Dynamic double progression app. Scan this QR code to download the app now.
Dynamic double progression app. Dynamic It doesn’t matter.
Dynamic double progression app The "dynamic" part comes in the form of effort An alternative to increasing sets is double-progression. We only increase the weight when we reach the top of the rep range for a given set. Suppose you do 5x5 135 lbs this week. One day with high-rep dynamic double progression (8-10 or 10-12 range) for technique and hypertrophy, and one day following a strength program in the low rep range. Dynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For maximum variety and to reap the benefits multiple rep ranges offer, this sample program uses low reps (Workout 1), moderate reps (Workout 2), and high reps (Workout 3). com/NikolaidisTrainingMethodsInstagram: https://www. To find the most popular and proven lifting programs, including linear progression and conjugate method programs, check out the free Boostcamp App. Specific adaptations to imposed demandsd. All exercise in this program that are 2 sets, use Double Progression. Instead of adding weight after you crawl up the rep ladder, you will add sets. 00 Intro0. Dynamic Double Progression In a Dynamic Double Progression, we can work within the same 8-12 rep range, and progress each set as adaptations require an increase in load or reps to remain at the same relative effort level. But I think it's really dope, especially the dynamic double progression. For example, 1 to 3 reps, 3-5 reps, 4-6 reps, 6-8 reps, 8-10 reps and 10-12 reps. I’m an old school lifter, never bothered with anything new until I joined here. My previous video on Programming Tactics: https://www. Double progression: progress reps, then weight after you hit a certain rep threshold. You can use this system going to failure for each set or using reps in reserve. WEEK 6. Dynamic double progression . 2 reps shy of failure on each set We would like to show you a description here but the site won’t allow us. The exerciser started with 5 reps. At this point, 10 lbs was added to the bar, and the reps started over at 5. one is double progression and the other is dynamic double progression. Some of which you’d think you need a… START THE PROGRAM ON THE BOOSTCAMP APP FOR FREE. Applying it to your scheme, it would consist on add weight once you reach the rep goal on a certain set, treating every set individually. Double progressionb. 5 days ago · This program was built off the ideas from Michael Israetel's "Weight Training for Grappling" course, it strongly resembles the 2xper week template given in the course, but with a heavier focus on arms, shoulder, back, tad bit more volume, and extra lifts for week points like neck/knees. You’ll even find a bonus “speciality” progression that will help you when you’re short on time or need to do that bonus work to improve your mobility, glute gains, core strength or conditioning! 1/ Like your double-6 result in a transfer, I'm re-roll the 1 and the 5. ) Grinding for reps, but switching to dynamic double progression if 5 reps are hit. You have a rep range for each set, say 6-8, and for each set, you choose a weight that gets you around that rep range and you aim for the top number. Weights stay the same for each set. Linear progression… just add 5! It’s all good, it all works and they all leave a bit to be desired. Dr Mike is a genius but I am having good results without using his app, and just following his general advice from his videos. However, this program modifies that approach: Scan this QR code to download the app now. I forgot to uncheck “overwrite” and basically messed up the 531 for beginners that came with the app. Double progression (close to what you outlined). When I first created "My Workout", I put 16 kg in this exercise, 8 reps and "Double progression" as increment scheme , and due to this, I currently lift 22 kg. With traditional double progression, by the time you hit the top of your range on the last set, you would have needed to do more reps at the same weight on the earlier sets, or more Today we take a bit deeper of a dive on practical progression options for when to increase (or decrease) loads. Anything that's lighter weights or body weights prioritize time under tension/control. So then it would be the first set at a higher weight and probably dropping back down and chasing the reps for the other sets 4. You’ll aim to all your sets with That progression should put you at the bottom of the volume and you work up again It's called double progression or sometimes double dynamic progression Its just an easier way to take into account autoregulation whilst having a high enough intensity to see progress and allows for similar programming for beginners and intermediates as you'll A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. </p><p>Additionally we cover if you should be rearranging your exercise order in your program to give greater rest between the same body parts. WEEK 7 Dynamic Double Progression: The Secret to Muscle Building! In this video, I’ll dive into the most effective and rapid progression scheme for building muscle— Jul 25, 2023 · LEARN MORE ABOUT COACHING: https://forms. 