Thank you for your reply on Triple progression with 6-8 reps, 4-6 reps, and 2-4 reps.
Cant wait to start implementing this.
Quick question. Is this done for the big assistance movements also? And if so do you do 4 or 5 sets just like the main lift or cut it down to 3?
Example:
Bench press - 4x6-8
Incline - 3x6-8
Triceps extensions- 3 sets to failure in 6-12 rep range
In this case it would be used for bench and incline and not triceps.
Thank you for your time
You got it right. You use that approach on multi-joint movements. On most isolation exercises the minimal weight progression is too high relative to the weight you can use on your sets to properly use double our triple progression. Unless you have fractional plates.
BTW, I just finished writing an article on triple progression for my own website. Should be up next week.
You donāt have to use the 8, 6 and 4 rep targets. Depending on your goal it can be:
STRENGTH: 6, 4 and 2
STRENGTH AND HYPERTROPHY: 8, 6 and 4
HYPERTROPHY: 10, 8, and 6
@Christian_Thibaudeau in case of whole-body with 4 big lifts You are using this progresion for all lifts?
One last question.
Would there be a big advantage or disadvantage to using the same concept but changing every week?
Example:
Week 1 - 4x6-8
Week 2 - 4x4-6
Week 3 - 4x2-4
Repeat
Sure, although they might not progress at the same rate. So, using the triple progression model itās possible to eventually have 1-2 lifts in one rep target zone (e.g. 6 reps) and 1-2 in a different one (e.g. 4 reps) because one/some stalls faster than others.
Itās not the same concept at all then.
The purpose of triple progression, which is based on double progression, is to get continuous progress for as long as possible. You basically āmilkā a training zone for all itās worth, you change only when there is absolutely zero progression, to spark new progress.
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