How to Structure Progressive Overload

If there’s one principle that underpins every successful strength and hypertrophy program, it’s progressive overload. Put simply, your body adapts to stress. To get stronger, bigger, or more resilient, you have to challenge it with more work over time.

That can mean:

• Adding weight (intensity).

• Doing more reps or sets (volume).

• Reducing rest periods (density).

The mechanism is straightforward: repeated mechanical tension on the muscles triggers cellular pathways (like mTOR) that signal growth and adaptation. Without progressive overload, those signals stop firing as strongly — and progress stalls (Schoenfeld, 2010; Morton et al., 2019).

The question isn’t whether to use progressive overload. It’s how to structure it. Let’s look at the three classic models — and then introduce a new variant of double progression I’ve been using that I call Locked-Set / Full-Range Double Progression.

Linear (or Single) Progression

When you first start lifting, the fastest path forward is the simplest: add weight every session while keeping reps and sets fixed. That’s linear progression — also known as single progression.

Example (3×6 squat):

Week	Set 1	Set 2	Set 3
1	185×6	185×6	185×6
2	195×6	195×6	195×6
3	205×6	205×6	205×6

Pros:

• Fast results for beginners.

• Simple to follow.

Cons:

• Stalls hard once newbie gains fade (usually 6–12 months).

• Leads to missed reps, poor form, or burnout if pushed too long.

Reference: Rippetoe, M. Starting Strength (2005).

Double Progression

Once linear progression stalls, most lifters graduate to double progression. Here you pick a rep range (let's say 4–6). You increase reps across sets until you hit the top of the range on at least one set. Then you bump the weight and repeat.

Example (bench press, 3×4–6):

Week	Set 1	Set 2	Set 3
1	225×4	225×4	225×5
2	225×6 (target)	235×5 (increase)	235×4
3	235×5	235×5	235×4
4	235×6 (target)	245×3 (miss)	245×3 (miss)

Pros:

• Sustainable beyond the beginner stage.

• Lets you progress with both volume (reps) and intensity (weight).

• Flexible: works for strength and hypertrophy.

Cons:

• Easy to jump weight too soon.

• Different sets progress at different speeds, which can feel messy.

Reference: Matthews, M. Double Progression Guide (2021).

Triple Progression

Triple progression adds another lever: sets. Instead of just increasing reps and weight, you also add sets. For example, you might work from 3×6 to 5×6 before increasing the load. (Note: this model is less commonly encountered, especially among lay lifter.)

Example (press, starting at 3×6):

Week	Set 1	Set 2	Set 3
1	135×6	135×6	135×6
2	135×7	135×6	135×6
3	135×7	135×7	135×6
4	135×7	135×7	135×7 → Add 4th set next week

Pros:

• Extremely methodical and safe.

• Builds tremendous volume capacity and technical consistency.

Cons:

• Progress is very slow.

• Harder to track and stick with mentally.

Reference: StrongFirst Training Logs (n.d.).

A Different Way to Apply Double Progression: Locked-Set / Full-Range Double Progression

Here’s the system I’ve been using — and as far as I know, I invented it. If someone else has described it, I’d genuinely love to know. I call it Locked-Set / Full-Range Double Progression.

The method:

1. Fix your number of sets (e.g., 3).

2. Fix your rep range (e.g., 6–12).

3. Progress reps evenly across all sets until you max out the range.

4. Only then add weight — and reset to the bottom of the rep range.

Example (squat, 3×6–12):

Week	Set 1	Set 2	Set 3
1	185×6	185×6	185×6
2	185×7	185×7	185×7
3	185×8	185×8	185×8
…	…	…	…
7	185×12	185×12	185×12 → Increase weight, reset to 3×6

Why I Use It

I’m not chasing rapid jumps. My focus is very long-term strength, hypertrophy, and body recomposition while keeping my weight stable (including eating at my maintenance calorie level).

This method forces me to own the weight completely before I move up. And when I do increase the load, dropping back to the bottom of the range acts like a built-in deload — a planned reduction in weight or volume that allows your body to recover and consolidate gains (Grgic & Schoenfeld, 2019).

Pros:

• Crystal-clear rules, no guesswork.

• Builds patience and consistency.

• Perfect for lifters prioritizing long-term gains without bulking up.

• Great fit if you dislike constant near-failure training.

Cons:

• Slower than standard double progression.

• Can feel rigid: one bad day may stall progress.

• May under-challenge advanced lifters who thrive on more aggressive jumps.

  
  

The Upshot

• Beginners should milk linear progression as long as they can.

• Intermediates thrive on double progression.

• Advanced lifters often need triple progression or periodized programming.

Locked-Set / Full-Range Double Progression sits somewhere in the middle. It’s stricter than double, simpler than triple, and designed for the lifter who values consistency and mastery over speed.

References

• Rippetoe, M. (2005). Starting Strength. Wichita Falls Athletic Club.

• Matthews, M. (2021). Double Progression Guide: How to Use Double Progression to Gain Muscle and Strength. Legion Athletics.

• StrongFirst. (n.d.). Triple Progression System.

• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.

• Morton, R. W., et al. (2019). Muscle hypertrophy is regulated by progressive resistance exercise intensity and volume. Sports Medicine, 49(7), 1089–1106.

• Grgic, J., & Schoenfeld, B. J. (2019). Are deload weeks necessary? Strength & Conditioning Journal, 41(3), 94–100.