50 Dynamic (Autoregulated) Double Progression6. </p><p So, I've been reading about the "double progression method", which is to set a rep range (say, 3-5), and do your workouts in that range, and if you can finish all sets at the max reps you increase weight. I do calves 4 days a week starting each workout alternating between seated calf and standing calf also alternating high and low reps. gg/wownoob --- Before you post, please do some Google searching to find answers and to avoid asking a question that has already been asked here. We’ll show the chest some love, so let’s say you want to improve your bench press. Rep Sum - where we increase weight after the sum of all reps is more than the threshold (e. It shifts the focus in training from the ‘numbers’ (reps/load) to effort within a rep range. Now you've gone beyond the linear progression and set yourself up for creating a more advanced program One of the best apps for training. 4M subscribers in the strength_training community. Reply reply ProudPlatinean Sep 25, 2024 · Where to Find Good Workout Programs for Progression. A rep goal or dynamic double progression is just set up to allow you to push progression across two variables. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! It's called dynamic double progression. You're then on a double progression or even triple progression. You pick a starting weight that is close to your maximum for the 34 views, 3 likes, 0 loves, 0 comments, 2 shares, Facebook Watch Videos from IGnaciosports: Inside the Body Ignition Program, structured workouts to build muscle with a dynamic double progression Inside the Body Ignition Program, structured workouts to build muscle with a dynamic double progression training style . Dec 7, 2024 · 4 week mesocycle to promote muscle size. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Another variation of the double progression method is dynamic double progression. Jun 21, 2021 · In this podcast, you’re going to learn about double progression, which is one of the best progression systems you can use. How to decide when to lower, or increase the weight. Dynamic Double Progression This is similar to double progression, but with dynamic double progression, you'll use your performance on the previous set to decide what weight to use for the next set. 00:00 Introduction00:20 Carbs vs Fats06:13 Potassium supplementation08:50 Realistic rates of gain12:44 Training priorities16:20 Your routine may not be holdi I use dynamic double progression on everything except the main lifts. If my reps drop due to fatigue and I fall out of the rep range I will just drop the weight on the next set. Linear/wave loading schemec. I'd do something like this with Double Progression or Dynamic Double Progression: Upper Incline or flat dumbbell or barbell 3 x 6-10 reps Pull-ups 3 x 6-10 or 10-15 Incline or flat dumbbell or barbell 3 x 8-12 Dumbbell or barbell row 3 x 8-12 DB or Cable side raises 3 x 10-15 Seated DB curl 3 x 8-12 Tricep Pushdown 3 x 10-15 Lower Scan this QR code to download the app now. Fill out this form and I'll personally send you a FREE customized fitness program to help you achieve the head-turning body you're after as efficiently as po Let's say I have a current workout "My workout", where I have 3 sets of Hammer Curls on Day 1. Start with a weight where you can complete the target sets at the top end of the rep range, without needing a spot and rarely hitting failure on the last set. Effort is the name of the name of the game here. Double progression vs dynamic double progression Sorry if this has been covered before 🙏🏻 I'm just struggling with conflicing opinions regarding going to failure and progress overloading - some people say don't count reps, just go to failure on every set, but then you get people saying add a rep every X amount of weeks, leaving reps in the tank, and progressively make it harder, etc etc. It’s not ours, in fact, it’s currently all the rage… again in strength training. See full list on seannal. Besides quitting 5/3/1, dropping the load, and increasing the reps you're doing per set, you could also consider changing exercises. Welcome to WoWnoob, where we encourage new players and veterans alike to ask questions and share answers to help each other out. For the main compounds I like to use a program with periodization because the goal there is to increase my max (so I can go heavier on the assistance and isolation for hypertrophy). Week after do 145 lbs, etc. Ended up deleting it and now I don’t have a 531 for beginners as an option in my available workout programs. Rest Times: 60 seconds Tempo: 3:1:1 (3 second eccentric, hold for a second, 1-2 second concentric) Progression: Dynamic Double Progression Dynamic Double Progression + Myo-Reps Hi everyone, have a question on whether it's fine to combine DDP and Myo-Reps in every workout. com/@nikolaidist If you just do something like double progression or dynamic double progression and deload reactively, you should just increase the smallest amount when you are ready to do so. Dependent on your preferences and goals. 