Double progression
Pick a rep range, such as 8–12. Work at one weight until you hit the top of the range on every set, then add the smallest jump you can and build back up. Gains come fast at first and slow over time.
More than just weight
kgLoadAdd weight once you own the rep range.
×RepsOne more rep at the same weight counts.
≡SetsAn extra set adds volume.
◷ControlCleaner reps and fuller range are progress too.
Do
- Use the smallest jumps available
- Log every set so you know what to beat
- Hold the weight on bad-sleep days
Avoid
- Adding weight every session forever
- Changing exercises every week
- Grinding ugly reps to "win" the log
Key takeaways
- Work up a rep range, then add a small jump
- Expect fast gains early and slower ones later
- A logbook makes overload automatic
Sources
- Plotkin D et al. Progressive overload without progressing load? PeerJ, 2022.
- Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc, 2004.