1. ## Simple double progression

For example let’s say you chose a rep range from 6-10 reps.

You warm up
Then you place your training weight on the bar.
You proceed to do as many reps as you can safely and properly manage with perfect form and no assistance.

1. 100x8
2. 100x7
3. 100x6
4. 100 x 6

Then the next workout you saw progress with:
1. 100x9
2. 100x7
3. 100x 6
4. 100x6

And the next, you achieved the upper guide so raised your weight
1. 100x10*
2. 105 x7
3. 105x6
4. 105 x 5

And the next...

1. 105x8
2. 105x7
3. 105x6
4. 105 x 6

And the next...

1. 105x 10*
2. 110x 9
3. 110x6
4. 110 x6

And so on, every time 10* is achieved, an additional 5 pounds is added.

An alternative but similar method is the total rep approach, for example, when 30 reps can be completed in 4 sets or less, increase the resistance. (Rest intervals will impact this)

Anyhow, just curious.

2. Currently doing a similar protocol for weighted chins and overhead press.

Chins twice a week
3 x amrap. Add 2.5kg every 2 weeks.

OHP
Wk 1: 3x12
Wk 2: 3x10
Wk 3: 3x8
Wk 4: 3x6

Twice a week. 2nd OHP workout is 2kg heavier than the 1st workout. 1st workout is 5kg heavier than last week's 1st workout, and 2 reps less. So:

Wk 1
Monday 50 x 12
Thursday 52 x 12

Wk 2
Monday 55 x 10
Thursday 57 x 10

Wk 3
Monday 60 x 8
Thursday 62 x 8

Wk 4
Monday 65 x 6
Thursday 67 x 6

Then repeat the block. Wk 1 Monday will be 55 x 12.

Only been doing this for 6 weeks so we'll see how it plays out long term. For stalls I'll probably repeat last week's weight for the planned rep scheme.

3. Totally yes.

One thing I do (which could be considered an extra dimension to the progression) is deliberately drop the exertion levels down when a new weight is used for the first time. The rationale is that the extra tension is already a new stimulus - so you can milk it for a little longer by starting (say) 2 or 3 reps before failure and ramping that up to more like 1 rep before failure by the time you hit your rep target for the next weight increase.

4. Originally Posted by SuffolkPunch
Totally yes.

One thing I do (which could be considered an extra dimension to the progression) is deliberately drop the exertion levels down when a new weight is used for the first time. The rationale is that the extra tension is already a new stimulus - so you can milk it for a little longer by starting (say) 2 or 3 reps before failure and ramping that up to more like 1 rep before failure by the time you hit your rep target for the next weight increase.
Yes, I have seen that used.

My son keeps “double PR” records....that is , he likes it when he “graduates twice”...for example:

1. 100x10*
2. 105x 10*
3. 110x8
4. 110x6

5. I've used it on 'medium' sized lifts..

I prefer to do a combo of double progression for the first set, a rep goal and timed.

Do my first set between 10-15 reps @rpe8
Start a timer for 7 mins
Then as many sub max sets @rpe 8
Goal to be 50-70~ total reps in the time.

Increase load when first set is 15 or more reps or 70~ total. Sounds convoluted but is very simple in execution.

6. I’m always surprised by how seemingly everybody is able to get the most reps on their first set and pyramid downward in the following ones. If I hit the top of my rep goal, it’s almost always on the last set and occasionally on the second to last. I prefer Viking’s style of DP where I have a total rep goal across all sets, choose a range for myself and pyramid reps up working within that range to keep early sets’ RPE lower (or at least matched, esp when Ive just increased the weight) to preserve energy, and add a rep(s) per session on the last or second to last set and move backward every session. And then move up when the total goal is reached to use one weight across all sets.

Occasionally I’ll add weight, based on set 1, in the subsequent sets if my intuition tells me that I can. But that’s an exceptional by-feel thing more than any specific protocol. So I guess that’s a bit more like what you’re talking about.

For people managing more reps on the first set and then pyramiding downward, are your RPEs constant? Do your next sets get harder? Easier?

7. Originally Posted by Xpiro
I’m always surprised by how seemingly everybody is able to get the most reps on their first set and pyramid downward in the following ones. If I hit the top of my rep goal, it’s almost always on the last set and occasionally on the second to last. I prefer Viking’s style of DP where I have a total rep goal across all sets, choose a range for myself and pyramid reps up working within that range to keep early sets’ RPE lower (or at least matched, esp when Ive just increased the weight) to preserve energy, and add a rep(s) per session on the last or second to last set and move backward every session. And then move up when the total goal is reached to use one weight across all sets.

Occasionally I’ll add weight, based on set 1, in the subsequent sets if my intuition tells me that I can. But that’s an exceptional by-feel thing more than any specific protocol. So I guess that’s a bit more like what you’re talking about.

For people managing more reps on the first set and then pyramiding downward, are your RPEs constant? Do your next sets get harder? Easier?
Good question.

There have been times when it might go something like this:

1. 100x7
2. 100x8
3. 100x6
4. 100x5

But I’d say it’s very rare and usually not the first exercise for that body part so the muscles fatigue, lack of recovery...rest interval etc all impact that and subsequent sets.

For me personally, there’s no “leave one in the tank “ with this kind of training. The first set really is the big test but I can’t see any reason not to train just as hard in all of the sets to get in as much work as possible.

I think pyramid style training or ramp training both work best if reps are left in the tank so more weight can be added. But, that said, pyramid style can also use double progression.

The total rep idea, when also combined with double progression makes good sense to me.

8. Originally Posted by coachcalande
Good question.

There have been times when it might go something like this:

1. 100x7
2. 100x8
3. 100x6
4. 100x5

But I’d say it’s very rare and usually not the first exercise for that body part so the muscles fatigue, lack of recovery...rest interval etc all impact that and subsequent sets.

For me personally, there’s no “leave one in the tank “ with this kind of training. The first set really is the big test but I can’t see any reason not to train just as hard in all of the sets to get in as much work as possible.

I think pyramid style training or ramp training both work best if reps are left in the tank so more weight can be added. But, that said, pyramid style can also use double progression.

The total rep idea, when also combined with double progression makes good sense to me.
First exercise/first set of the day is always the hardest despite 4-5 ramp sets, and the third tends to be the easiest. I’ve found that adhering to the total rep goal protocol + keeping RPE low allows me to progress smoothly for a pretty long time. So basically, if I hit the rep goal of say 30 reps across 3 sets with 9/10/11 yet still feel like I can do more, I (usually) don’t. 30 is where it ends and I increase the weight across all sets on the next session. Training too close to failure guarantees that I develop bad form habits going forward and hit walls and have to backtrack eventually.

I haven’t implemented classic pyramiding in that I systematically increase the weight and decrease the reps or vice versa (I might do it on a whim occasionally depending on how I feel as long as I figure I can progress from what I’ve changed in the next session), but I’ve thought about it. I’m a fan of 1 weight/sets across, but maybe I can take advantage of the fact that I can always do more as the sets go on...

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