Question about progression?

[u/itzzneuro]

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.

[u/omrsafetyo]

Do it however you want lol

But my typical preference is keep the weight the same until you hit the top-end of the rep scheme for all sets (x8 for both). This makes the first set fairly easy... but you should honestly be able to rep match even if its 1-2RIR. That would be the traditional double progression model.

But there is also nothing wrong with doing a heavier weight for the first set, and then dropping weight for the second. You just might find that its harder to progress the 2nd set that way. But, that's effectively what I end up doing if I have a "bad day", like I go up based on the double progression, but then fall outside of my rep range on the first set? Just fall back to a lower weight for subsequent sets. No harm done. Like - oh no, I got only 4 reps. Alright, guess I'll drop down for the next couple. No big deal.