Скачать или смотреть DOUBLE PROGRESSION: A Simple and Effective Way To Make Gains

Double progression is a form of progressive overload where you progress in both reps and weights. You have a rep range that you target, let's say the eight to twelve range. You add reps until all of your sets get to the top of that rep range.



Then, you add about 5% weight, which should reduce the number of reps that you get. Keep trying to get more reps each workout till you are, again, to the top of that rep range.


Rinse and repeat.



For example, let's say that you can do 4 sets of 8 reps on pulldowns with 100kg. You target the 8-12 rep range.



The next workout you might get 10,9,8,8 reps.

Then, 11,11,10,9. Then, 12, 12, 12,12. When that happens, you increase to 105kg.


This will make it harder.

Because gravity.

And stuff.



That will probably mean that you are back to somewhere around 4x8. It might be 8,7,7,6. It might be 9,9,9,8. Who knows? Who cares?


You just try to add reps every session. Forever.



Benefits?
-Every set is close to failure. If you are doing 4x8, the early sets are likely too easy.

-You get to feel a weight, and compare session to session.

-You can stay within the appropriate rep range for your goals
-You can gain confidence with a certain weight several sessions in a row.



Whether or not these sets are to failure or not is up to you. Your choice. My book (link below) goes into a lot more detail, as well — not every exercise is suitable for every exercise, and it tells you which movements are suitable for which rep ranges as well as failure or not failure.

That’s the beauty of this type of system. It’s up to you how hard to push. Try to get more reps than last time.

How hard you try…will determine your results.



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