Double Progression Method
Double Progression
Double progression is a method of gradually increasing the number of reps performed and the amount of weight lifted for the top set. Use the first two sets as a warmup for your top set.
Example:
DB Bench Press 3x8 using double progression
Week 1: 60x8, 70x8, 80x6 (repeat 80 for next week)
Week 2: 60x8, 70x8, 80x8 (increase to 85 for next week)
Week 3: 65x8, 75x8, 85x7 (repeat 85 for next week)
Week 4: 65x8, 75x8, 85x8 (increase to 90 for next week)
Week 5: 65x8, 75x8, 90x6 (repeat 90 for next week)
Warm-up weights are your choice, but it is generally recommended to warmup properly and not make those first sets too heavy. The first set should be at an RPE of 7, while the second set should be at an RPE of 8.
FAQ
How close to failure should you train on that final set?
I aim for 2 RIR for the first week, 1 RIR for the next two, and 0 RIR for the final week. If you are on a five-week cycle, 0 RIR can be used for weeks four and five’s final set, but if you choose to do so, you can use 0 RIR for week 5 only.
Save the max reps and failure work (0 RIR) for when you have a spotter or are using machines. If you do not have a spotter, please use your head and don’t put yourself into a position where you may be injured.
Do not push to 0 RIR every week.
For example:
Week 1: 2 RIR
Week 2: 1 RIR
Week 3: 1 RIR
Week 4: 1 RIR
Week 5: 0 RIR
Who is double progression for?
It can be used by anyone, regardless of age or experience. Progressive overload is a tried-and-true principle for gaining strength and muscle. Progressive overload is simply adding weight, adding reps, and gradually increasing over time.
What if I get stuck on a weight and can’t increase reps?
The best approach is to reduce the weight to the last weight you used and aim for a higher rep number on the final set.
For example:
DB Bench Press 3x8 using double progression
Week 1: 60x8, 70x8, 80x6 (repeat 80 for next week)
Week 2: 60x8, 70x8, 80x7 (repeat 80 for next week)
Week 3: 65x8, 75x8, 80x7 (repeat 80 for next week)
Week 4: 65x8, 75x8, 75x9 (raise the ceiling for the final set to 10-12 reps)
Week 5: 65x8, 75x8, 75x11 (repeat 75 next session, and until you reach 12 reps)
Once you reach the 10-12 rep threshold, increase the next week’s weight to 80 pounds.
Just because I may have 3x8 as your set x rep prescription, doesn’t mean you need to stick to that scheme no matter what. Effort on that final set means more than an arbitrary number of reps.
Let’s say you reached 80x8 on that final set, but you don’t feel like you “owned the weight,” you can repeat 80 pounds for the next week and work on cleaning up the reps, adding more reps, and feeling confident in your performance.
The only rules with double progression are:
Add reps first, add weight second.
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Thank you! Jay and Ali
