Simbiosis Training
Progression · Science library
Double progression without losing technique
First you lock in the reps at the same load; then you add weight and drop back to the bottom of the range.
What the evidence says
- Example: build from 3×8 to 3×12 before adding load.
- The last rep should keep a comparable range of motion.
- Don't raise weight and sets at the same time.
How to apply it today
When you hit the top end of the range at RIR 1-2 for two sessions, add the smallest increment available.