In the realm of fitness, a question often arises: what exactly is double progression, and how can it benefit your training? I touched upon this concept in my recent video titled “Grow Your Legs,” where I highlighted its effectiveness for hypertrophy and strength building.
So, what is double progression? At its core, double progression is a flexible set and rep scheme that enables an incremental increase in training stimulus from one session to the next. The “double” in double progression refers to two key variables that determine the intensity of strength training: the number of repetitions per set and the weight lifted.
To implement double progression, you begin by selecting a specific load and determining a rep range—for example, 6-10 repetitions. The process involves performing two working sets at the same weight. If you manage to achieve the upper limit of your rep range, completing 10 reps for both sets, it’s time to add weight to the bar for your next workout. Conversely, if you fall short of the target, meaning you complete fewer than 10 reps in both sets, you should maintain the same load during your next session and aim to max out at the upper end of the rep range again.
This method, where progress is made first in the number of reps per set and then in the weight lifted, proves to be highly effective. One of its notable advantages is that it can be applied to any exercise for an extended duration, allowing for continuous progress.
You might be wondering who can benefit most from double progression and when it is best utilized. This strategy is particularly suitable for individuals—whether they be clients or groups—lacking a reliable estimated one-rep max (1RM) to reference. In fact, many individuals don’t have an accurate estimate of their 1RM most of the time. This makes double progression ideal for:
Beginners: Those new to training can easily adjust within a given rep range without the pressure of estimating a 1RM.
Returning Athletes: Individuals who have taken significant breaks from training due to injuries or life circumstances will find double progression accessible as they reintegrate into their routines.
Early Off-Season Trainees: For those who could not dedicate ample resources to training during their competitive season, double progression offers a manageable way to ramp back up.
One of the main reasons double progression works well for these populations is that it provides immediate feedback through the rep range. If you find that you’ve chosen a weight that is too heavy and only manage to do two sets of six reps, simply reduce the load for your next session and aim to reach the top of the rep range. On the other hand, if the weight is too light and you easily max out your rep range, you can increase the load in your subsequent workout.
With a rep range like 6-10—offering five potential outcomes—it’s likely that you won’t overshoot or undershoot too drastically, especially if you are attentive during your warm-up sets.
In summary, double progression is an effective strength training strategy that promotes steady improvement by focusing on both repetitions and weight. It is particularly advantageous for beginners and those returning to training, providing flexibility and clear adjustments based on performance. If you have any questions about this method, feel free to drop a comment. Thank you for reading!
See link below for a short youtube video on Double Progressions.
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