4. Never did static rep ranges like 3x5 or 5x5. For example, using 8-12 again: Week 1: 3x8 @ 200 Also increasing weight in previous sets makes the last set harder so the progression is spread out a bit. Workout 1 Oct 12, 2009 · Most natural bodybuilding routines utilize double progression. Dynamic Double Progression is essentially treating each set individually. Every third workout the exerciser would add a rep until 10 reps were reached. This program will use these on any exercise that has a top set and a back off set(s). Can the app be adjusted to progress instead of by sets, weight and RIR to something like DDP (dynamic double progression)? I follow and apply some of the RP philosophy to my own training except progressing in sets since I don’t want my workouts to end up 2+hrs in the last week of a meso. Double progression vs dynamic double progression I did some research and found out about double progression, where you gradually increase reps every workout until a certain point, and then increasing the weight and decreasing the reps (for example, squatting 30kg for five reps, until you're doing ten reps, then doing five reps of 40kg, etc). 3. Single Progression: means that you only increase one variable, being reps or loadDouble Progression: is increasing reps first and then increasing load within Well that's the next step after linear progression ^^ It's just usually more oriented towards bodybuilding programs so you don't really hear about it in powerlifting oriented programs. The conceptual implementation of autoregulated progression set to set has been used for years, but just recently, Brian Minor put a name this precise approach. Even 1 additional rep one week later is an increase in overall volume. Dynamic double progression - same as before but you up the weight for next week if you hit the upper range on your first set instead of waiting for all your sets to hit the upper range. e. Members Online • Arkard86 . Triple progression can be a very confusing Coaching: https://forms. Which training principle is being implemented?Select one:a. It's quite possible that, for example, the bench press is just not appropriate for your body - but, perhaps, the incline bench press or the CHAPTERS0. That would be increasing the reps within a rep range (e. That's when your 25 progression is an achievement. Maybe I’m missing something. I currently do a PPL split and would like to condense the length of my workouts. Wednesday and Friday I do a 6-10 range for CG Bench (wed) and incline Bench (Fri). Anything with 3 sets uses Dynamic Double Progression with the 1st set being a top set and sets 2/3 being 12-15% off the top set. With dynamic double progression, we progress each set independently. app with your user email, phone model, description of the bug, and a screenshot/recording of the issue. Like today I did weighted dips and hit 225x8, 220x10, 215x9, and then 215x7. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright I want to do the 5/3/1 progression for my main lifts just to get stronger at them and for everything else I would do a simple double progression as I find it pretty intuitive. Recently, we’ve been using a method we call double progression. Dynamic Double Progression Method Example. 5kg or stay at 50kg? Does it come set to set or set 1 of the week to set 1 of last week? Hope that makes sense! If you're having issues, first look through our App FAQ to find common questions and answers. com/andrewkyletangInterested in work Jan 29, 2023 · The underlying driver of muscle growth is progressive overload. dynamic double progression style)? In terms of progression I am focusing on form, time under load/tension, and really just making sure I’m getting the most out of every exercise in terms of stretch and pump. If you train with RPE, you obviously only increase the smallest amount when you can match that increase without exceeding the RPE. Super happy with the progress. . 3 sets of 6-8. Double progression vs dynamic double progression . Percentages, yep. Using straight sets is the way most people do double progression. A community for new authors to come together and share their work, thoughts, ideas, and stories! Most communities in the Reddit writing world are pretty strict about what you can & can't post, so we figured we’d just make one where - unless it’s spammy, abusive or abuse glorification - things could just be pretty chill. 