Double Progression Programming

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I use the Creatine gummies, sleep aid, and greens supplement. And they have a variety of flavors of whey protein.

[dohertysdespair]

Effective reps model next would be cool.

[ouroboros]

DDP is also brilliant due to how easy it is to track lifts. No need for elaborate training logs, tracking lifts, or whipping out a calculator and doing bigbrain calculations. Did 7, 6, 7, 8, 8 reps on 62.5kg bench last session? You literally just have to remember next bench is 65kg. Then maybe you do 6, 6, 5, 6, 5. Then you just need to remember, that next time you stay on 65kg. Then next workout. You do say - 7, 6, 6, 6, 8 and you think "almost there but not quiet" and stick to 65kg. Then you do 8, 7, 6, 6, 8 and you're like "Ok I can increase again", and up to 67.5kg bench.

You literally ONLY have to remember "Do I up the weight or stay with the weight I was at" at the rep boundary of 5-8, or 5-10, or 5-12 (depending on the speed of progression or rep range you want to stay within). And that's IT.

Remembering the last lifts you trained with for the compounds like bench, squat, deadlift, OHP is all you need to do. No need for a training log, no need to expertly craft a tracking excel sheet of doom, no need to go into mind boggling physics like equations with your calculator. You'd have to be senile not to remember 4 weight numbers from workout A to workout B.


This on top of how effective it is by itself. I've stuck with DDP forever, because it's simple, but also extremely EFFECTIVE progression method that works.

[CoachRootSHS]

Awesome stuff! I have been using this with my high school classes (40 kids) and it has been very beneficial both in results and buy-in. The students no longer focus solely on their 1RM because they have a sheet they can add weight to once they hit the top end of the rep range. And you are 100% right, it is super helpful when they do not have an accurate 1RM. I am excited to see them excited about their 5RM, 8RM, etc. Also, they love watching your videos on our "learning" days.

[i_would_but_i_wont]

I've been using this system for hypertrophy training phases. Didn't know it had a name. Thanks

[dannysov]

I’m so much into the content of your videos that I even watch the last seconds when you press the stop button on the camera 😂😂

[christopherseat]

This is why I ❤ this channel. Always new knowledge of STRENGTH TRAINING.

[zwallin]

Thanks Will your videos are the best. You get right to the point, you make things easy to understand, and you deliver pure value. Much appreciated!

[developpement]

I watched few of your videos. Your channel is gold. 👏👏
I like the way you deliver the information.

[MarkoTodorovic-dz]

great info and a beatiful set of squats with 405 there man

[nicolasbraun]

This is old school Bob Hoffman stuff. I love it.

[TylerWeader]

Great explanation. Would love more of these progression scheme videos.

[sacristar]

Perfect timing for me to bring this front of mind. Thx!

[machado]

Double progression I have recently started bumping one set up at a time, then hitting the top end range. It smooths out the total load of the 3 sets especially where dumbbells have pretty big jumps. Aka 30lbsx3x6-10, then 35lbsx6-10, 30lbsx2x6-10, working up to 35x3x10

[itsmano]

Is something like a 2-6 type of rep range fine as well instead of 6-10? Or do you have to manage fatigue and load more there because the % of 1RM you're using?

[blahblah-ifnf]

Been looking for a simple double progression vid, great content in general
Unrelated do you have any advice or info on getting back into heavy lifting after surgery for hernias?

[Danielsalazar-]

Hey Will I just started binging on all of your content and the knowledge I’ve received thus far has been astounding!
I had a question for you regarding double progression and another video about the 2 sets method for hypertrophy. Seeing as my bench press is at 155 x 10, bent over row 185 x 7, squat 245 x 10, and deadlift 365 x 5, can I continue doing these main lifts with a bit of light accessory work for a couple sets everyday (despite dead’s) until I hit intermediate numbers? High frequency low volume full body daily training. That seems like something you would promote but I wanted your take on it since I was strongly considering this if you think it would workout

[Eric-qccx]

Is there a reasonable rep range for double progression? e.g. 12-15 is to high for some reason?
second question: is there a reasonable set number? e.g. 4 sets is to high because the duration to get all 4 sets to the upper limit is to long?

[krazypandaman]

How do you do progression for olympic lifts? Since they are more technique dependent, double progression would be weirder. Also, when would you use variations/complexes instead of the full movement or powers?

[aaronmgriffin]

Any particular reason you use 2 working sets? Is that consistent across your programming, or is it only for double progression work?

[sacristar]

Also a question: How would you program intensity in this model?