Double Progression Basics

————————————
————————————
Follow Me On
————————————
————————————
Subscribe To The Fazlifts Podcast
————————————
————————————
————————————
#teamfaz #hypertrophy #fullbody #fbr #musclegrowth #diet #fatloss #teamfaz #bulk #muscle #stronglifts #5x5 #531 #wendler #GVT #greyskull5x5
————————————

[ranthony]

Rep goal and double progression has been a game changer for me. Strength increases, putting on tissue, feeling great, recovery is good.

[dandanhoughton]

Every one of these videos adds another tool to my collection. That was a really helpful explanation of progression for the "big lifts" as well as the ones where going from 20lb to 25lb dumbells is a 25% weight increase and you go from feeling strong at the old weight to feeling like a baby with the new weight.

[squatcurldeadlift]

Thanks for the tip about expanding the rep range for smaller exercises, sticking to 8-12 for barbell curls brought my progression to a standstill in the past.

[derrickmantarelli]

It's like you read my mind, was looking at this topic a couple days ago...***sending "how I'd improve PHUL routine" vibes***

[johnnymikes]

This was very helpful info! Thank you 😊

[FusionThunderStarCitizen]

Thank you for this. This shifted my thinking

[vaughanstarr]

Question you may wish to address in one of your Q&A vids: Have been making my way through your catalogue and in one Q&A you talk of people increasing their rest intervals between sets to gain extra reps thus giving the illusion of progressing in strength. My question is this - Lets say increasing rest intervals results in a 3 rep improvement per week/12 per month/120 per year. At the end of a year that could be quite a bit more volume if doing an apples to apples comparison of bench press with longer rest vs without. And if hypertrophy is volume dependent wouldn't this in theory provide greater growth? Where is the fallacy in the approach of, when possible, arranging rest between sets for max performance if not pursuing metabolite training?

[vaughanstarr]

Atm am running an experiment where by I am trying to increase reps across a wide bracket. Starting with a weight I can use 4 X 8 hitting failure on the last rep of the last set, and then looking to add reps each week. So 4 X 10, 4 X 12 etc. I have a goal of taking it to 4 X 20 before returning to 4 X 8 and seeing how much my strength has improved for this metric. So far I am at 4 X 14. It is a unique experience. One I won't know the results of for a while. As the reps on each set go up my rep accumulation each week (well, 5 days) may well decrease. I may even have to include a bit more rest. We shall see. For a complete picture I should add (and you will hate me for this, lol) I take a lot of rest in between sets. So even though the weight is kept constant, even the first set is taken to about 2 RIR, so all sets would be called challenging.

[bill_monty]

Double progression was the key to my previous bulk’s success. My chest is lagging compared to my other parts (about 40 inches where my shoulders are near 50), so I want my benches and dips to go way up so bad. But looking at it like “hey, if you’re doing 195 lbs x 8 on flat BB, 65 lb x 11 on Incline DB, you add 5 pounds on bench even just every 6 weeks, 8 weeks for DBs, you think your chest will be small a year from now at 235 and 95???” Long game.

[leeharris]

Do you believe in going for the pump such as super sets, dropsets, higher rep ranges etc ? Only asking as I value your opinions and it is such a minefield out there !

[grahamnyman]

Hey mate, I wonder whether you can help me, I went with a bad PT a few years back and he gave me bad shoulders/hips

I’m now trying to do it all properly and I’m working with 3-4 sets of 10-15 reps, I can’t go too heavy but I can train close/too failure without any problems at all just can’t go heavy.

My question is am I best to get 15 15 15 on all sets before increasing load or am I best to use a dynicam double progression and treat each set individually so when each set goes over 15 reps then increase the weight?


Option 1
1x16 16kg close or to failure (add weight next time)
1x14 16kg close or to failure (keep the same )
1x12 16kg close or to failure (keep the same)

Option 2
1x15 not failure16kg
1x15 not failure 16kg
1x12 failure 16kg

(Wait for all sets to be 15 then add weight)


Is there anything magical about getting ALL 3 sets to 15 before increasing, will it feel less demanding on my joints? Or will the option 1 (the dynamic double progression) feel the exact same when I add weight.

Hopefully I made sense, appreciate any advice massively mate

Thank you,

[rahafitnesss]

What are your thoughts on “periodization not being essential for muscle growth” and any form of progression, be it dynamic double, triple progression are all you need?
Can someone really get to their genetic potential just from these progression methods?

[SiddharthShukla]

Whoa this was eye opening Faz, and i did watch similar videos in the other good channels too . Before this i used to mix up warmups and working sets and would keep increasing the weight till i could do less than 5 reps(for compounds), but there was only 1 set for each weight . So if i understand correctly, the right approach is to warmup using lighter weights for couple of sets and then use a single weight for 3 or more working sets and try to hit the rep goal, correct ?

[fazzolarijames]

I wish I could add 5 pounds per month to my bench press 😢
Seriously though - great video Faz. Definitely my preferred method for progression. I’ll mention, I’ve been experimenting with a heavy double or triple before my volume work, all equated for the same RPE. IE: 1x2-3 then 3-4x5-8 all at approximately the same RPE (usually starting at 6.5 and slowly working towards 8.5) then deload. I like the heavy opening set when you’re fresh & it primes you for the volume which then feels lighter. Still double progression but mixing rep ranges.
All the best mate, ciao.

[Dravok]

Using this what would the sets and reps be like for the deadlift?

[JL-ywcp]

What happens if you don't wait until you reach the top of the rep range?

[its_james_fitness]

Cool. I personally like to broaden my rep ranges for larger movements more than this (a gap of 4 reps e.g. 6-10)
I imagine your approach to failing to hit the top rep range multiple times is to deload 10%, or keep plugging at it?

[JL-ywcp]

For a eginner with a bench of 60 kg*15 is triple progression better than double progression?

[johnjohntv]

What do you think about dynamic double progression?

[christianbrindamour]

silly question warm up sets, why so many