Pick a range and climb it
Choose something like 8 to 12 reps. Each session, try to add a rep or two on your sets while staying 1 to 3 reps from failure. Reps are the easiest lever to progress before touching the weight.
When should I increase reps?
Use double progression: add reps until you hit the top of your rep range on all sets, then add weight and reset.
The quick answer
Increase reps whenever you can add them with good form, working within a target range like 8 to 12. Once you hit the top of that range for all your sets, add weight and drop back to the bottom of the range. This double progression gives you a clear rule instead of guessing week to week.
How to think about it
Trigger the weight jump
When you hit the top of the range, say 12 reps, on every working set with clean form, increase the load next session and reset to the bottom of the range. Then start climbing the reps again.
Keep the form standard
Only count added reps that match your normal technique. Reps you gain by shortening the range or using momentum are not real progress and should not trigger a weight increase.
Do this
- Set a rep rangeWork inside a defined range like 8 to 12 rather than random reps.
- Add reps to the ceilingIncrease reps each session until you max the range on all sets.
- Then add weight and resetBump the load and drop back to the bottom of the range.
Keep going
How SUUPR helps
Use double progression: add reps until you hit the top of your rep range on all sets, then add weight and reset.