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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Nick
Nick
January 26, 2021 19:44

The rest periods for compound exercises are around 3 minutes whereas isolation exercises only need 90seconds.

How long should I rest for horizontal and vertical pulls such as seated rows/ pull ups?

Josh Winspear
Josh Winspear
January 18, 2021 07:04

Hi Andy

Thank you for writing this it’s really helpful and on point. I was an experienced lifter, training for 5 years, but last year I was diagnosed with bone cancer and lost a lot of my strength/mass so should I go back to novice progression? I am really wanting to get back to weightlifting now I am recovered.

Also for linear progression is it ok to increase in increments of 1kg a session to keep the progression going longer or is that to little stimulus since the example has increments of 2.5kg?

Thank you again

josh Winspear
josh Winspear
January 18, 2021 09:16
Reply to  Andy Morgan

Thank you you for the reply Andy much appreciated! I think I understand linear load increases now so should I start at 2.5kg increments then when i can’t increase session to session use the micro plates I have to keep it going?

Thank you Andy that’s really encouraging 💪 I’m so looking forward to starting training again never taking it for granted again

josh Winspear
josh Winspear
January 20, 2021 07:51
Reply to  Andy Morgan

Thank you Andy that’s really cleared it up.

I’ve bought both the books and coupled with this website they’re the best weightlifting resource by far out there. Absolutely incredible job with both the content and how it’s explained. Cannot fault either

Kevin
Kevin
December 19, 2020 14:08

For double progression, when do we take deloads? Every 4th week?

Magnus
Magnus
November 7, 2020 19:38

Hey, Andy! Thanks for writing the article. Great information!

One question:
On the intermediate linear periodization, with wave loading (8,7,6,deload,8,7…etc)
what will be the best way to use RIR.. Would you recommend a decrease in RIR from week to week (8 reps – 2-4RIR, 7 reps – 3-1RIR, 6 reps – 2-0RIR) as the weights gets heavier OR keep the Reps in reserve same through the whole cycle (8 reps – 3-1RIR, 7 reps – 3-1RIR, 6 reps – 3-1RIR)

Just bought the book, looking forward to reading it!

Rick
Rick
October 17, 2020 02:03

hey andy,
if i do one strength day for upper and one volume day for upper, do i only use the progress model on the strength day or on both of those days?

Wei Tao
Wei Tao
August 3, 2020 21:28

Hi Andy, women are generally smaller than men and they usually can’t gain as much as muscle as men do. So, should women progress with 2.5 kg increments on compound exercises or use microplates?

Wei Tao
Wei Tao
August 4, 2020 14:24
Reply to  Andy Morgan

Ok , what if I don’t have microplates available?

Johnson Lee
Johnson Lee
July 15, 2020 09:50

Hi Andy,

In the book you mentioned that when increasing the weight of a compound exercise, we should use the next smallest increment. On a barbell exercise, the smallest increment is 2.5 kg whereas on a dumbbell exercise, its 4 kg.

Does this mean that barbell exercises are better than dumbbell exercises in terms of progression?

Muhamed
Muhamed
June 30, 2020 20:55

Hi Andy,

I had a quick question about linear progression as I couldn’t find the answer in the second edition of the book.

All progression schemes above have you hit the target reps and weight before you add more reps or weight.

But the linear progression doesn’t specify what to do if you can’t hit those reps.

The example above given for e.g.
Week 1 – 100 kg – 8 8 8
Week 2 – 105 kg – 7 7 7
Week 3 – 110 kg – 6 6 6

If I achieve all reps in week one and come week two, I can only get 7 6 6, do I continue the following week with same weight till I hit 7 7 7 then move to week four which is a deload?

Regards,

Oskar Jazdowski
Oskar Jazdowski
June 22, 2020 19:56

Thank you so much for your this. I’ve been training intelligently for 20 years. I’m 40 years old. Been referencing this and the pyramids as my goto. I‘ve been grinding away with double progression on most lifts inc compounds trying to get reps up but months past at not moving. Calories, sleep, etc at good. Have i reached my limit? 🙁

Oskar Jazdowski
Oskar Jazdowski
June 24, 2020 01:48
Reply to  Andy Morgan

Legend!

Lars
Lars
April 30, 2020 05:25

Does time in between sets matter?

George H
George H
March 9, 2020 19:11

Hi Andy,

Loved the article!

Regarding deloads during a controlled bulk – should I reduce my daily calories/macros to maintenance levels during this week, or is it fine to keep them as they are? Would your advice differ for novices and/or intermediates? Also, I presume I would keep them as they are during a cutting period?

Cheers,
George

George H
George H
March 10, 2020 16:24
Reply to  Andy Morgan

Great stuff, cheers Andy!

