Double Progression for Isolation Movements

Double Progression for Isolation Movements

(Example - 3 sets of 12-15 Reps)

This ^ is an excerpt from “THE MUSCLE AND STRENGTH PYRAMIDS”



The above chart is an example of what double progression may look like for some isolation movements. This linear progression is really helpful for me to follow on a lot of isolation movements that I consistently do week to week.



I always had a hard time programming the same isolation movements week after week because it felt like I would get stuck at a weight and never progress. That's the beauty of Double Progression, it allows you to track your progress and focus on total overall volume to see if you are progressing.



Some examples of isolation exercises that are great for this are bicep curls, DB lateral raises, and DB presses. With that in mind, this can be great for compound movements like the squat or deadlift as well. Any movement that forces a larger jump than you would otherwise prefer is a good candidate for double progression.