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  1. #1
    Registered User macfc96's Avatar
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    Question Dynamic double progression?

    So im looking to add a progression scheme to my upper/lower program, would double progression be good for an interdemiate lifter seeking hypertrophy gains? Read about something called dynamic double progression.

    Its basically that you are maintaining a relative intensity set to set while staying in a rep range.

    For example:
    3 x 8-12 reps at RPE 8

    Week 1:
    Set 1: 200x12 @ 8
    Set 2: 200x10 @ 8
    Set 3: 195x9 @ 8

    Week 2:
    Set 1: 205x11 @ 8
    Set 2: 200x9 @ 8
    Set 3: 200x8 @ 8

    Week 3:
    Set 1: 205x12 @ 8
    Set 2: 200x10 @ 8
    Set 3: 200x8 @ 8


    So when you reach the upper rep range on the first set you up the weight next session, is this an legit way to progress?
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  2. #2
    Registered User WolfRose7's Avatar
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    Just autoregulate, which you are doing already if you are using rpe.
    And then ramp volume in waves.

    Intent should be to add load bitt by bit weekly of course, but you won't always as an intermediate
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  3. #3
    Registered User macfc96's Avatar
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    Originally Posted by WolfRose7 View Post
    Just autoregulate, which you are doing already if you are using rpe.
    And then ramp volume in waves.

    Intent should be to add load bitt by bit weekly of course, but you won't always as an intermediate
    Could you explain what you meant by ramping volume in waves?
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    Registered User WolfRose7's Avatar
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    Originally Posted by macfc96 View Post
    Could you explain what you meant by ramping volume in waves?
    Very basic example

    Week 1 squat 8 reps @rpe 6, 7, 8
    Week 2 squat 8 reps @6, 7, 8 x 2 sets
    Week 3 squat 8 reps @6, 7, 8 x 3 sets
    And back to week 1
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  5. #5
    Registered User macfc96's Avatar
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    Originally Posted by WolfRose7 View Post
    Very basic example

    Week 1 squat 8 reps @rpe 6, 7, 8
    Week 2 squat 8 reps @6, 7, 8 x 2 sets
    Week 3 squat 8 reps @6, 7, 8 x 3 sets
    And back to week 1
    Ah basically like the programming Mike Israetel uses, just ramping volume and intensity? so i could use the double progression method i posted over for 4-5 weeks, increasing total volume and increasing load til i overreaching then deload and start over again?

    Would you start over again with more weight then last time?
    Last edited by macfc96; 08-13-2019 at 10:40 AM.
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    Originally Posted by macfc96 View Post
    Ah basically like the programming Mike Israetel uses, just ramping volume and intensity? so i could use the double progression method i posted over for 4-5 weeks, increasing total volume and increasing load til i overreaching then deload and start over again?

    Would you start over again with more weight then last time?
    Well load is simply determined by hitting your rep n rpe targets
    But yes

    Keep in mind week 1 in my example counts as a deload. I wouldn't add a 4th do nothing style deload week at all.
    Maybe a pivot week after a number of cycles with the same style but that might be 12 weeks or more.
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    Registered User macfc96's Avatar
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    So i could do something like this

    Lets use bench press as an example, RPE at 8-9, 6-8 reps, each time i hit 8 reps at first set i increase weight.

    Every set after the first one is taken for reps til i reach 8 rpe, while still being in that 6-8 rep range

    Week 1:
    Set 1: 150kg x 8 (hit 8 reps @ 8 rpe)
    Set 2: 150 x 7

    Week 2:
    Set 1: 152kg x 7
    Set 2: 150kg x 7
    Set 3: 150kg x 6

    Week 3:
    Set 1: 152kg x 8 (hit 8 reps @ 8 rpe)
    Set 2: 152kg x 7
    Set 3: 150kg x 6
    Set 4: 150kg x 6


    Week 4: overreaching week ( 9 rpe)
    Set 1: 155kg x 7
    Set 2: 152kg x 7
    Set 3: 152kg x 6
    Set 4: 150kg x 6


    Week 5: deload
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  8. #8
    Registered User WolfRose7's Avatar
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    Originally Posted by macfc96 View Post
    So i could do something like this

    Lets use bench press as an example, RPE at 8-9, 6-8 reps, each time i hit 8 reps at first set i increase weight.

    Every set after the first one is taken for reps til i reach 8 rpe, while still being in that 6-8 rep range

    Week 1:
    Set 1: 150kg x 8 (hit 8 reps @ 8 rpe)
    Set 2: 150 x 7

    Week 2:
    Set 1: 152kg x 7
    Set 2: 150kg x 7
    Set 3: 150kg x 6

    Week 3:
    Set 1: 152kg x 8 (hit 8 reps @ 8 rpe)
    Set 2: 152kg x 7
    Set 3: 150kg x 6
    Set 4: 150kg x 6


    Week 4: overreaching week ( 9 rpe)
    Set 1: 155kg x 7
    Set 2: 152kg x 7
    Set 3: 152kg x 6
    Set 4: 150kg x 6


    Week 5: deload
    Yeah looks doable.
    I wouldn't deload anything except volume tho. Basically go back to week 1
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  9. #9
    Registered User macfc96's Avatar
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    Thanks for the help.

    Would you guys say that its not so important how you progress? As long as you progress in some way that increases volume over time? For hypertrophy
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    Originally Posted by macfc96 View Post
    Thanks for the help.

    Would you guys say that its not so important how you progress? As long as you progress in some way that increases volume over time? For hypertrophy
    Yes its not so important how you progress. "Kind of" in relation to volume. Volume in the form of sets/reps in the shorter term (weeks to months), is a good indicator of progress, long term (years) weight is the key metric of progress. Taking a weight from 12 reps to 18 reps or 3 sets to 6 sets would be great progress but if you never changed the weight you'd eventually move out of the hypertrophic window and stop progressing.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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