Today, I’m going to show you how to build muscle faster using the double progression method.
Hopefully, I don’t have to tell you WHY building muscle is important, but here are 4 big reasons:
- It looks good (think superhero physique)
- Bigger muscles generate more force (making you stronger)
- Increased healthspan (live longer better)
- Unshakeable confidence (look good, feel good, play good)
Yet many men struggle to build muscle simply because they aren’t using the correct weight for each exercise.
“The greatest feeling you can get in a gym, or the most satisfying feeling you can get in the gym is… the pump.” – Arnold.
Building muscle is not rocket science.
But many men overcomplicate it.
And the number 1 place they get stuck – choosing the right weight.
If the weight is too low, you won’t build muscle.
And if the weight is too high, you won’t build muscle.
Fortunately, there’s an easy fix.
And it’s called the double progression method.
If you’re looking to level up your physique, then this is for you.
Here’s how to do it, step by step:
Step 1: Choose a rep range
Building muscle requires mechanical tension and metabolic stress.
If you don’t know what those two words mean, don’t worry.
I’ve done the work for you.
Simply choose one of the following rep ranges:
- 8-10 reps
- 10-12 reps
- 12-15 reps
They all work.
Just choose one to get started.
Step 2: Perform 3 sets
Let’s say you chose the 10-12 rep range.
That means you’ll do 3 sets of 10-12 reps.
Normally, you have to worry about “what weight should I use?”
But I’m going to make it easy for you.
Your goal is simple – hit the top of the rep range each time.
In this example, that means you are aiming to get 12 reps each set.
Step 3: Adjust the weight
This is where the double progression method works its magic.
It becomes a game where you compete against yourself each week:
- If you hit the top of the rep range for all 3 sets – you MUST increase weight next time by 5-10 lbs.
- If you don’t hit the top of the rep range for all 3 sets – keep the weight the same and fight for improvement.
Here’s an example of what this may look like over 3 weeks:
Step 4: Repeat
Repeat this each week until you are no longer able to increase the weight.
When that happens:
- Choose a new rep range OR
- Choose a new exercise
Then start the progression over.
Simple? Yes.
Deadly effective? You bet.
Conclusion
Building muscle is hard work.
Simply put – if it doesn’t suck, the muscle won’t grow.
And that’s why many of you struggle to put on muscle.
You stop your set at 12 reps even though you could have done it 10 more times.
That simply won’t cut it.
You have to push to the point where you only have 1-2 reps left in the tank.
That’s where growth happens.
And that’s why I like the double progression method – it forces you to find the suck.
⚡️ Worth your time
This podcast I did with Mickey Brueckner. We talk about health, fitness, vitality and what it takes to win in both business and life as a dad. Click below to listen:
🤔 A quote to ponder
What would you spend your time working on if you could succeed but no one would ever know that you did it?