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Patience is a bitter plant, but it has sweet fruit.
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Z||000001||DYLAN||08-03-2000||10:44 AM||||Double progression is when you increase BOTH the reps AND weight. In other words, start with 4-5 reps at a lower weight. Then add more weight and do 6-7 reps.
Do 3 or 4 sets this way.
D.||209.191.132.242||reg||
Z||000002||skydancer||08-03-2000||11:04 AM||skydancer43@hotmail.com||Thanks Dylan...would I be doing these sets instead of my regular pyramid or in addition to?
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Patience is a bitter plant, but it has sweet fruit.
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Z||000003||DYLAN||08-03-2000||11:41 AM||||You would be doing these instead of your regular pyramid.
I would change up every couple of weeks. Go back and forth between both routines.
D. ||209.191.132.242||reg||
Z||000004||CONAN||08-09-2000||04:33 PM||||That is not double progression.
Double progression is a manner if increasing both reps and weight used "over time". For example...(rep scheme 15, 12, 10, 8)
flat bench d.b.'s
55 x 15
65 x 12
75 x 9
85 x 6
Obviously the person did not get all of the targetted reps. Missed 1 on the set of 75lbs, and 2 on the set of 85 lbs. Ideally, the person will gradually get strong enough to get all the reps with these weights (rep progression), and then be able to bump all sets up in weight (weight progression).
Some observations:
*It is very important to utilize a training log when using double progression. YOU WILL NOT REMEMBER BOTH REPS AND WEIGHTS FOR EVERY BODYPART/EXERCISE.
*The training log also leaves no room for excuses. It becomes a challenge to get that rep you missed last week.
*You do not need to vary your workouts until you see a definate lack of increase. Varying your workouts actually slows the progression down. I have been doing the exact same workouts since January...and my numbers continue to increase. Also, I didn't lose any strength the whole time I was preparing for my contest. Just the opposite, I was stronger two weeks before the comp at 205lbs than I was at 233lbs in January.
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Z||000005||skydancer||08-09-2000||06:00 PM||skydancer43@hotmail.com||okay - now I'm confused...I'm currently doing pyramids 12,10,8 upping the weight each set. Isn't that the same thing? For example I'll do squats:
65x15 (warmup)
100x12
125X10
145X8
That looks like exactly what you described...so pyramid and dbl prog are the same thing.
And I ALWAYS use a log...else my brain can't remember a thing.
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Patience is a bitter plant, but it has sweet fruit.
||216.244.31.151||reg|| Z||000006||CONAN||08-10-2000||12:19 PM||||Pyramids are a form of double progression. As long as you are increasing weight to the point you cannot get all of your "reps" on some of the sets. When you can finally accomplish all the required reps with the chosen weights (this may take several workouts) on all your sets, then you can increase the weight on all sets again.
But you can also use double progression like this. 5 sets of 5. On the third and forth set say the individual does not get all five reps...but 4 and then 3. When the individual finally has a workout where all sets are of 5 reps...the weight can be increased again.
Another note. I always make sure I can get all the reps on each set I am supposed to for two workouts in a row. If you cannot, I wouldn't progress to the next heavier weight. The fact that you cannot do it two workouts in a row shows that your body has not fully adapted to the stress. It might have been just a real good day (a fluke). By making sure I can do the required weights / reps for two workouts consecutively, I have never had to backtrack or lower the weights again.
Hope this clears it up a little. ||136.1.1.101||reg||