01
Own the range
Keep the same load while adding one or more clean reps across the sets.
Progressive overload
Add reps first. Add weight second.
Double progression gives every set a clear target without forcing weight increases before your technique is ready.
Example rep range
3 × 8–12
Week 110, 9, 8Establish the load
Week 211, 10, 9Add clean reps
Week 312, 12, 11Nearly at the top
Week 412, 12, 12Range completed
02
Respect effort
Stay around 1–3 RIR. A forced rep with changed technique does not count as progress.
03
Add a small load
Once every set reaches the top of the range, increase weight slightly and build again.
What to do after Week 4
Increase the load by the smallest practical jump. Your reps may fall back toward the bottom of the range—perhaps 9, 8, 8. Keep the same weight and work upward again. If the next load jump is large, first aim to perform the old load with slower control or an extra rep buffer.
Increase weight only when all are true
- Every working set reached the top of the range
- Rep speed and range stayed consistent
- You still had roughly 1–2 good reps available
- No new joint pain or compensation appeared