Linear progression
Adding the same small amount of weight every workout or every week, for as long as it works. It works best for beginners.
Linear progression is the simplest scheme: hit all your sets and reps, and next time add 2.5 kg on presses and 5 kg on squats and deadlifts. That's how the 5×5 program works: three workouts a week and weight that goes up every time.
It works while you're a beginner and your muscles and nervous system adapt quickly. Sooner or later the reps stop coming — first on the bench, then on the squat. That's not failure, it's the end of a phase: next comes double progression or weekly cycles where the weight rises less often.
How long beginner gains last and what they depend on is in the beginner gains guide.
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In the diary I work out all of these numbers myself — you just log the set.
Prefer Telegram? Open the bot — same diary.
Other terms
- e1RM (estimated one-rep max)
- RPE (rating of perceived exertion)
- RIR (reps in reserve)
- Tonnage
- Double progression
- Superset
- Drop set
- Warm-up set
- Working set
- Plateau
- Deload
- Hypertrophy
- PR (personal record)
- 1RM (one-rep max)
- AMRAP (as many reps as possible)
- Training to failure
- Training volume
- Training frequency
- Training max
- Compound exercise