Tip A Simple Guide to Double Progression Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Simple Guide to Double Progression Stuck in a strength plateau Try this method and smash that next PR by TJ Kuster April 13, 2021April 13, 2021 Tags Training The longer you lift, the harder it becomes to continue making progress. During the beginning stages, you'll be able to add weight to the bar easily. Upping your poundage by 5-10 pounds total on your upper-body lifts and 10-20 pounds on lower-body lifts is doable in the first few months. From the six-month mark onward, things change. It becomes ever more difficult to continue going heavier. At this point, a change of pace is necessary to keep the gains coming. One of the best ways to defeat a plateau is the double progression method. Here s the Gist You pick a rep range and stick with the same weight for as long as needed to reach the greatest number of reps you can hit with good form (1). Once you can hit your top-end reps for each set with your working weight, you up the poundage and reduce the reps back to the low end of your chosen rep range. Let's say a lifter hits a plateau on a squat at 3 sets of 3 reps with 250 pounds. Instead of trying 260 and getting sloppy with technique, he sets his rep range at 3-6 reps using the double progression method. Here's how his squat workout may look for 8 weeks: Week Sets/Reps Weight Week Sets/Reps Weight 1 3x3 250 lb. 5 3x3 260 lb. 2 3x4 250 lb. 6 3x4 260 lb. 3 3x5 250 lb. 7 3x5 260 lb. 4 3x6 250 lb. 8 3x6 260 lb. This form of progression is a great way to gain confidence under the bar. Upping your reps with a set weight allows you to "own the weight," which will help you feel more comfortable going to a slightly higher weight with a reduced number of reps. Adding more reps with a given load also gives your body time to build up the supporting fascial, tendon, and ligament strength required to safely lift heavier loads in the future. Source McRobert, S. (2012). Beyond BRAWN: The insider's encyclopedia on how to build Muscle & might. In Beyond brawn: The insider's encyclopedia on how to build muscle & might (pp. 160-161). Nicosia, Cyprus: CS Pub. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Variable Sets and Reps Method No matter what program you're currently using, apply this strategy immediately and that program will work even better. Bodybuilding, Powerlifting & Strength, Tips, Training Charles Staley September 5 Training Rapid Fire This article will be somewhat different than those I usually write. Instead of taking on one subject and detailing it thoroughly, I'm going to talk about several training tips, exercises, or methods that I find effective. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau May 23 Training Tip Do 25 Consecutive Clap Push-Ups Can you pass this test? Here's exactly how to do it, plus how to get better if you suck. Metcon, Tips, Training Eric Bach August 28 Training Tip A New Way to Widen Your Shoulders Combine these two effective lateral raise variations and be ready to go up a T-shirt size. Bodybuilding, Shoulders, Tips, Training Nick Tumminello January 8