41 Summary Of Double Progression2. And I don't mean this in a condescending way, but many beginners tend to overanalyze everything to the point where they either burn out and quit, keep program jumping and making no progress (guilty of that), being an asshole to others because they think So I know the whole basis of double progression, you are just doing the # sets of each rep in the range, then increasing the weight once you can do sets of the top range, so if you’re doing 3 x 8-12, you don’t increase the weight until you hit 12-12-12. I also will follow dynamic double progression and when I stall over three workouts rather than do a typical deload I'll just switch up the rep range and work my dynamic double progression there until I stall again. WEEK 7 The two methods I’ve found useful in my training are dynamic progression (or dynamic double progression) and the rep goal system. You can define what exercises to do on what weeks/days, warmups, progressive overload type (either built-in or custom). Use stuff Jim recommends and learn from that. Then conversation then shifts into how to increase the length of your training About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Jul 20, 2023 · We’ve tried nearly every progression method imaginable. 5 kg dumbells for 10 reps, then maybe again the same weight if you can stay in the rep range (x8) and for the last set 30x10. With double progression volume can (in theory, depending on rate of strength gain) increase session to session. b) In case of a double-5, it's a double progression (apply the random number 1-49 twice) 2/ For each transfer FROM my team (the double-6). At this stage of my understanding, it makes the most sense intuitively and I actually understand it. It usually works well with assistance and isolation exercises but it can be used for everything. Other sets fall where they fall. Dynamic progression progresses reps first and then weight. That's not how most of us program double progression though. So, if you're doing 3 sets of 8-12 and with the first set you hit 12 reps, second set you hit 10 reps and third set you hit 8 reps, that would mean for week 2, you increase the load for the first set because you hit you targeted upper limit of the rep range, while keeping Dec 31, 2024 · All exercise in this program that are 2 sets, use Double Progression. Technically, double progression just means you pick 2 variables, and one must reach a threshold before the other can progress. Dynamic Double Progression (click link to watch video if you're not familiar) is to be used on all bodybuilding exercises. Imagine your current workout calls for 3 sets of 8 reps. If you can't find your answer, email support@boostcamp. For example, if you’re told to add weight once you can add 3+ reps to a set, and you add 4 reps to set one, but only 2 reps to set two, you would add weight to set one, while keeping set 2’s weight the same until you can add Its two different things. Dynamic Double Progression workbook So I really like data and tracking my workouts (which I know not everyone does or likes doing) but for those of you who do, I created this workbook that will hopefully give you insights as to whether you're measurably progressing from week to week. And for you, that ray of sunshine is the double progression method. Compounds mostly 5-12 reps and isolations in the 8-15 zone. Then Dynamic Double Progression: Một phương pháp để tăng mức tạ và số reps trong Block tập luyện Mọi người thường quen với 2 phương pháp là : - Single Single progression: progress weight. For instance, I do bench on Monday. gle/NmCEoWx3Jife7wXm6This is muscle building fundamentals episode 3. 16 Pros Of Doub 6 days ago · In this video I go through both double progression and dynamic double progression, explaining both, who they are best suited for and some of the pros and con Aug 12, 2021 · Double And Triple Progression Models Basically, triple progression is a periodized (or cycled) form of double progression. gle/XADkT5Nknjgb8jmo7Try it out, see how it goes. com=====Instagram: @ ben When you can no longer AMRAP your target, then you stop there, train until you can, clean the reps up a bit, then continue. Dynamic Double Progressions are the same as normal ones, the only difference is that you’ll be adding weight to each set individually instead of waiting until you fill up a full set and rep range. Dec 20, 2014 · Repetitions were between 5 and 10. 大家都知道训练要 超负荷来刺激机体,还要渐进超负荷来确保刺激不会停滞。但你是如何确保渐进超负荷的呢? 跟着感觉走? “今天状态不错,多做一组?” “氮泵挺上头的,力竭了多借力甩两个?” 