Principles of training progression

Principles give your training structure: weight, repetitions and training volume should not change at random. Here is a thought experiment on how to use a training volume of 24 repetitions to increase the weight first, then gradually extend your sets with that same weight.

Why do principles matter for progression?

If you remember the older articles on fitness.ee, you may recognize an idea from the article “Twenty-four.” It revolved around TM, an abbreviation for total training volume. If you set the training volume for one exercise at 24 repetitions, you can build several set and rep schemes around it.

A simple example: those same 24 repetitions could be 2 x 12, 3 x 8, 4 x 6, 6 x 4 or 8 x 3. On paper, the training volume is the same, but the workout feels completely different. A long set means pushing through discomfort; a short set allows you to lift a heavier weight.

Bodybuilders often progress by keeping the weight the same for a while and trying to extend their sets. Powerlifters more often take the opposite approach: moving from longer sets to shorter ones while increasing the weight. Things get interesting when you combine these two ideas.

Principles of the 24-rep scheme

So what actually happens if you start with longer sets, move toward shorter, heavier sets, and then start building the sets back up with that same peak weight? That is the core of this scheme.

Let’s take the squat as an example. The progression is based on a training volume of 24, or TM = 24.

First week – 2 x 12 – 100 kg
If you wish, you can fit in 2 x 11, 2 x 10 and 3 x 9 over 2 – 3 weeks here.
Second week – 3 x 8 – 110 kg
Third week – 4 x 6 – 115 kg
Fourth week – 5 x 5 – 120 kg
Fifth week – 6 x 4 – 125 kg
Sixth week – 8 x 3 – 130 kg
Seventh week – 130 kg – 6 x 4
Eighth week – 130 kg – 5 x 5
Ninth week – 130 kg – 4 x 6
Tenth week – 130 kg – 3 x 8
Eleventh week – 130 kg – 2 x 10
Twelfth week – 130 kg – 2 x 12

Interesting, isn’t it? The idea is that 130 kg is no longer simply a heavy weight you use for triples. In the second phase, you try to perform progressively more repetitions with that weight. If you could manage 8 x 3 at the start, you are aiming for 2 x 12 by the end. That is a whole different level.

But there is one important condition: your starting weights must be manageable. If you choose 100 kg, 110 kg or 120 kg based on your ego rather than your actual ability, the scheme will fall apart before you reach the end. Progression does not mean pushing at any cost. It means following a plan your body can keep up with.

How do these principles work when you train 2 times a week?

When it comes to squats and leg training, I support the idea of giving your legs a training stimulus 2 times a week. Few people see very good leg growth from training only 1 time a week. For most, training the lower body 2 times a week provides more opportunities to practice technique and distribute the training load.

That does not mean you should push progression at the same pace on both leg days. If you squat 100 kg for 4 x 6 on Monday and move to 5 x 5 with the same weight as early as Thursday, that pace may become too fast over the longer term. You might get through a few workouts, but the question is: how long can you keep it up?

There are several ways to structure your second leg day.

Choose a different exercise to progress in, such as the front squat or hack squat. You could squat for 6 x 4 on Monday and front squat for 6 x 4 on Thursday, with other exercises on both days.
Give your second leg day a powerlifting focus and make it a speed squat day. The weight does not need to be maximal; what matters is movement speed and clean technique.
Choose a compound exercise for the second day, such as the box squat, front squat or hack squat, but progress using longer sets: 15 – 30 repetitions per set.
Have only one leg day a week and progress in your chosen compound leg exercise 1 time a week. If your starting weights are sensible, this can also take you a long way.
Use the same exercise and the same set and rep scheme on both days, but wait until the following week to move to the next scheme.

The fifth option makes particular sense if you want to give your body time to adapt. For example, squat 100 kg for 4 x 6 on Monday and repeat 100 kg for 4 x 6 on Thursday. Only on Monday of the following week do you move to 100 kg for 5 x 5, then repeat 100 kg for 5 x 5 on Thursday.

The hack squat is a good example of how the high-rep version might work. You start with 60 kg and do three sets: 15 x, 20 x and 25 x. Each workout, you add just 2.5 kg. The rep scheme stays the same, while the weight gradually increases.

Practical principles before you start

Honestly, the weakest point of this scheme is weight selection. In the first phase, as you move from longer sets to shorter ones and increase the weight, you need to think carefully about how much you add. Otherwise, you will reach a peak weight that you can manage for 8 x 3, but that makes 2 x 12 unrealistic later on.

Leave something in reserve. If you are already gritting your teeth to get through 4 x 6 – 115 kg in the third week, the 130 kg phase may not be realistic. It is better to start lighter and complete the scheme properly than to have two impressive weeks and then abandon the plan halfway through.

Another practical consideration is recovery. If your squats are heavy, the rest of your leg workout does not need to be a competition in its own right. Accessory exercises can support your training without leaving you wrecked. Consider whether you need much more volume after the main exercise or whether a few well-chosen exercises will be enough.

Third: write everything down. This scheme runs on numbers. If you do not know how 5 x 5 – 120 kg felt last week, it is hard to decide whether 6 x 4 – 125 kg is the right next step or too big a jump.

FAQ

Is a total training volume of 24 reps only suitable for squats?

No. The squat is simply a clear example. You can try the same approach with other compound exercises, provided you maintain good technique and increase the weight sensibly.

Should a beginner use this scheme?

If you are a complete beginner, it is usually easier to start with a more conventional program. This scheme is better suited to someone who knows their exercises, can select appropriate weights and keeps a training log.