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.
With double progression, you increase the reps before you increase the weight.
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.
With double progression, you increase the reps before you increase the weight.
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.
Double Progression with Straight Sets
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.
Heavy day - 4 x 2-4
Light day - 4 x 6-8
- 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
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 more rep. Then for the third set, take 90% of the 2nd set and do one more rep. There shouldn't be in any doubt that you'll get the required reps on the 2nd and 3rd sets. They shouldn't be close to failure. If I'm not making progress on the top set, and I could easily do more fast reps, I'll sometimes do one or two more reps.
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.
This is a very simple way to progress, but most people don’t need anything too complicated to start with.
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 more rep. Then for the third set, take 90% of the 2nd set and do one more rep. There shouldn't be in any doubt that you'll get the required reps on the 2nd and 3rd sets. They shouldn't be close to failure. If I'm not making progress on the top set, and I could easily do more fast reps, I'll sometimes do one or two more reps.
- Workout 1 - 110kg x 8, 100kg x9, 90kg x 10
- Workout 2 - 110kg x 9, 100kg x 10, 90kg x 11
- Workout 3 - 110kg x 9, 100kg x 10, 90kg x 13
- Workout 4 - 110kg x 10, 100kg x 11, 90kg x 12
- Workout 5 - 112.5kg x 8, 100kg x 9, 90kg x 10
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.
This is a very simple way to progress, but most people don’t need anything too complicated to start with.