鉴于一般都会往力… These progressions will include advanced and baseline options as well as bodyweight and more full gym designs. What i’m confused about is what happens when you just feel like pushing through the reps? A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. -- While we only allow Q&A posts here, our Discord is great for those topics that don't fit here! discord. Or check it out in the app stores TOPICS. WEEK 5. With triple progression, you'll be taking progression one step further. We cover Dynamic Double Progression a bit deeper and why the rep drop-off model may be a more appropriate progression model for you. You can also go to the app to find a contact form (Train > Setting (Gear Icon) > Contact Us). For example for Leg day I would do: 5/3/1 Squat 3x6-10 RDL 3x8-12 Leg extension 3x8-12 Leg curl 3x Calf stuff (to failure) 3x Ab stuff (to failure) We cover Dynamic Double Progression a bit deeper and why the rep drop-off model may be a more appropriate progression model for you. With double progression, you combine changes in the number of reps with changes in the weight to realistically increase the weight in the long run without large fluctuations of the Dynamic double progression is superior to traditional double progression in my opinion, because you maintain the same relative intensity (0-3 RIR) across all sets. 33 Dynamic Double Progression Explained5. tiktok. For example if you do 8,8,9 then the next week you do 8,9,9 you did the same on the last set, but its actually slightly better progress wise because you did 1 more rep prior. You just have to be sure to always perform with proper form and to not ego lift. In theory it should mean every set is always really hard and progression happens as fast as possible. One of the best-known and best methods is so-called double progression. Today we take a bit deeper of a dive on practical progression options for when to increase (or decrease) loads. Milk your progressions if you dont feel confident you can hit the rep range just focus on making your reps better and better Wave Loading Progression (Compound Exercises) Use 'wave loading' model for compound exercises in the target rep ranges of 3-5, 4-6, 6-8, and 8-12 reps. com/watch?v=_1WJhzbeKxcMY INSTAGRAM: https://www. You can even use a built-in scripting language to define non-trivial progression schemes! This syntax is called Liftoscript (check the docs!), and it looks like this: Double progression at 3x3-5 on deadlift means, you pick a weight that you can do 3x3. The problem with that is that’s not how you progress the deadlift. 8 Stars with 10, 000+ Ratings. I've also been doing top set/back off set recently. dynamic double progression, double progression, etc. This subreddit is to discuss and share different routines. Nov 2, 2016 · Putting It All Together: A Double Progression Program. For this example, assume we are looking to match effort set to set, and we will target approx. Pick a set and rep scheme for your goal and work with a linear progression. Hedera is a decentralized, open-source, proof-of-stake public ledger that utilizes the leaderless, asynchronous Byzantine Fault Tolerance (aBFT) hashgraph consensus algorithm. Look up dynamic double progression for something simple that works great. WEEK 3. Pick a simple progression scheme and try to get better every workout. My strength is back to where it was in my 20s lol. Then conversation then shifts into how to increase the length of your training Dynamic Double Progressions This program will use these on any exercise that has a top set and a back off set(s). Scan QR Code to Download. Oct 19, 2021 · We cover Dynamic Double Progression a bit deeper and why the rep drop-off model may be a more appropriate progression model for you. gle/Djb8aiww4e2GKS9fATEAM MASSIVE - https://teammassiveiron. This method is a time-tested approach, first mentioned in 1911 by weightlifter Alan Calvert. Has anyone else tried this method of progression before? There's been numerous discussions in the sub regarding changing the rep scheme on T3 from 3x15+ (25) to 4x12+ (18), with the idea of stimulating hypertrophy or increasing progression speed. Pick a rep range of 2-3 reps that you will use for your work sets. Is the progression algorithm using dynamic double progression so if you’re doing 10 reps at 50kg and get that on first set but then only 8 reps on set 2, will set 3 drop the weight to 47. You can follow coach programs, create Scan this QR code to download the app now. Dynamic double progression vs double progression . WEEK 1. 