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 as many warmup sets as you need to get to the working sets.
Your first working set is set one, which will be no less than 20% of your planned top set.
The second working set will be about 10% less than your planned top set.
The third working set will be your double progression set.
If you are doing four sets instead of three sets, the adjustment is simple:
Your first working set is set one, which will be no less than 20% of your planned top set.
The second AND third working sets will be about 10% less than your planned top set.
The fourth working set will be your double progression set.
Example:
DB Bench Press 3x8 using double progression with a final set rep goal of 8 reps:
Week 1: 65x8, 70x8, 80x6 (repeat 80 for next week)
Week 2: 65x8, 70x8, 80x8 (increase to 85 for next week)
Week 3: 70x8, 75x8, 85x7 (repeat 85 for next week)
Week 4: 70x8, 75x8, 85x8 (increase to 90 for next week)
Week 5: 75x8, 80x8, 90x6 (repeat 90 for next week)
FAQ
How close to failure should you train on that final set?
When you are using machines or have a reliable spotter, train to positive failure. That means you cannot do another rep without help. That final rep should be a grinder, which means it will be 1 or 0 RIR.
Be sure you push that final set hard. Those effective reps are what drive muscle growth.
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 and with a final set rep goal of 8 reps:
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 you 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.
Add reps first, add weight second.
Can I use rep goals higher than eight?
As mentioned above, just because I may have 3x8 as your set x rep prescription, it 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.
I would highly recommend sticking with 6-8 reps on the first two sets, and if you want to set a higher target number on the last set to reach before you add more weight, you can do that. If I am coaching you, I'll set a target number. If you are writing your own programming, please set your own rep goal before you add weight.
You are my coach. How do I provide feedback?
It is important to take notes if you are starting to stall on progress or feeling sore. I can tweak the tempo, adjust the progression rep goal, change the exercise, or change the variables of progression away from double progression. Each training phase will last long enough for you to be able to progress in weight and reps, but sometimes things need to be changed sooner.
Communicate with me, take good training notes, and let me know any issues you may have.
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Jay
