get reps at the top of the rep range so add weight next workout.
- 100kg x 8
- 100kg x 7
- 105kg x 7 Keep the weight the same for the next workout. Also use 105kg for the 2nd set)
- 105kg x 6 Lower the weight for the 3rd set as you only manged to hit the bottom of the rep range
- 100kg x 7
- 105kg x 7
- 105kg x 7 (Use 105kg again for the 3rd set as you aren't at the bottom of the rep range)
- 105kg x 7
- 105kg x 8 (Go up in weight next workout)
- 105kg x 7
- 105kg x 6
- 110kg x 6 (Go the bottom of the rep range so go down in weight next set)
- 105kg x 8
- 105kg x 7
- 110kg x 7
- 110kg x 7
- 110kg x 6
This is my preferred way to do double progression as you keep each set at the required intensity and with it being autoregulated you can adjust as you go.
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 (Straight sets)
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.
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.
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 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.
For example. If I was aiming for 7 reps on the first set before I increase the weight used it could look like this
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
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 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 (I got 7 reps, so I'll add 2.5kg for the next workout)
- Workout 2 - 167.5kg x 6, 160kg x 7, 150kg x 8 (I only got 6 reps, so I'll keep the same weight for the next workout)
- Workout 3 - 167.5kg x 6, 160kg x 8, 150kg x 9 (I only got 6 reps, so I'll keep the same weight for the next workout)
- Workout 4 - 167.5kg x 7, 160kg x 8, 150kg x 9 (I got 7 reps, so I'll add 2.5kg for the next workout)
- Workout 5 - 170kgx 6, 160kg x 7, 152kg x 9 (I only got 6 reps, so I'll keep the same weight for the next workout)
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
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 total rep target
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 the top set
#In this example the target will be to get 8 reps on the first set 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
I like to rotate through different rep targets each week.
Either 2 week cycles, or 3 week cycles.
2 week cycle
Week 1 - 12reps 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
Rep Goal System
With This method you'll set yourself a number of reps to do over as certain number of sets. You'll only increase the weight once you've done the target weights
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.
Push each set until you're not sure you're able to complete the next rep or good form can't be maintained.
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,
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.
Push each set until you're not sure you're able to complete the next rep or good form can't be maintained.
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.
These are very simple ways to progress, but most people don’t need anything too complicated to start with.