The Right Way to Use Double Progression (Most Get This Wrong) @AlexanderBromley

Summary

In this video, Faz critiques Alex Brmley’s take on progressive overload for bodybuilding, focusing on the method of double progression. Faz argues that lifters don’t need to increase weight immediately after hitting the top of a rep range, emphasizing the importance of patience and set quality in progression. He suggests that steady, incremental improvements over time are more effective for natural lifters, with a focus on mastering technique before adding weight. Faz also challenges the need for complex periodization models in bodybuilding, advocating for a more consistent and sustainable approach to muscle growth.

Takeaways

• 😀 Double progression in bodybuilding focuses on improving weight, repetitions, and set quality over time, not just adding weight each session.
• 😀 Patience is key in bodybuilding progression—gradual improvements, especially in set quality, lead to sustainable gains.
• 😀 Set quality is just as important as weight and reps—controlled, focused reps lead to better hypertrophy outcomes.
• 😀 Adding weight every session isn't necessary—wait until you're fully ready, even if that means staying at the same weight for multiple sessions.
• 😀 Periodization models, while useful for powerlifting, are not essential for bodybuilding. Simpler, consistent progress works better.
• 😀 For intermediate and advanced lifters, progression can be slow—adding small increments like 2.5 kg (5 lbs) every 2 months is realistic.
• 😀 Misunderstanding double progression can lead to frustration—rushing to add weight before the body is ready can lead to plateaus and poor form.
• 😀 Bodybuilding isn't just about increasing weight—it's about maintaining effort and quality throughout the entire workout.
• 😀 Quality of the set is a crucial progression factor. You need to clean up your form and increase effort before moving up in weight.
• 😀 The analogy of mountain climbing illustrates progression: solidify your current position (set quality) before moving higher (adding weight).

Q & A

What is the main argument Faz is making about double progression?

Faz argues that double progression, often misunderstood, should not be approached by immediately adding weight as soon as the top of the rep range is hit. Instead, lifters should focus on improving the quality of their sets (such as better form, control, and smoothness) before increasing the weight.

What does Faz mean by 'set quality' and why is it important for progressive overload?

Set quality refers to how controlled and smooth the movement is during a set, with good form and effort. Faz emphasizes that improving set quality is a crucial factor in double progression. It ensures that a lifter is ready for the next increment in weight, avoiding plateaus or poor form.

How does Faz view the idea of adding weight every session for advanced lifters?

Faz rejects the notion that advanced lifters must add weight every session. He explains that natural lifters can experience slower progress, and progression might come in subtle ways, such as improved set quality or control. He advises patience, rather than forcing a constant increase in weight.

What does Faz believe about the use of periodization for bodybuilding?

Faz critiques the overuse of periodization for bodybuilding, suggesting it adds unnecessary complexity. He believes that for bodybuilding, simpler models like double progression, when applied correctly, yield better results. He stresses that bodybuilding should focus on consistent effort and recovery rather than complicated periodization models.

How does Faz explain the misconception that progressive overload requires constant weight increases?

Faz explains that this misconception arises when lifters increase weight too quickly, which leads to a drop in set quality. This can cause frustration and stalls in progress. Instead, he advocates for a more patient approach, where lifters improve their form and control before progressing in weight.

What role does patience play in the process of double progression according to Faz?

Patience is key in double progression. Faz encourages lifters to not rush into adding weight as soon as they hit the top of a rep range. Instead, they should spend a few sessions focusing on improving the quality of the set until they feel confident and ready for a weight increase.

Why does Faz advise against jumping straight to periodization models when encountering plateaus?

Faz believes that periodization is not the solution to plateaus, especially for bodybuilding. He feels that lifters should first focus on applying double progression correctly with patience. The issue often lies in a premature increase in weight, not a flaw in the progression model itself.

What does Faz mean when he says 'there are no main lifts in bodybuilding'?

Faz argues that bodybuilding is not about prioritizing a few 'main lifts.' Every exercise, from the start to the end of a workout, is important for muscle growth. Therefore, lifters should moderate their volume to maintain focus and effort throughout the entire session.

How does Faz suggest managing workout volume to avoid fatigue in bodybuilding?

Faz recommends moderating the overall workout volume so that a lifter has enough energy to give full effort to every exercise, especially toward the end of a session. He points out that overloading volume for larger muscle groups can leave little energy for smaller muscle groups like arms.

How does Faz define 'progressive overload' in bodybuilding?

For bodybuilding, Faz defines progressive overload not only in terms of increasing weight or reps but also in the quality of the set. This includes smoothness, control, and effort. Progression happens over time and can be subtle, with increases in effort or quality, even if the weight stays the same.