The double progression method is a strength training approach where you first increase the number of repetitions within a set rep range, and then, once you can consistently hit the upper end of that range, you increase the weight.
Here's a more detailed breakdown:
Choose a rep range:
Select a rep range, such as 6, and choose a weight that allows you to complete the rep range comfortably.

Focus on reps:
Initially, focus on increasing the number of repetitions you can perform with that weight, aiming to reach the upper end of your chosen rep range.

Increase weight:
Once you can consistently hit the upper end of your rep range, increase the weight and start the process again, focusing on reaching the upper end of the rep range with the heavier weight.

Example:
If you start with 6 reps, and you can consistently do 6 reps, increase the weight and try to hit the 6 rep mark again.
Continue the cycle:
Keep increasing the weight and repetitions until you reach a point where you can no longer consistently hit the upper end of your rep range.

Benefits of Double Progression:

Gradual Progression:
This method allows for a gradual and sustainable increase in strength and muscle growth.

Reduced Risk of Injury:
By focusing on reps first, you can ensure proper form and technique before adding weight, which can help reduce the risk of injury.