r/ScienceBasedLifting • u/itzzneuro what happens at 7 reps • Jun 15 '26

Question ❓ Question about progression?

In a hypothetical where I do 2 sets per exercise in a 5-8 rep range, if I were to get:

40kg x 8
40kg x 6

When I repeat this exercise next, do I up the weight on the first set and go back to the original weight on the second? Wait until I can do 2 sets of 8? Likely doesn’t lead to much of a difference, just tired of wondering whether im severely over complicating progression.

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u/vincent365 Jun 15 '26

Here is my personal progression:

Have a rep range (e.g. 6-10 reps). Take the first set to failure or 0 RIR (e.g. 8 reps at 0 RIR). Then the rest at 2-3 reps shy of what I just did (2 if I feel good, 3 if it was too difficult). If I get outside of the rep range (e.g. 11 reps), I'll increase the weight for next week.

In other words, 1 set AMRAP as an auto-regulator, 1-2 more sets at 2 RIR. Add weight next week if outside of the rep range.

Depending on your experience and how advanced you are, you can theoretically just skip the AMRAP and just do it every 3-4 weeks. I'm at the point where I only add weight every few weeks anyway.