starting strength gym
Results 1 to 8 of 8

Thread: Double progression more appropriate for upper body lifts?

  1. #1
    Join Date
    May 2024
    Posts
    42

    Default Double progression more appropriate for upper body lifts?

    • starting strength seminar august 2024
    • starting strength seminar october 2024
    • starting strength seminar december 2024
    It is suggested to use micro plates for the upper body lifts during the NLP, because of the slower rate of progress.

    This involves weighing the plates at your gym and marking them, which is an extremely tedious endeavour. One would have to take scales with them to the gym, weigh plates without looking like a weirdo, and then proceed to mark them without getting caught.

    My question is, wouldn't it be more appropriate to use double progression on these lifts?

    You will use a rep range that is wide enough so that, once you reach the upper end of the range for a particular weight, you are able to increase by 5lb.

    For example, on the bench press you might do 3x5-8 reps. Let's say you are at 70kg and you are no longer able to increase 5lb each workout. The sessions might go like this:

    5,5,5
    7,6,5
    8,8,6
    8,8,8

    Once you reach these numbers you increase to 72.5kg.

    It might look like slower progress, but you are progressing at the maximum possible rate because you are doing the reps to failure each time.

    In other words, when you start 72.5kg you might actually start off with 8,6,5 for example and then only take 1-2 workouts to reach 8,8,8, before increasing by another 2.5kg.

    Isn't this more convenient than weighing plates in order to use micro plates at the gym?

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    54,186

    Default

    Yeah, that's fine, just do it like that, because convenience is very important.

  3. #3
    Join Date
    Apr 2021
    Posts
    57

    Default

    Have you tried just, you know, benching and pressing three sets of five to see what happens?

  4. #4
    Join Date
    Sep 2015
    Location
    Northern USA
    Posts
    37

    Default

    Please stop feeding this sea lion

  5. #5
    Join Date
    Aug 2012
    Location
    New York
    Posts
    2,037

    Default

    My gym has some plates that look a little different from the others and I try to keep them in the same places. I don't have them marked, but I know the two with surface rust are a pair and the two matte black ones are a pair (separate from the shiny black ones). Maybe you can make some similar observations, but I understand that your gym might have homogenous sets of plates that basically look identical.

  6. #6
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    54,186

    Default

    Quote Originally Posted by Ramus View Post
    Please stop feeding this sea lion
    Yeah, I only approved it for entertainment reasons.

  7. #7
    Join Date
    May 2018
    Posts
    257

    Default

    You can also try the Bilbo routine and increase your bench press by 25 kg each month. Why limit yourself so much? Lol.

  8. #8
    Join Date
    Apr 2023
    Posts
    561

    Default

    starting strength coach development program
    Quote Originally Posted by Ramus View Post
    Please stop feeding this sea lion
    He's pretty fun, come on. There's a certain amount of intellectual hygiene to be gained from entertaining even very stupid objections to one's ideas.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •