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?
|
-
10-16-2021, 02:53 PM #1
Autoregulated double progression?
-
10-16-2021, 03:05 PM #2
-
10-16-2021, 03:11 PM #3
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
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 interestedLast edited by MyEgoProblem; 10-16-2021 at 03:24 PM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
-
10-17-2021, 05:41 AM #4
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!
-
-
10-18-2021, 05:39 AM #5
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.
-
10-18-2021, 07:45 AM #6"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!
-
10-18-2021, 08:10 AM #7
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: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
10-18-2021, 08:47 AM #8"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!
Bookmarks