Double progression
Double progression is the method where reps are increased inside a prescribed range first, and load only after. On a range of 8 to 12, the client works up to 12 across all sets and only then adds weight, dropping back to 8. It is a rule that decides when to go up without the coach having to look at every session.
Double progression is the method where reps are increased inside a prescribed range first, and load only after. On a range of 8 to 12, the client works up to 12 across all sets and only then adds weight, dropping back to 8. It is a rule that decides when to go up without the coach having to look at every session.
In practice
It works particularly well with kilo plates, where the smallest jump on the bar is 2.5 kg: reps provide the fine-grained progression the load cannot.
The common mistake
Adding load when only the first set reached the top of the range. The rule asks for the top across all sets, and jumping early turns an orderly method into random progression.
