3 Strength Training Progression Methods

By Author: Chris Adams
Total Articles: 1
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​Double Progression

A lot of people go to the gym without a plan on how they're going to progress and still be lifting the same weight for an exercise for years. You should always have a plan for how you're going to progress. A simple and good for progression scheme is double progression.

With double progression, you increase the reps before you increase the weight.
Pick a rep range of 2-3 reps that you will use for your work sets. For example, 1 to 3 reps, 3-5 reps, 4-6 reps, 6-8 reps, 8-10 reps and 10-12 reps. You’ll aim to all your sets with the same weight to the top of your rep range.

Double Progression with Straight Sets

Let’s say you want to do 4 sets of 4 to 6 reps of the squat.
Workout 1 – 120kg 6 - 6 - 6 - 6 You got all the reps. Increase the weight.
Workout 2 – 125kg 6 - 5 - 5 - 4. Keep the weight the same for the next workout.
Workout 3 – 125kg 6 - 6 - 5 - 5 Keep the weight the same for the next workout.
Workout 4 – 125kg 6 - 6 - 6 - 5 Keep the weight the same for the next workout.
Workout 5 – 125kg 6 - 6 - 6 - 6 You got all the planned ...
... reps. Increase the weight.
Workout 6 – 130kg 6 - 5 - 5 - 4 Keep the weight the same for the next workout and repeat the process.

Only add weight when you do all the sets to the top of your rep ranges with good speed and form. Don't add weight for the next workout if the reps are grinders.

You can plan out months worth of training.

For example,
8 weeks of 4 x 6-8
8 weeks of 4 x 4-6
8 weeks of 4 x 2-4
or,
4 weeks of 4 x 10-12
4 weeks of 4 x 6-8
4 weeks of 4 x 8-10
4 weeks of 4 x 4-6

If you’re doing a lift twice a week, you can have a heavy and light day. For example, 4 x 4 to 6 reps for the heavy day, and 4 x 8 to 10 reps on the light day.
Heavy day - 4 x 2-4
Light day - 4 x 6-8
Double Progression with a top set and back off sets
You can also do this by ramping to a top set and then doing back off sets after instead of doing straight sets.
The same principle applies, You'll have a rep range and only go up when you hit to the top of your rep range with good form.

For the back off sets, I like to take 92.5% of the top set, and do 2 to 4 sets of the same reps. The percentage for the back of sets can be adjusted if needed. Keep the speed of the back off sets fast. You shouldn't be in danger of failing a rep.

An example of how it would look like
Top set - Rep range 6-8
Workout 1 - 160kg x 6, 147.5kg x 6-6-6
Workout 2 - 160kg x 7, 147.5kg x 7-7-7
Workout 3 - 160kg x 7, 147.5kg x 7-7-7
Workout 4 - 160kg x 8, 147.5kg x 8-8-8
Workout 5 - 165kg x 6, 152.5kg x 6-6-6

You can alternate between periods of using double progression with straight sets with periods of ramping to a top set with back off sets. I like to do 6-8 weeks of straight sets and then 3-4 weeks of top set with back off sets.
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This is a very simple way to progress, but most people don’t need anything too complicated to start with.

350 Method

I got this progression method from Paul Carter at Lift Run Bang. It's a very simple progression I sometimes use it for assistance exercises. It's similar to the double progression method in that you progress in reps before adding weight.

With the 350 method, you aim for 50 total reps over 3 sets with 2 minutes rest between sets. You take each set to failure.
Using weighted dips as an example. Dips with 10kg added weight.
23 reps
2 minutes rest
14 reps
2 minutes rest
9 reps​
47 total reps.

You'll keep the same weight for the next workout.
25 reps
2 minutes rest
16 reps
2 minutes rest
9 reps​
50 total reps.
Now you've got 50 reps, you'll then add 2.5 or 5kg the next workout and build up the reps again.

330 method

This progression method is almost the same as the 350 Method that I got from from Paul Carter. The only difference is instead of going for 50 total reps over 3 sets, you go for 30. I like using this for back off sets after a top set. It's similar to the double progression method as you progress in reps before adding weight.

With the 330 method, you aim for 30 total reps over 3 sets with 2 minutes rest between sets. You take each set to failure.
Using weighted dips as an example. Dips with 10kg added weight.
15 reps
2 minutes rest
9 reps
2 minutes rest
5 reps​
29 total reps.

You'll keep the same weight for the next workout.
16 reps
2 minutes rest
9 reps
2 minutes rest
5 reps​
30 total reps.
Now you've got 30 reps, you'll then add weight and repeat the process again.

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