DOUBLE PROGRESSION: A Simple and Effective Way To Make Gains

Double progression is a form of progressive overload where you progress in both reps and weights. You have a rep range that you target, let's say the eight to twelve range. You add reps until all of your sets get to the top of that rep range.

Then, you add about 5% weight, which should reduce the number of reps that you get. Keep trying to get more reps each workout till you are, again, to the top of that rep range.

Rinse and repeat.

For example, let's say that you can do 4 sets of 8 reps on pulldowns with 100kg. You target the 8-12 rep range.

The next workout you might get 10,9,8,8 reps.

Then, 11,11,10,9. Then, 12, 12, 12,12. When that happens, you increase to 105kg.

This will make it harder.

Because gravity.

And stuff.

That will probably mean that you are back to somewhere around 4x8. It might be 8,7,7,6. It might be 9,9,9,8. Who knows? Who cares?

You just try to add reps every session. Forever.

Benefits?
-Every set is close to failure. If you are doing 4x8, the early sets are likely too easy.

-You get to feel a weight, and compare session to session.

-You can stay within the appropriate rep range for your goals
-You can gain confidence with a certain weight several sessions in a row.

Whether or not these sets are to failure or not is up to you. Your choice. My book (link below) goes into a lot more detail, as well — not every exercise is suitable for every exercise, and it tells you which movements are suitable for which rep ranges as well as failure or not failure.

That’s the beauty of this type of system. It’s up to you how hard to push. Try to get more reps than last time.

How hard you try…will determine your results.

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[papafituae]

This method makes lifting more fun, like a live/real-time process rather than a preplaning or post reflection

[kamo]

YouTube throws this video at me every couple of months and I just watch it from start to finish every time.
I think this is one of those videos that are "must watch" in gym videos.

[nomaderic]

Once my noob phase pretty much ended this is how I've basically approached it. It sucks that I'm not increasing weight every week anymore but it's still cool being able to do one maybe two reps more every week or two. Once I can pass the high range number for all sets I move up weight ever so slightly. It's been working so far. This video pretty much explains it perfectly too

[HealingWord_Psalm-]

This video explained to me better than any other video how to select weights when working out!

I’ve wasted so much time trying to figure out how much weight to lift for 12 reps, 10 reps, 8 reps etc.

Yes, I’ve exposed myself as a noob. But I’m not ashamed to admit that this video is a lifting breakthrough for me.

[thomaspatrickjensen]

Just tried this yesterday and I like this much better than the previous method I was using of fixed reps with weights planned out for a long time on advance, this makes every session way more interesting and engaging.

[jounistactics]

Personally I don't like results. Seeing myself not progress is what really motivates me and makes me happy.

[BigBlueJake]

The simple visual format (you lifting weights) means I can put your videos as background or rest my eyes from the computer screen.
But I do like the little wiseguy commentary (ex. "Here lies Geoffrey...") thought bubbles and other text - keeps it visually interesting when watching and listening.

[paulosoares]

This is one of the best videos about training i have ever seen on YouTube... And believe me i have seen a lot of videos

[Ropewatch]

This is one of the best vids on the channel. Perfect. In terms of usefulness it‘s one of the best.

[RashidPandor]

Great video :) Finally, a video explaining progressive overload and how its (best) done, thank you.

[sagargupta]

hey Geoff, You know II have been doing this since I started unknowingly. Usually people sneer at me in the gym for doing so. There for I shifted my self to training with increasing weight in each set. I will revert back to Double progression (thanks to your video).

[sancamilobad]

I've been binge watching your videos this entire week, and this video was what got me to know you. Great content, subbed

[pawelsokolowski]

Really good pin from your 5x5 video. I've been training like this since I saw this in May and it's led to great progress

[Unbekannt_]

When i Focus on my strengh i gain automatically muscle thats why i like powerbuilding

[dineshNLW]

Thank you so much for this video. Its people like you who are making us better lifters. Thank you Sir. Much love from South Africa.

[maxcarter]

"Learn how to function without a phone" is vital advice all around.

[pedrokoury]

Someone made my workout and put 90% of the exercises in a pyramid scheme. I ditched that and am going for double progression (or dynamic double progression), too. It gives me more confidence and motivation.

[kamo]

I've started to implement this. I warm up to the weight I think I'm doing, and if I get 2 over the top end I add more weight and chalk up the previous set as not a working weight. it's really good

[michaelanthony]

I've been doing this recently. It's nice because you are in control and you aren't ever freaking out about trying to reach a rep that you can't reach that day. Also one thing I do sometimes is do a quasi periodization where the ranges are 15-20x3, 10-15x3, and 5-8x5 consecutively. That or I will do a sort of Westside speed day, (10-15x3), beginning of the week and heavy day, (5-7x5), later in the week.

[itamaravraham]

Man you're very knowledgeable and skillful athlete and fitness specialist,
Your channel deserves much more attention, keep it up, the channel will explode eventually!
One tip though, maybe make shorter and more concise videos, as many of your videos are a bit too long and not concise and "cut to the point" enough.
Anyway, great content 💪🏼