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- เผยแพร่เมื่อ 29 ก.ย. 2024
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Isn’t this called the double progression model? I’m sure I read it in Mike Matthew’s Bigger Leaner Stronger book. I follow the same principle but the rep range is 4-8. Ain’t no way you’re catching me doing 3 sets of 15’s on squats…….that’s cardio in my book
If I do an all out set on a big exercise to true failure there’s no way I’ll be able to add weight or reps the next week. Do you manage intensity in some way?
In which step do I start JavaScript?
really great approach. I stumbled upon this by myself after many months and felt really stupid for having chased arbitrary reps even though I wasn't near failure. Applying this range made exercises more enjoyable and progressing started to get easier . Such a simple strategy made so much difference. Thanks for sharing. Great content. Your videos are great.
You call this "stepwise progression", but the more typical name for this is "double progression".
yes!
I've always done this. Very intuitive way of programming. Typically people overthink this
Very sensible.
so I sort of found this method for myself through trial and error, but I have a question
If I’m using a chest leverage press as an example..
I get to 7 with 130lb, should I drop to the previous weight for the next sets and follow what my previous best were for sets 2,3,4 with that weight?
So if I was doing 120lb for 12, 9, 8, 7
Would I try for 130lb at 7, then try to get 120lb for 10,9,8? Or just not worry about sets after the first as much as long as the first is progressing week to week
I used to train like that and had great results, until I didn’t. If you can’t add weight or reps, go 5-10lbs below and add sets: 1st week 3, 2nd 4, then 5, then deload and next week back at 3 but with one extra rep or more weight. Working so far
My approach is quite similar, but I work in a range of load and reps per set. I raise the load on each set, and if I stay within my range of reps, lets say 8-12, I try to raise the maximum load on the last set the next week. Also, the last two sets go until failure. I has worked really well for me, i think.
Really easy to understand and implement. What if I try to do it for my last working set, like an amrap?
If I want my range to be 6-12 and I do 3 sets of 6 with the same weight and then the fourth I do an amrap and reach 12 reps,
from there I go up in weight. The next week I lift 2x6 with the new weight but for my third set I hit only 5 and fourth set only 3,
I then keep at that weight until I reach 3x6 +1x12 again. This method still sounds like it could work or do you recommend first set as top set still as a better way of keeping track of progression?
im personally not a huge fan of intentionally doing sets that are intentionally easy unless its for skill development purposes. i would do the amrap first after warming up and select a backoff load based on the # of reps you get. just a suggestion.
@@The_Modern_Meathead Thanks for the response! I'm going to try it for a couple of weeks as I'm regaining my strength
Great clarification. Recently, I have been reaching the top end of the range on the first set (example 15 reps) but I wasn't adding any load until at least my second set also got to 15 reps or even all three sets got to 15 reps. Now i know it's very sensible to add load to the first set once I reach the top end of the range, even if the load doesn't go up on the second and third sets. really great video this will definitely help me progress more now and feel confident that it is the right thing to do to add load to that first set only if i reach the top end of the range.
great to hear dylan! glad it helps!
For the light weight progression I carry my own set of 1 and 2 pound DBs (dumbbells) to the gym. To add a small weight increment to a larger DB you can easily place one of these small DBs kind of sideways on the handle of a regular DB , gripping both together - play with the position and adjust for a comfortable grip. It might not seem like one or two pounds would make a difference, but when dealing with light weight exercises you can really notice in the number reps. Lots of gyms already have light sets of rubberized DBs 1-8 pounds, so you can just use those directly. Using 1,2, or 3 pounds combined with regular 10 and 15 pound DBs you can make up 11, 12, 13, 16, 17 ,18 pound weights. Many gyms also have 12.5 and 17.5 pound sets - make use of those too. And you can also place these small DBs on the weight stack of cable machines or fine tuning - but note that many cable machines have MOVING pulleys that will effectively reduce the value of the weight, one moving pulley will half the weight, 2 moving pulleys will quarter the weight. Example: two moving pulleys will reduce the effective weight of 1 pound to only 1/4 pound.
Get a kettlebell and put your hand through it the grab the dumbbell. Although a 1lb kettlebe might be hard to fit through. Wrist weights might be better, at least so your grip is secure for safety.
@@VegetaPrinceOfSaiyans Yes, always lift safely, don't lift more than you can control. But I have found my method to be easy and perfectly safe - I use it for every shoulder workout. But I suppose individuals with small hands/grip might have trouble gripping two DBs at one time - so this may not be for those people.
It take me ages to progress 2.5kg (5.5lbs) on bench 😢. I did 6 reps of 80kg (176 lbs) and only after 7-8 weeks i could do 8 reps with same weight (point after which i increase weight).
Same here, I tried everything from low to high volume, from high to low frequency, on bulks on cuts, everything.
Turns out Im just a shitty presser, I accepted it.
@@The_Legend715I promise u there’s something your missing; and / or doing seriously wrong. Or your having unrealistic expectations.
I'm the 100th like. I won fellas....I won
Real one
what do you use for hair bro? looks great.
(top notch content as usual)
how do you track and progress sets that aren't carried out to failure or 0 RIR, something less intense like 1-2 RIR?
appreciate the kind words and support :) i actually dont use any product ( no shampoo), which i think is a part of it. and to your question: i just write the weight and reps and RIR all together in that case.
@@The_Modern_Meathead i meant more specifically the progression aspect.
for example:
week 1: set 1 at 100 lbs x 5 @ 2RIR
week 2: set 1 @ 100 lbs x 7@ 2 RIR
The problem is only the second week it rarely feels as easy as the week prior, indicating that either my initial RIR estimate was off, or that the second week isnt actually 2 RIR but a little lower.
WOW, REALLY MIND-BLOWING
many people haven't heard of or found ways to implement this. everyone's at a different point in their learning journey. don't be an asshat.
Make a video on ur top 10 excercise for each muscle group
check this video out: th-cam.com/video/DlXgWM57sPk/w-d-xo.html