Progression(in this case Double Progression) will be different for beginners than intermediate or advanced lifter. Beginners will often show the fastest increases due to muscle enervation(neuromuscular activation) and to a lesser extent strength gain. Intermediate, advanced lifters will see slower progress primarily due to the slower nature of strength again and the fact that they are approaching maximal strength along a flatter slope. Beginners often make the largest improvements over the first 3 months of focused training than they ever will in their life. Progression(double progression) will also differ between men and women due to relatively less muscle mass(particularly upper body muscle mass) of the latter.
Using reps and then weights is not the only form of double progression. Any of the variables of training can be combined to allow for double progression. We will discuss this topic in much more detail in a future post, tentatively entitled Triple Progression.
A simple printed chart(below) often works well, as long as you remember to bring it to the gym, or if the facility has a someplace to store your charts.
|This chart is available free at available for free at Weightlifting Charts|
In future Posts we will explore much more on Progressive Overload, Including
Other Progression Schemes
Other Programming Concepts
Rep Schemes for differing goals.