Great article! What type of frequency would be suggested to hit each lift using the Triple Progression System?
Hitting each lift one x per week? For example, using coaches 3 whole body sessions + one gap workout.
Or
Hitting each lift 2 x per week? For example, using an upper/lower layout that you repeat 2x per week.
Thoughts?
I know the answer will surprise you: it doesn’t matter.
Why? Because the rate of progression varies on the rate of adaptation and recovery. Regardless of how frequently you perform a lift, the system makes you progress only at a sustainable rate.
That having been said, I really like using the triple progression model with a lift-specific program, which has you perform each lift once per microcycle.
I am personally always functioning by specialization (I believe that it’s the best way for advanced lifters to keep progressing). Right now I’m specializing on the bench so I do bench work 3x per week. BUT the 3 bench sessions use a different main exercise (Day 1 - Full bench with Duffalo bar, Day 2 = Close-grip bench press, Day 3 - 3 boards bench press). I use the triple progression model for all three.
Makes perfect sense—thanks!
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