Reps are your weekly lever
Double progression is the cleanest method. Pick a range like 8 to 12, add a rep or two each session, and only bump the load once you hit 12 on all sets.
Should I add weight, reps, or another set?
Add reps within your target range first, then add weight when you hit the top, and add sets only to raise total volume.
The quick answer
These are three different tools. Add reps first: stay in your rep range, say 8 to 12, and add a rep each week until you reach the top. Then add weight and drop back to the bottom of the range. Add a whole set only when you want more weekly volume for a lagging muscle, not as your weekly progression.
How to think about it
Weight resets the range
When you reach the top of your range with good form, add the smallest jump, roughly 2.5kg on a barbell or the next dumbbell, and rebuild reps from the bottom.
Sets change total volume
Adding a set raises your weekly hard sets, which drives growth up to about 10 to 20 per muscle. Use it to bring up a lagging area, not every week.
Do this
- Pick a rep rangeChoose a band like 6 to 10 or 8 to 12 and progress within it before adding load.
- Use small jumpsAdd the smallest available increment so you keep your reps and form.
- Cap the weekly setsKeep each muscle roughly 10 to 20 hard sets per week before adding more.
- Progress one thing at a timeDo not add weight, reps, and a set in the same week, or you cannot tell what worked.
Keep going
How SUUPR helps
Add reps within your target range first, then add weight when you hit the top, and add sets only to raise total volume.