Reply
Results 1 to 8 of 8
  1. #1
    Registered User philip750's Avatar
    Join Date: Oct 2011
    Age: 28
    Posts: 209
    Rep Power: 178
    philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10)
    philip750 is offline

    Autoregulated double progression?

    I have for a while been doing rp style volume ramp training, while i really did like this type of programming, i found that i like to keep sets more static and not change to many variables, this makes it easier to see if current volume drives performance forward.

    I was listing to a podcast with Eric Helms where he mentioned dynamic double progression, where each set is performed within a desired repetition range and to the same proximity to failure, and as adaptations occur, repetitions progress within each set, until reaching the top of the repetition range. Load is then increased in the following session for that set.


    Example: 3 x 8-10 @ 2 RIR
    Wk 1
    100 x 10 @ 2 RIR
    100 x 8 @ 2 RIR
    95 x 9 @ 2 RIR

    Wk 2
    105 x 8 @ 2 RIR
    100 x 9 @ 2 RIR
    95 x 10 @ 2 RIR

    Wk 3
    105 x 9 @ 2 RIR
    100 x 10 @ 2 RIR
    100 x 8 @ 2 RIR


    So you only increase weight on the set where you hit the top end of the rep range. Would this work for main lifts? and not only isolation lifts?
    Reply With Quote

  2. #2
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 31
    Posts: 11,166
    Rep Power: 52548
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Neat idea tbf

    Though your example suggests you'd be doing the exact same lift 3 times a week, which I wouldn't really suggest for anyone
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  3. #3
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 7,677
    Rep Power: 61355
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Brian minor wants a protocol back...

    Yeah it's fine. Certainly would use it for everything tho. Just after real work is done. Like for an accessory lift you want to focus if your going 3xweek

    https://www.jpshealthandfitness.com....e-progression/

    Full read for anyone interested
    Last edited by MyEgoProblem; 10-16-2021 at 03:24 PM.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
    Reply With Quote

  4. #4
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 58
    Posts: 5,043
    Rep Power: 17561
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    In my late 20s …

    Double progression 3-6 reps. Increased weight when I could get 6* and I trained to failure with a spotter just in case I didn’t complete a rep.

    Crazy how fast my bench, inclines and dips went up.

    Be careful though, do it too long in that rep range and your tendons will scream at you.

    Example:

    Monday bench
    315x5,4,3,3,2 plus one with help.

    Thursday bench
    315x6* graduated! 320x4,3,3

    Monday bench
    320x5,4,3,3

    Thursday 320x5,4,4,3

    Monday 320x6*. Hurray! Graduated! 325x3, 325x2 plus 1 with help, 325x2 plus one with help.


    Used the same system in various rep ranges with great success. 5-8 is my favorite as the tendons don’t scream about it.
    Last edited by coachcalande; 10-17-2021 at 05:47 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  5. #5
    Registered User philip750's Avatar
    Join Date: Oct 2011
    Age: 28
    Posts: 209
    Rep Power: 178
    philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10) philip750 is on a distinguished road. (+10)
    philip750 is offline
    How do you guys like to program main lifts for hypertrophy?

    What i like about this progression method, is the focus on maintaining a sufficient degree of relative intensity, so your always in that hypertrophy overload, as long volume is also high enough.

    Does it really matter what progression method you use for your lifts for hypertrophy? As long as the goal is basically to keep up with the adaptations, and keep maintaining a requisite level of relative effort, while doing a sufficient volume? Wherever you do rp volume ramping, double progression and so on.
    Last edited by philip750; 10-18-2021 at 05:48 AM.
    Reply With Quote

  6. #6
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 58
    Posts: 5,043
    Rep Power: 17561
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by philip750 View Post
    How do you guys like to program main lifts for hypertrophy?

    What i like about this progression method, is the focus on maintaining a sufficient degree of relative intensity, so your always in that hypertrophy overload, as long volume is also high enough.

    Does it really matter what progression method you use for your lifts for hypertrophy? As long as the goal is basically to keep up with the adaptations, and keep maintaining a requisite level of relative effort, while doing a sufficient volume? Wherever you do rp volume ramping, double progression and so on.
    Volume, mechanical tension and metabolic stress all impact hypertrophy…the progression In volume should be a real priority as one gradually adds weight to the bar for sure.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  7. #7
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 54
    Posts: 5,217
    Rep Power: 25411
    EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000)
    EliKoehn is offline
    Originally Posted by coachcalande View Post
    In my late 20s …

    Double progression 3-6 reps. Increased weight when I could get 6* and I trained to failure with a spotter just in case I didn’t complete a rep.

    Crazy how fast my bench, inclines and dips went up.

    Be careful though, do it too long in that rep range and your tendons will scream at you.

    Example:

    Monday bench
    315x5,4,3,3,2 plus one with help.

    Thursday bench
    315x6* graduated! 320x4,3,3

    Monday bench
    320x5,4,3,3

    Thursday 320x5,4,4,3

    Monday 320x6*. Hurray! Graduated! 325x3, 325x2 plus 1 with help, 325x2 plus one with help.


    Used the same system in various rep ranges with great success. 5-8 is my favorite as the tendons don’t scream about it.
    You did this just the other day or an example of a Monday in your late 20s?

    Either way, excellent job! That's a lot of weight.

    The question of weight vs volume is elusive to me still... what I've settled on lately is just varying it, giving one emphasis over the other depending on the day and which one has already been given priority. Sometimes I transition between the two with "medium" days.
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  8. #8
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 58
    Posts: 5,043
    Rep Power: 17561
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by EliKoehn View Post
    You did this just the other day or an example of a Monday in your late 20s?

    Either way, excellent job! That's a lot of weight.

    The question of weight vs volume is elusive to me still... what I've settled on lately is just varying it, giving one emphasis over the other depending on the day and which one has already been given priority. Sometimes I transition between the two with "medium" days.

    I don’t train like that these days- Id hit a big 3 and probably drop
    Off to the 6-10 range and try to stay healthy!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts