method. Here you perform your work sets in a rep range, sticking with the
same weight for as many weeks as you need until you make the top number
of the rep range, in good form. en add a few pounds to the bar next time
you train the exercise concerned, and drop the reps to the low count of the
range.. For example, you could use a – rep range in the squat rather than stick
to a steady diet of reps. With the steady-reps method, at least once the
sets become intensive, you cannot increase the poundage much each week
and still get your full . In the double-progression method you build up
over a few weeks from to reps, add or pounds for the next work-
out and drop the reps to . You will make all with the new poundage,
and with it exacting less from you than did the previous week’s set of
reps with or pounds less. en over the following weeks you build up
the reps. Once you hit , and perhaps do it for two or three consecutive
weeks—to adapt thoroughly to its demands—add another or pounds
and drop back down to reps.. is is a good way of adding variety to your training without getting into
excessive exercise variation. A steady diet of -rep squats is brutal, and few
people can stick to it. Switching to a – scheme for a cycle will provide a
change of pace but still enable you to work into the high reps.. e bigger the rep range and the bigger the exercise, the greater the pound-
age jump you can make and yet still get the full lower end number of reps
with the new weight. e – squatting or deadlifting scheme, for exam-
ple, gives you more potential for adding over pounds per increment each
time you make the full rep count than does using a – rep range. Build-
ing up from to reps is easier than from to . Because you build less
strength while progressing through the – range, you should add pounds
maximum, with less weight than that being a better idea. When working
with short rep ranges you need little discs for the optimum rate of progres-
sion.. Be patient when building up the reps. If you are working on an – range,
for example, aim to go , , , , . To try to go , , or worse, , , is
akin to trying to add weight too quickly in the single-progression system.
For a rep range with a large difference, e.g., –, increasing by reps at a
time may be possible, at least early on in the progression.