How it works
Set a range, say 3 sets of 8 to 12. Stay at a weight, adding reps weekly until all sets hit 12, then bump the load and start again from 8. Two variables move, hence double progression.
Should I use double progression?
Yes; double progression is one of the best schemes for hypertrophy, letting you add reps then weight within a range.
The quick answer
Double progression is an excellent default, especially for accessories and dumbbell work. You pick a rep range like 8 to 12, add reps each session until you hit the top of the range on all sets, then increase the weight and drop back to the bottom. It handles awkward weight jumps and keeps you progressing without failing reps. Use it for most hypertrophy work and isolation lifts.
How to think about it
Why it fits hypertrophy
It keeps you training in a productive rep range near failure while guaranteeing steady overload. That combination of effort and progression is exactly what drives muscle growth over months.
Best for tricky jumps
It shines on dumbbells and machines where the next weight is a big leap, since you earn the jump with reps first instead of stalling or grinding an impossible weight.
Do this
- Set your rangeChoose a range like 6 to 10 for compounds or 10 to 15 for isolations before you start the block.
- Add reps firstOnly raise the weight once you hit the top rep on every work set, then reset to the bottom.
- Log itTrack reps each session so you know exactly when you have earned the next load increase.
Keep going
How SUUPR helps
Yes; double progression is one of the best schemes for hypertrophy, letting you add reps then weight within a range.