Double progression
Double progression is a progression method in which you first increase repetitions within a defined rep range and then increase the load. After the weight rises, repetitions usually return toward the lower end of the range, and the process begins again. The two progressing variables are therefore repetitions and load.
A common setup is three working sets in a range of 8–12 repetitions. Imagine completing 60 kg for 11, 10, and 9 repetitions at the intended effort. You keep 60 kg in the next session and try to add repetitions without changing technique or range of motion. Once you meet the chosen advancement rule—such as reaching 12 repetitions in every set with the planned reps in reserve—you move to 62.5 kg. Your repetitions may initially fall to 10, 9, and 8. The exact rule can differ; what matters is defining it before the set rather than changing it to match the result.
This method translates progressive overload into a simple decision rule and works especially well when adding the smallest available weight would otherwise be premature. It also accommodates normal day-to-day variation: a lifter can progress within the range before making a larger external-load jump. The rep range should still suit the exercise and goal; a range that is practical for a lateral raise may not be the best choice for a strength-focused squat.
Double progression is not proof that every added repetition represents an adaptation. A looser technique, shorter motion, longer rest, or different equipment can inflate the number. Keep the relevant conditions reasonably consistent and assess more than one exposure when performance is noisy. If the jump between available weights is large, microloading or a wider repetition range may make the transition manageable.
The method can also stall. That does not automatically mean the program has failed: fatigue, an ambitious rep target, limited recovery, or a load increment that is too large may be responsible. Depending on the goal, a smaller increment, repeated exposure, altered volume, or another progression model can be appropriate. Double progression is a practical tool, not a physiological law.