Double progressive overload

Add repetitions, then add weights

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DPO in the most important component to increase strength. We follow it in two periodisation phases, Linear periodisation and Undulating periodisation.

Linear Periodisation

In Linear priodisation, we break down the goal into small goals and further into more manageable goals. Linear periodisation is a phase of 5-10 sessions of same repetition and weights, followed by 5-10 sessions of increased weightload and decreased repetition, and so on.

Undulating Periodisation

On the other side, undulating periodisation is day oriented, where you choose days of higher repetitions and days of higher weight loads. In this periodisation phase, one high repetition session is followed by increased weight load and decreased repetition session, and followed again by same and repeat.

How it works?

For example, someone is able to do the bench press with 100 kgs for 8 repetitions, He or She ll set the higher repetition range vs lower repetition range.

In this case it can be 8-12. First approach ll be to take repetitions from 8 to 12 with same weight load. Once, the person is able to perform 12 repetitions with 100 kgs, He or She ll add 5% weight and decrease rep range to lower (8 repetitions) again and keep performing with the same weight load until the person reaches to the higher rep range (12 repetitions) again.

The again keep repeating it.

Doesn’t matter it takes a week, a month or six months, you’ll not add weights until you reach the higher rep range (set by your self).

Repetition ranges

Lower rep range vs higher rep range can be coupled like, 4-8 (low-high), 8-12, 12-16. Once the higher rep range ll be touched, person can add 5% weight and come back to lower rep range and then add repetitions.

This is called double (repetitions then weight) progressive overload.

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