On Double Progression
Tired of hitting plateaus in your training?
Finding it challenging to consistently make progress in your workouts?
Ever heard of “double progression”?
What Is Double Progression?
Double progression is a training technique that focuses on two aspects of progression: increasing the weight or resistance used in your exercises and increasing the number of repetitions or sets.
The combination of these two ensures that you're constantly challenging your body and making gains over time.
How Does Double Progression Work?
Select Your Starting Weight: Choose a weight or resistance level for an exercise that you can comfortably perform for a given number of repetitions. Let’s take 8 as an example. This is your starting point.
Determine the number of repetitions (reps) and sets you want to achieve with this weight. For example, you might choose 3 sets of 12 reps.
Progression 1 - Repetitions: Your initial goal is to reach the targeted number of repetitions (in this case, 12 reps) with the selected weight. Once you can consistently complete all sets with proper form, it's time to progress.
Progression 2 - Increase the Weight: Now, you increase the weight or resistance for the given exercise, but you drop your reps slightly to accommodate the added weight. For instance, you might move to a heavier dumbbell or add more weight to the barbell and aim for 3 sets of 8 reps.
Repeat the Cycle: Continue this process, focusing on increasing weight and maintaining the target reps and sets. As you get stronger, your workouts become more challenging and productive.
The Benefits of Double Progression
Consistent Improvement: Double progression ensures that you're constantly pushing your limits and making progress. It's a proven method for breaking through plateaus.
Sustainable Gains: By gradually increasing weight while maintaining good form, you reduce the risk of injury and ensure your gains are sustainable in the long term.
Versatility: Double progression can be applied to a wide range of exercises, from weightlifting to bodyweight workouts, making it adaptable to various fitness goals.
Motivation: Tracking your progress and reaching new milestones can be highly motivating, keeping you engaged and committed to your routine.
Tips for Implementing Double Progression
Keep a Workout Log: Record your sets, reps, and the weight used for each exercise. This helps you track your progress and plan future workouts.
Prioritize Form: Always prioritize proper form and technique over heavy weights.
Progress at Your Own Pace: Everyone's progression rate is different. Don't rush to increase weight; listen to your body and progress when you're ready.
Consult a Professional: If you're new to fitness or have specific goals, consider working with a fitness coach who can tailor a double progression program to your needs.
Incorporating double progression into your fitness routine is an easy way to make sure you’re making your body adapt to an increasing stimuli. It's a systematic approach that ensures you're always moving forward, making your fitness journey more enjoyable and rewarding.
Try it out, if you haven’t already!
