Self-adjusting progressive overload

[CLTRD]

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload?

Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight for that session.

traditional program:
week 1: 3x225lbs x 6 = 1350lbs of work per set, 4050lbs total
week 2: 3x235lbs x 6 = 1410lbs of work per set, 4230lbs total
total workload increase: 180lbs

vs.
week 1: 225lbs x 6 = 1350lbs of work per set, 4050lbs total
week 2: 225lbs x 7 = 1575lbs of work per set, 4725lbs total
...
week 4: 235 x 6 = 1410lbs of work per set, 4230lbs total

The increase in volume must stimulate size and growth more than the piddly increase of 60lbs per set in the traditional program, while integrating hypertrophy into the compound lifts. Increasing the weight would feel like a deload because of the reduced volume.

Looking at most of the studies that try to identify optimal sets/reps/frequency and the meta-analyses conclude that it doesn't really matter, equated for volume. So increasing volume (workload) seems to be the real objective in progression, and the parameter that best represents gains.

In the spreadsheet reps and weight are connected for compound lifts. If 10 is entered in the reps column, weight increases the next week, otherwise the same weight is repeated.

back squat, barbell bench press, barbell row, trap bar deadlift, overhead press, pull up, front squat, incline dumbbell press, bent over dumbbell row

https://imgur.com/a/U2cRtHP

What do you think? is there a well known program out there that follows this principle?

[paulinkansas]

I do 12 reps of everything, which is fairly easy. Each week I bump up the reps to 13, then 14, then 15, then eventually 20. Then I go back down to 12 and increase the weight. Chest, shoulders, back, legs; they are all on a different rep number. I might be doing 19 reps for legs, but only 12 for back, 14 for chest, and 16 for back.

[CLTRD]

I do 12 reps of everything, which is fairly easy. Each week I bump up the reps to 13, then 14, then 15, then eventually 20. Then I go back down to 12 and increase the weight. Chest, shoulders, back, legs; they are all on a different rep number. I might be doing 19 reps for legs, but only 12 for back, 14 for chest, and 16 for back.

12-20 sounds good. I was considering 10-15 for accessories but 12-20 would increase dat metabolic stress.

[paulinkansas]

12-20 sounds good. I was considering 10-15 for accessories but 12-20 would increase dat metabolic stress.

I'm 54 and started lifting again in September of 2018. I quit lifting because I got a dog. My dog died so I had no excuse not to lift. I tried to lift like I did in 1988. My joints couldn't take the stress of low/medium rep sets. So I go with higher reps, but I still eventually take each set to near failure. Joints have no problem with that.

[Sinfinia]

If you want to push for weights (rather than push for reps), but still allow for self regulation, here is another way to use rep ranges:

1. Decide how you progress (by weight) in advance.

2. Choose Rep range.

3. Start with weight that allows for maximum reps in the range, or even lighter.

4. Progress (by weight) according to plan.

5. Go down in reps when necessary (to meet tgecriteria of weight progression).

6. Deload (and start anew) when you can't meet the criteria of rep range

I.E:

Weight progression: 2.5kg every session.
Rep Range: 6-10.

Day 1: 3x10x100kg

Day 5: 10x110kg, 2x9x110kg (you couldn't get 10).

Day 6: 3x10x112.5kg (apparently day 5 was just a bad day).

Day 9: 9x120, 8x120kg, 7x120kg (things are starting to get heavy).

Day 17: 6x140kg, 6x140kg, *5x140kg*.

You failed to your 6-10 rep range: Deload, and start again with a new weight.

[lsiberian]

That looks like double progression

With low reps I find adding sets is much easier

with timed 2 minute rests

3x5 then 4x5 then 5x5 then 6x5 then increase weight and do 3x5 again.