💢 TRY THE THE APP What I’ve been doing is dynamic double progression (DDP), which works by maintaining consistent relative intensity (RPE or RIR) across each set instead of just adding reps or weight in a fixed way. Next week do 5x5 140 lbs. g. Then you stay at that weight until you can hit 3x5, then you increase weight and keep at it. Was trying to edit 531 beginners to match “beginner prep school” from the forever book. Dynamic double progression. ” Milking Weights Effectively - Modified Double Dynamic Progression System for ur D Theory Crafting👨🏻🔬 Hi all, I will break down in this post what I believe is a very effective method of milking weight effectively. Somebody in this sub recommended me the DYNAMIC double progression (Sean Nalewanyj has a video on it), which I found leads to faster results. Her Physique Coach has given her a new mesocycle that has her increasing repetitions first and then increasing load after a few microcycles. facebook. So 4x8 or 3x5 or 5x5 or 4x6 or 6x4 or That's the double progression. So I've been lifting for about two years now and decided to hop on the old guts program since it prioritizes arms and overall yoke. Dynamic double progression is an extremely effective way to periodize your workouts for consis Jun 11, 2024 · Progression Method. SilverMisfitt. How do you program If you have to ask this question, you don't necessarily need to know yet. Progression strategies vary but basic ones: Linear progression- add weight every session. If none of the built-in progressions fit your needs (neither Linear nor Double), you can script your own progressions! For example you want Dynamic Double Progression (where Double Progression is applied to each set individually) - you could do it like this: Hey everyone, I started applying dynamic double progression to my workouts and so far so good. Also, does the app always program in weight progression or is it smart enough to know for certain exercises like a lateral raise it would probably be easier to go up in reps first and then weight once you reach a certain number of reps (i. Dynamic It doesn’t matter. 6-10) and jump up in weight for that set once I hit the top of the rep range. But now you’re stuck. RPE, oh yeah. com A program focusing on hypertrophy and strength gains using progressive overload (using either Standard Double Progression or Dynamic double progression). The benefit is that all your sets are hard, while in double progression the first 1-2 sets might be quite easy in order to hit the upper range of the reps on In other words, double progression or dynamic double progression. Set a set target (3) and a rep range (maybe 8-10). com/nikos__nikolaidisΤikTok: https://www. In the past, I've been using dynamic double progression as my main progression system. May 19, 2021 · Today I am going over the Dynamic Double Progression with all of you so that you can also incorporate it into your training! Please reach out to me if you ha Scan this QR code to download the app now. You can find tons of science-based workout routines for powerlifting, powerbuilding, and bodybuilding made by renowned evidence-based coaches Not Part 1 but Free 4/5 day gentleman split Monday: Upper – Vertical press – Shoulders, triceps, biceps, Upper back Vertical press Horizontal press OR Back off set of vertical press / variation + Knee raises Curl + Triceps exo with shoulder flexion + Horizontal pull + Facepulls (if Horizontal press was done) Vertical pull (not weighted) + Lateral raise + Shrugs + Calf raises About Press Copyright Contact us Creators Advertise Developers Terms Privacy Press Copyright Contact us Creators Advertise Developers Terms Privacy Dec 22, 2021 · An electrochemical process stimulates the progression toward the electrode of isolated or ‘dead’ lithium in a battery, recovering its electrical connection, and the effect is demonstrated by LIVE REPLAY: President Trump Holds a Rally in Waterford Township, MI - 2/17/24 9,021 watching IF YOU WANT TO START IMPROVING YOURSELF, CONSIDER FILLING OUT MY FREE CONSULTATION FORM. You dont have to increase weight every session. DYNAMIC DOUBLE PROGRESSION (3 SETS, 8-12 REPS) Week 1: 100 x 11,10,9 Week 2: 100 x 12,11,10 (increase weight on 1st set next week since you got 12 reps) Week 3: 105 x 9, and 100 x 12,11 (increase weight on the 2nd set next week since you got 12 reps) In the current program I’m employing both double progression and dynamic double progression but I’m getting confused with the latter. Dynamic Double Progressions. Here is how a typical dynamic double progression may look, using a Then you follow the same progression scheme for the new weight you’ve selected. Double progression is easy to understand - you add reps, and ultimately more weight. EXAMPLE 10-15 reps, add weight after hitting 15; Triple progression: progress reps, then sets after hitting a certain rep threshold, then weight after you hit a certain set threshold Dynamic Double progression by @bdminor and @jpshealth_fitness Double progression is when you progress 2 variables week to week, usually reps or load. It's hard to know when to end your sets unless you have mastered RPE so most people will naturally default to taking sets to failure on a set-up like that. instagram. Boostcamp is the workout app for lifting enthusiasts. The main feature of the program is found in the title “2x3”. For example, if you had a 175 bench, you'd bench that for 5 sets, and if