Double progression

Double progression is a method of progressive overload that increases reps first, then load.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 112.} With a target of 3 sets of 12 to 15, start with a load the client can lift for at least 3x12 without reaching failure on the third set.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 112.} Add reps each week until the client reaches 3x15, then raise the load and build back toward 3x15.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 112.} There’s no preset timeline for the increase in weight.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 112.}

The method suits exercises where small weight increases are proportionally large: 5 lb is about 1.5% of a 355 lb squat but 10% of a 50 lb curl.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 112.} Israetel and colleagues give a similar example with lateral raises when the dumbbells jump from 10 to 15 lb.^{2Israetel et al., Scientific Principles of Hypertrophy Training, p. 273.} Adding weight at the top of the rep range will probably put the client near the bottom of it again.^{2Israetel et al., Scientific Principles of Hypertrophy Training, p. 273.}

The NSCA’s related 2-for-2 rule calls for adding load when the client exceeds the rep goal by two or more reps on the last set in two consecutive workouts.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 475.}

In practice

• Avoid failure until the last set; reaching it earlier costs reps on later sets.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 112.}
• If the next weight is too large a jump, widen the range, for example from 8 to 12 reps to 8 to 15.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 113.}
• Smaller clients using dumbbell compound exercises may also need this approach, since a 5 lb jump per dumbbell is often too much.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 113.}
• More reps at the same load is a strength gain, even while the weight stays the same.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 113.}