The Quickest Way To Gain Muscle ('Dynamic Double Progression')

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The Quickest Way To Gain Muscle (Dynamic Double Progression Method)

In today's video I outline my favorite progressive overload method known as "dynamic double progression". This is the most efficient way to gain strength, and since size and strength are for the most part directly correlated, it's going to be the quickest way to gain muscle as well.

(There is no way to "build muscle fast" per se, but there is such a thing as the *fastest* way to build muscle overall)

Double Progression Explained:

Double progression simply means that you're adjusting two variables as you progress through your bodybuilding training: weight and reps.

With standard double progression you start by training for additional reps with a given weight, and once you hit the upper end of your rep range across all sets with a given weight, you increase the weight and start the process over.

This method of progressive overload might look something like this using a rep range of 8-10 as an example:

Workout 1: 100 x 10, 100 x 9, 100 x 8
Workout 2: 100 x 10, 100 x 10, 100 x 9
Workout 3: 100 x 10, 100 x 10, 100 x 10
Workout 4: 105 x 10, 105 x 9, 105 x 8
Workout 5: 105 x 10, 105 x 10, 105 x 9

Etc.

But is this really the quickest way to gain muscle?

I would say that dynamic double progression is actually the quickest way to build muscle - it follows the same general approach but with the slight difference being that you don't need to hit the upper end of your rep range across all sets before increasing the weight.

With this double progression method, you treat the FIRST set of each exercise as your primary gauge, and as soon as you can hit the upper end of your rep range on that first set, you increase the weight for the following workout on that first set. From there, if you need to decrease the weight to stay within your targeted rep range on subsequent sets, that's fine.

Dynamic double progression might look like this:

Workout 1: 100 x 8, 95 x 9, 95 x 8
Workout 2: 100 x 9, 100 x 8, 95 x 9
Workout 3: 100 x 10, 100 x 9, 100 x 8
Workout 4: 105 x 8, 100 x 9, 100 x 8
Workout 5: 105 x 9, 105 x 8, 100 x 9

Etc.

This will allow you to gain strength faster and thus build muscle faster since you're keeping the relative effort level the same across all sets and not leaving progress opportunities on the table by always waiting for the subsequent sets to catch up in reps before increasing the weight.

Keep in mind that the rep counts shown above are just estimates. Depending on how your muscle building workout is executed you may not lose reps from set to set, or you may even lose more reps. This is just one example of how this progressive overload method might look.

Make sure to watch today's video for a complete explanation of dynamic double progression as this is just a brief summary. There are many possible ways to apply progressive overload in the gym but I believe for most average naturals this is the optimal approach and will be the fastest way to build muscle overall.

[joewhisney]

Unrelated: Your preworkout is outstanding!! Tasty, pump in full effect and ZERO crash. Amazing. Almost feels like a nootropic as well.

[lordaragorn]

Progressively overloading the algorithm for maximum channel hypertrophy

[marknoginsky]

feels like i'm watching Jeremy Ethier's dad

[GVS]

Uncanny. Literally exactly how I've always done it. An awesome way to progress.

[DRFALCONS]

I’ve watched so many fitness channels and this guy is real deal wow.

[hihai]

I've always hated waiting for my 2nd, 3rd set to catch up. Looking forward to trying this. Thanks Sean!

[weepingblade]

When the birds chirped at the end and you said "wtf" it actually made me crack up.

[akaemzett]

The dynamic part is an awesome idea, thank you! I was doing dual progression for years and thought I was very smart, but there is always room to improve!

[TheDanman]

Thanks for the lesson Sean! You’re the most articulate fitness teacher on YouTube.

[bensomes]

Just want to say thank you so much Sean. I've been binge-watching youtube for a while looking for a progression scheme. This method seems simple and straightforward, just what I was looking for

[taylorj.]

This is kinda how Greg Doucette's Train Harder Than Last Time training book is structured. Super cool!!!

[GamerBody]

Wow, this is exactly how I structure my plans. Great to see another content creator providing information that actually works. Keep it up :)

[FitLabb]

You lay this topic out very well, and it goes perfectly hand-in-hand with my recent Periodization video as it’s literally a form of a linear periodized training program.

This is definitely the safest and best way to make gains in muscle size & strength, and I’ve done this in my own workouts & apply it for my clients as well. Solid video Sean 💪👍

[willo]

Appreciate the quality information as always Sean! Making gains doesn't have to be complicated!

[paullefebvre]

This is one of the best video's I've seen on the subject of progression, and how to implement it. Clear and concise with concrete examples. Thank you.

[MT-hypr]

I think this is Sean's best video for novices. So clear and to the point.

[heeebeeegeeebeee]

I’ve been really enjoying this guy’s content recently.

[benjos]

Been training this way for a while myself. Is very effective way to overload.
My squat now is 160kg x 6 reps and still climbing.

[denisoliver]

Thank you for your information, Sean. I appreciate what you do for us.

[chipkornrumpf]

Super sound and solid advice that's spot on! Finding the exercises you connect with the best and then applying this approach is great! Cheers!👍🏻