Hi Christian. I saw a post on instagram for a sample strength progression model. I guess it is similar to a Hepburn progression.
He says start with a 5 rep max and perform:
Week 1- 2,2,2,2,2
Week 2- 3,2,2,2,2
Week 3- 3,3,2,2,2
Week 4- 3,3,3,2,2
All the way up until you reach 3 reps for all sets, at that point increase weight.
Is this worth trying or would 5x3-5 reps Double Progression do the same thing with a little more added muscle?
Thank u in advance
Everything is “worth trying”.
It’s a simple “strength-skill progression” and because of that, it should “work”. But I don’t see it as more effective than other progression models, and likely less. And it will also not fit everyone as, just like the Hepburn progression model, will take you a SUPER long time to actually add weight to the bar (which can kill the motivation of many).
It also doesn’t provide for the feeling of “hard work” at any point, which may be another source of motivation for many.
Personally I would rather watch paint dry than do this progression model. Because I know that after 4 weeks I would get bored and switch. But it might work for a super type 3 personality.
Don’t get me wrong: I see the logic behind it. From the perspective of “maximally effective reps progression” it makes sense. Based on the theory (but well supported) that:
any rep at 80% of your maximum strength at the beginning of the rep will be an effective repetition
That you need to gradually increase the strength of the stimulus to continue progressing
—) a 6RM (which is around what he recommends using) is roughly 80% so right from the start, every repetition is an “effective rep”
Week 1 you’d thus have 10 effective reps
Week 2 you’d have 11
Week 3, 12
Week 4, 13
Week 5, 14
Week 6, 16
Then you add weight and go back down to 10 effective reps.
So yeah, it will “work”… but is it gonna be more effective than other methods?
I do believe that there is still a scale of effective rep… For example, if you use a load that you can lift for 5-6 reps, it is effective from rep #1, but do you really believe that rep 1 (which is still super easy) will have the same impact as rep #5 (which is hard)? I don’t (but I may be wrong).
I have been using this form of training (strength-skill) in various forms for well over 15 years. Heck, some of my programs were based solely on that concept. But I never found it more effective than more traditional hypertrophy training when it comes to muscle growth (I find it to be less effective, through experience, not just theory).
I DO like strength-skill work when working to increase strength during a phase in which the purpose is to improve efficiency on a lift (in which case we do the 3 basic strength lifts 3x a week using this approach) but if you want to truly build maximal strength, you must do a maximal effort phases afterwards.
I’m one of the biggest proponents of strength-skill work. But it is rarely the most effective tool either for size or strength. But it can be useful as a training block during a training cycle.
BUT the Hepburn or Beardsley progression model you presented doesn’t fit well with a strength-skill block as it takes way too long to see progression on the bar weight.
But that’s just my opinion. An opinion based on years of experience with strength-skill work.
The Hepburn model was effective at maximizing strength and size because:
Strength: you started with something like a 2-3 RM instead of a 6RM
Size: you had more work sets of 2-3 reps (8) and you also had sets of 4-5 with a 6RM in the workout,
It always amazes me how thorough CT is with his replies. It makes it worth reading for everyone regardless of the question as there’s always something to take away.
It’s also awesome when the answer you had in your head is a watered-down version of his so you know that all your own learning isn’t going in one ear and out the other.
Thank you for that reply. I agree with you that it is just too long of a process and would not motivate me. Atleast with the double progression, if you can achieve the top end of the reps on any given week, you can increase weight.
I just saw this example recently so I wanted to get your opinion on it. I think I’m going to stick with your double and triple progression templates you have talked about.
Thank you