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Double Progression Training
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A Guide To The Double Progression Training Protocol
Are you looking to take your fitness regimen to the next level? If so, you might want to consider the Double Progression Training Protocol. This innovative approach to strength training is gaining momentum among fitness enthusiasts for its effectiveness in stimulating muscle growth and strength. But what exactly is double progression, and how does it compare to single progression? Let's dive in.
What is Double Progression?
Double progression is a training protocol that focuses on increasing both the weight you lift and the number of repetitions you perform. The goal is to gradually increase your strength and endurance over time, leading to significant muscle growth and improved athletic performance. Essentially, once you can comfortably perform a certain number of repetitions with a specific weight, you increase the weight and drop the repetitions. As your strength improves, you then increase the repetitions again, creating a cycle of continuous progression.
Single Progression vs Double Progression
In contrast to double progression, single progression focuses solely on increasing either the weight or the number of repetitions. This approach can be effective for beginners or those looking to improve a specific aspect of their fitness. However, it often leads to plateaus, as the body quickly adapts to the training stimulus.
On the other hand, double progression provides a more balanced approach to strength training. By focusing on both weight and repetitions, it ensures continuous improvement and reduces the risk of hitting a plateau. This makes it an excellent choice for intermediate and advanced lifters looking to optimize their training.
Double Progression Example
To better understand how double progression works, let's look at an example. Suppose you're doing bench presses with a weight of 100 pounds, and your current maximum is 10 repetitions. In a double progression protocol, you would aim to increase the number of repetitions over time until you can comfortably perform 12 reps.
Once you've reached this point, you would increase the weight to 105 pounds and drop the repetitions back down to 8. As your strength improves, you would again aim to increase the repetitions until you can comfortably perform 12 reps with the new weight. This cycle continues, allowing you to constantly challenge your muscles and stimulate growth.