I use a lift specific split 4 days a week.
Ex:
Mon - Bench + assistance
Wed - - Squat + assistance
Thu - Press + assistance
Fri - Deadlift + assistance
1.) Would it be best to implement this on only the main lift, only assistance lifts, or all lifts if goal is strength AND size?
2.) How do you choose a starting weight…something you can get fairly easy for all the target reps the first week and progress from there…or something challenging the first week where maybe not all reps are achieved? Example: 205x5,5,4,3
From all I read about the Double Progression method, different coaches have slightly different takes in it.
The one I am more familiar with is JM Blakley’s approach. Basically, the program calls for working up to some submax singles first, as it’s a powerlifting type program, then hitting your 6RM for a set. After hitting your 6RM, maintain that weight for 5 more sets for a total of 6 sets. The goal is to hit at least 1 extra rep each week until you reach 6x6, then increase the weight.
JM did this for bench along with a second bench day, but for most of us mortals hitting 6 sets to failure or damn close to failure is plenty. Also, needless to say the accessories have to be managed very smartly, especially since JM was a bench only competitor, if you do something like this for all 4 lifts you listed. Even JM kept his accessories to 1, maybe 2 lifts.
So in this context, you would go for a challenging weight from the get go, but it depends on how well you can recover as well as your neurotype whether this would suit you.
I would use it on multi-joint movements. So definitely the main lifts, but also on the assistance movements that qualify. I would use a different approach with isolation work, just going for metabolic factors (higher TUT/to failure), not really focusing on weight.
I find that the double progression can be iffy in movements where the smallest progression is a large % of the load. For example 5lbs on curls isn’t the same thing as 5lbs on bench.
If strength and size was your goal would you use a different method for the main lift (like ramp to 5 RM) and then more double progression on the Main assistance to get the volume in for size?
I have a question about your isolation work approaches.
The higher TUT progression from week to week is pretty much self explanatory. The failure progression confuses me a bit though.
For example if the prescribed exercise is a dumbbell bicep curl, 3 x 8-10 reps, would you then approach this Dorian Yates style? Like doing 2 warmup sets of 8-10 reps and then go to failure with your working weight on the 3rd set? If yes, how would you progress on this from week to week if you’re not focused on increasing the load?
Would you simply make the sets harder by increasing TUT as well?
If you could explain by using an example that would be fantastic.
Could take the work set to failure and then perform an eccentric or iso hold on the last rep. Each week, try to increase the length of the eccentric or the duration of the iso hold for that last rep.
Ex: fail on rep 10, rest 15s, pick the bar back up and do an eccentric only rep. Every week, try to beat the eccentric only time.