Source http://www.niashanks.com/double-progression-method/
Performance improvement is a mandatory element of a proper strength training program.
There are many ways to fulfill this requirement (e.g., increase the volume by performing more sets, decrease the rest periods between sets/exercises thereby increasing the density of the workout, etc.) but the two most common ways to improve performance: perform more reps with the same weight, and increase the weight used.
When you combine the latter two ways into a single method to improve performance, you get what’s known as double progression. Gradually perform more reps with the same weight, and then increase the weight used and start the process over.
The double progression strength training method is one of my favorites. It’s simple, and effective as hell for getting stronger and improving your performance. From beginners to advanced trainees, for building maximum strength to building muscle or just performing a well-rounded strength training program — it just works. From barbells, dumbbells, kettlebells, and even cable machines and other equipment, the double progression method is an effective training method.
To bring this to life, let’s use an example of a total body strength training workout th…
Source http://www.niashanks.com/double-progression-method/
Performance improvement is a mandatory element of a proper strength training program.
There are many ways to fulfill this requirement (e.g., increase the volume by performing more sets, decrease the rest periods between sets/exercises thereby increasing the density of the workout, etc.) but the two most common ways to improve performance: perform more reps with the same weight, and increase the weight used.
When you combine the latter two ways into a single method to improve performance, you get what’s known as double progression. Gradually perform more reps with the same weight, and then increase the weight used and start the process over.
The double progression strength training method is one of my favorites. It’s simple, and effective as hell for getting stronger and improving your performance. From beginners to advanced trainees, for building maximum strength to building muscle or just performing a well-rounded strength training program — it just works. From barbells, dumbbells, kettlebells, and even cable machines and other equipment, the double progression method is an effective training method.
To bring this to life, let’s use an example of a total body strength training workout th…
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