When should you switch from linear progression to double progression?

Double progression is one of the most reliable models once novice linear progression stalls. Pick a rep window (e.g. 8–12 reps with 100 lbs). Keep the load static until you achieve 12 reps on all sets. Once achieved, increase load by 5% and restart at 8 reps. This prevents ego lifting and builds genuine myofibrillar volume.

Verified Community Response