Apply Double Progression

Overview

A simple progression rule prevents random load changes. First add repetitions within a defined range; then increase the load and begin again near the bottom of the range.

How to do it

  1. 1Record the load and repetitions for every working set.
  2. 2When all sets reach 12 controlled repetitions, increase the load by the smallest practical amount.
  3. 3Reduce the load when technique, range of motion or pain clearly worsens.

Effort

Free2 min/sessionEasy

Keep in mind

This is a practical habit guide, not medical advice. Adjust the protocol to your context and speak with a qualified professional when health conditions, medication, or symptoms are involved.