Double progression
Set a range, say 10 to 15 for lateral raises or 8 to 12 for curls. Stay at the same weight, adding reps week to week until you reach the top of the range on all sets, then bump the load and reset to the bottom of the range.
How do I progress accessory lifts?
Use double progression, add reps within a range first, then add a small load and drop back to the bottom.
The quick answer
Accessories rarely progress by adding weight every session like a squat does. Use double progression, pick a rep range such as 8 to 12, add reps each week until you hit 12 on all sets, then increase the weight by the smallest jump and start again at 8. Keep every set within 0 to 3 reps of failure so the lighter loads still drive the smaller muscles.
How to think about it
Use micro jumps
Small muscles cannot handle a 5 kg leap on a curl. Use 1 to 2.5 kg increases, or add a rep instead. If your gym lacks small plates, use fractional plates or simply chase more reps and cleaner tempo before adding weight.
Train them hard enough
Accessories still need to be close to failure to grow. Because the loads are light, take these sets within 0 to 2 reps of failure and control the eccentric rather than swinging, so the target muscle does the work.
Do this
- Pick a rep rangeChoose something like 8 to 12 or 10 to 15 and progress reps inside it first.
- Add load in tiny stepsJump only 1 to 2.5 kg once you top the range, not the big plates you use on compounds.
- Keep them near failureEnd accessory sets within a rep or two of failure since the light load needs high effort.
- Log every setTrack reps and weight so you know exactly when you have earned the next jump.
Keep going
How SUUPR helps
Use double progression, add reps within a range first, then add a small load and drop back to the bottom.