Ali
Ali
March 6, 2020 15:46

For the linear periodaization:
It’s menioned that:
*For the 3-5, 4-6, 5-7, and 6-8 rep ranges, drop the rep target by 1 rep each week with only a 5-10 lb (2.5-5 kg) increase in load week to week.
*For the higher rep ranges of 8-12, reduce the rep target by 2 rather than 1 each week

* what about 12+ reps or say 12-30 reps, should I also reduce the rep target by 2 reps each week or is the rep reduction even more than that?

Asking cause I’m a novice and implementing the linear periodazation progression on isolation movments I do in those higher rep ranges 12+ but not sure how many reps to reduce.

Ali
Ali
March 8, 2020 06:56
Reply to  Andy Morgan

Thank you for the reply Andy. I really respect you and appreciate all the time you spend responding to the replys and making the informative articles.

Magnus N. Zankel
Magnus N. Zankel
March 3, 2020 21:51

Hey, great work.
Would you suggest deloading every 4th week rather than autoregulating deloads?
For me, I’m quite sure I don’t need to deload every 4th week (I’m intermediate).
It also seems inefficient to spend 1/4 of the time deloading.
TIA

Nayan
Nayan
February 25, 2020 11:16

Love your work and perspective, Andy! Question, if the goal is muscle size/hypertrophy, why are squats, bench, deadlifts trained in the 4-6 or 6 to 8 rep range?

David Tempest
David Tempest
February 21, 2020 12:33

Hi Andy,

I’m an intermediate lifter in that I can’t add weight workout to workout. I am not able to do the suggested intermediate powerlifting routine as I can’ t workout 4 days a week. Can I take the same exercises and do 5 sets of 5, using the progression you suggest for beginners (adding reps until I can complete 5 sets of 5) Alternatively, can I do the progressive wave loading, doing 4 or even 5 sets instead of just 3?

Thank you

David Tempest
David Tempest
February 22, 2020 08:55
Reply to  Andy Morgan

is wave loading periodization any more effective than more traditional (or older) cycling methods – for example, dropping the weight by 10 to 20% and building back up to a new PR over several weeks?

Thank you

Pat
Pat
February 18, 2020 22:12

Hi Andy,

Could you apply the intermediate progression suggestions for the novice program rather than adding weight each week? Say if an exercise has 5 reps, could I tailor that by aiming to get 6 or 7 reps? Or increase weight but instead of trying to grind for the target rep?

Pat
Pat
February 20, 2020 03:18
Reply to  Andy Morgan

Answers my question perfectly!
Thanks a lot Andy, I’ll look to apply that once the weight increase weekly begins to stall

James
James
February 9, 2020 09:52

Hey Andy,

I’ve been running an upper/lower routine using double progression (for everything) for a while now, yet I continue to frequently stall. I wonder if I need to look into more advanced techniques. Where can I find those?

On the other hand, I rarely deload. I’m going to get better about it, shooting for a 50% volume reduction every 6 weeks. Could this more likely be my problem?

Finally, I’ve been running the same high-volume routine for over a year. This is a long time, but I’ve made stellar gains on this program and I don’t want to sacrifice them by jumping on another routine with less volume and different lifts. What do you think?

Daniel
Daniel
January 3, 2020 07:36

Hi Andy. I am a new too your platform and have been reading a lot of the articals on your web page. I have a question regards to the linear periodization method and how best to apply it. In the bench press example given it said to move from 3×8 to 3×7 in week 2. Is that assuming that BP is being done once a week? If being done twice a week would it be the second workout that moves to 3×7 or still the second week?

Thanks
Daniel

Joel Saarelma
Joel Saarelma
January 23, 2020 03:58
Reply to  Andy Morgan

I just want to point out how amazing it is how diligently you reply to the questions here. You’re being a huge help to a bunch of people, hope you don’t do too much free work or burn yourself out, but I feel you’ve got this thing figured. I’m currently doing my best to find the answers you’ve already written out in detail. Keep it up!

Keeb
Keeb
November 7, 2019 11:28

Hey Andy,

Is it possible I use another form of progression instead of wave loading? I find it too confusing and slow, and feel that it wont take advantage of my good days and might overshoot my bad days (bc ill be too concerned with RPE and trying to get the perfect rep range)

Is it possible for me to progress week to week with this workout but with novice progression rules?

Or is wave loading the best option?

Thanks

Michael
Michael
November 3, 2019 02:21

Hi Andy I’m on my 3rd week and should deload next week. I train thuesday wendsday and Friday Saturday. I have become sick and have therefore not trained since wendsday. If I take days of from the gym until next Tuesday could that be seen as my deload week and I can start a new cycle on Tuesday?

Michael
Michael
November 4, 2019 03:40
Reply to  Andy Morgan

Thx. Im curently bulking should i reduce calorie intake while sick and during deload week?

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