What does research say about adding reps versus adding load?
The 2022 PeerJ study used the same lower-body exercises in both groups. One group added load with the rep range fixed, the other added reps with the load fixed. Muscle size grew by about 6.7-12.9% across most lower-body muscles and regions, and the two approaches gave similar results. Load progression had a small edge for dynamic strength that the authors called of questionable practical significance.
The study lasted 8 weeks and covered the lower body, so it does not tell us what happens over 12 weeks or in other muscles.
What is the progression order?
In double progression you work in this order:
- Choose a rep range, such as 6 to 10, and a weight you can lift with good form.
- Add reps each session until you reach the top of the range on every set.
- Then add a little load and return to the bottom of the range.
- Add a set only when load and reps both stop moving.
The ACSM position stand from 2009 suggests a 2-10% load increase once you can do one or two reps beyond your target, so keep each jump small.
When should you change an exercise mid-block?
Change it if you stall for several sessions despite steady progression, if it causes pain, or if the equipment is not available. Frequent swaps make progress harder to track, because you lose the numbers you are trying to beat.
What does a sample ladder look like?
This is an example, not a prescription. Adjust it to your level.
| Week | Load | Target reps | Sets |
|---|---|---|---|
| 1-2 | Moderate | 8-10 | 3 |
| 3-4 | +2.5 kg | 8-10 | 3 |
| 5-6 | +2.5-5 kg | 6-8 | 3 |
| 7 | Same | 8-10 | 4 |
| 8 | +2.5 kg | 6-8 | 4 |
How do you track the ladder?
Log every set with weight, reps and notes. Your per-exercise history shows when you have earned a weight jump or reached the top of the rep range.
Roarer helps you follow a program, shows your last performance while you log sets, and charts per-exercise progress so you can see each step.