all five sets were done to 5 reps you'd increase the weight. As long as youre getting adequate volume and intensity its just a choice really. Instead of this being reps and weight, you could pick a tightish rep range, say 10-12 and keep that static to allow for reasonable day to day fluctuations and then have your 2 variables be RPE and weight. Additionally we cover if you should be rearranging your exercise order in your program to give greater rest between the same body parts. ) A deload and change in rep ranges. , 8-12) or increasing the load so that you stay within that rep range (+1-5lbs). https://forms. With the split I’m running, I say I’ve started fairly conservatively in terms of the weights that I’ve picked. BOM offers spreadsheets which is nice, and generally his programs may be more oriented towards strength progression (though recent programs that’s not entirely the case) whereas NH offers a massive variety of programs to build different physique, generally using double and dynamic progression to increase weights over time. WEEK 4. I have a set rep range (e. more than 50 total) With double progression it would probably be better to strength train 2 days a week. As the title Now here's why I like dynamic double progression. . May 31, 2024 · Dynamic Double Progressions. I want to edit this workout to put 4 sets instead of 3. Generally, you want to lift sub-maximally. Anything I can improve? I'll include so pics too. Will hit a ceiling relatively quickly unless a true beginner. chuck Dynamic double progression is an extremely effective way to periodize your workouts for consistent, long term muscle building results. WEEK 2. I am tracking my first set and move up when I get to 8 reps. Facebook: https://www. Lots of different ways to skin a cat. Traditional double progression involves increasing the weight only when all sets meet the rep target. youtube. START THE PROGRAM ON THE BOOSTCAMP APP FOR FREE. Discussion of all topics related to strength training: Bodybuilding, powerlifting… What you described is called double progression. Reps and weight. Here’s a sample double progression program; perform each workout once per week on nonconsecutive days. I'd like to reallocate it as a DDP of 3x15-18. a) In case of a double-1, it's a double regression (apply the random number 1-49 twice). How do you perform dynamic double progression? Let’s walk through a double progression exercise example. So in this video, I'm explaining the upgraded version of the Double Progression I talked about in the off-shoot video of the Hypertrophy Basics series, the t I know it is dynamic double progression on hypertrophy but confused on compound lifts. The benefit is that all your sets are hard, while in double progression the first 1-2 sets might be quite easy in order to hit the upper range of the reps on Aug 14, 2020 · Dynamic Double Progression is a framework for adding load and reps to movements week to week, where each set operates on its own progression track. Basement Bodybuilding employs a unique variation of the dynamic double progression method in this program. In this video I expand upon the topic of progressive overload an 2. This article discusses what dynamic double progression is and how you can use it to gain strength and build muscle faster…. This was coined the “double progression method. Dec 4, 2022 · The internet is flooded with different kinds of complicated and seemingly magic progression schemes. Double Progression In the double progression system, you pick a target rep number (let’s say 6 reps) and have a certain number of work sets (let’s say 5). When you reach the top end of the sets and reps, add weight and repeat in the same rep range. I’ve been doing the Dynamic Double Progressions, and boy oh boiiiii. Deadlift is highly taxing. So in terms of overall volume (which again is what we are after) double progression will generally allow faster progress. Since you've published the Training Pyramid book and written related blog posts to progression, have you implemented any other forms of progression in you or your clients' programs (e. In practice you have to decide if it's enjoyable, if it's sustainable and if always pushing hard is worth it. In fact, double progression has bee Dynamic double progression is also valid, where you increase the weight as soon as you get to the top of the rep range for that particular set Example: 30kg dumbells x 12,11,9 , wk2 32. Anything with 3 sets uses Dynamic The app uses a special syntax to define weightlifting programs. Over time the amount I can lift in all rep ranges has gone up. ) and found pros and cons? Double Progression - where we increase reps in range (like 8-12), and at the top of the range increase the weight and reset the reps to the lowest in range. Dynamic Double Progression. ydrqvtg msmn dnle cimtlj azlluh gdqnl mbjb dgehfd sztm gjksew