Have You Tried Double Progression? — Key Takeaways
Use double progression (start at the bottom of a rep range like 8, add reps each session until hitting the top like 15, then add 2.5–5kg) to sustainably build both volume and strength simultaneously.
Key takeaways
Double progression: increase reps to top of range first, then add weight
Double progression: increase reps to top of range first, then add weight
- Set a rep range (e.g. 8–15), start at the bottom, add reps each session until all sets hit 15, then add 2.5–5kg and restart.
- Keeps sets constant so progress isn't masked by adding sets instead of pushing harder.
Two sets of deadlifts outperform three once intensity is high
Two sets of deadlifts outperform three once intensity is high
- A third deadlift set at high RPE produces junk volume — quality collapses and psychological drive to push hard erodes.
- Two quality sets with consistent progressive overload is sufficient stimulus for strength gains on a high-stress compound lift.
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In this video
- 1mDouble Progression Explained
- 1mDouble Progression in Practice
- 2mTwo-Set Strategy for Deadlifts
“I can milk progress for so much longer with the two sets.”
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