GymfileDouble progression is the simplest way to apply progressive overload without guessing. Pick a rep range and a set count, then earn your way up before adding weight. #ProgressiveOverload #StrengthTraining
Step 1: Choose a rep range for the lift (example: 8_12) and a set count (example: 3 sets). Keep those consistent. #Hypertrophy Step 2: Keep the same weight and try to add reps over time while staying inside the range on every set. #GymTips Step 3: When you hit the TOP of the range on ALL sets with clean form (example: 12_12_12), increase the load by a small jump (about 2point5_5 percent or the smallest plates). #Training
Step 4: After the increase, reps drop back near the bottom (example: 9_8_8). Then you build them back up again, same rules. #MuscleBuilding Practical tip: track reps per set, not just total reps. The trigger is top reps across every set, not one great set. Best use: most hypertrophy lifts in the 6_15 rep zone, especially machines and dumbbells where small jumps are easy to manage. #Workout