ETP 218 is all about progression models. The whole conversation starts from one non-negotiable idea: eventually there has to be real, tangible progression. Most of the "models" people get excited about are really just different ways to make the process less mundane than running linear or double progression forever. And to be clear, LP and DP are still the GOAT. They're proven, time-tested, and they work. We break down what they actually are and why they've earned that status.

The catch with all of these models is that they live and die by consistent form. Heavier weights or more reps with execution falling apart isn't progress. A big reason we like employing these models in the first place is that they tend to produce more consistent output and execution than LP/DP, where the only thing you're chasing is weight and reps. That consistency is a lot of why they're effective.

From there we walk through the models we actually use and where each one fits.

Covered in this episode:

• Why LP and DP are the proven foundation, and why everything else is built on top of them
• Wave loading, including the 4/3/2 strength model and the 4-3-2-1-0 weekly RIR approach Bryan often runs, where the goal is to beat the same week in sequence so progression plays out over a five to six week window
• Bryan’s current favorite: 2-week microcycles, alternating an intensity week (2 x 5-8 to 0-1 RIR) with a volume week (4-5 x 5-6 at 85-90% of the prior week's load)
• Rep goal progression, basically a more fun spin on double progression, hitting a total rep target across your sets before adding load
• Reverse pyramid and top set plus back-off work, where progression is driven mostly by the top set and the back-offs chase stimulus
• Volume progression, the original RP model, where workload climbs week to week before load goes up across the meso
• Density progression, doing the same work in less time, plus Aaron playing devil's advocate on whether efficiency gains actually confirm strength or hypertrophy progress or just imply it
• Load cycling across longer time frames, meso to meso
• Myo-rep and rest-pause progression, beating your total rep count session to session

Timestamps:

00:00:00 Episode Introduction and Personal Updates

00:13:41 Refining Hypertrophy In-Person Seminar

00:14:41 Goodlabs Discounted Private Bloodwork

00:15:10 Diving into Progression Models

00:22:39 Waveloading and Its Applications

00:29:22 Set Structures and Rep Ranges

00:31:44 Microcycle Training: Balancing Intensity and Volume

00:34:28 Understanding Reps and Volume in Training

00:36:45 The Benefits of Volume Weeks

00:38:14 Rep Goal Progression: A Fun Approach

00:39:19 Top Set Back Off Set: A Popular Training Method

00:43:32 Exploring Pyramid Training: A Classic Approach

00:47:54 Volume Progression: Pros and Cons

00:52:31 Density Progression: Efficiency vs. Effectiveness

00:58:08 Load Cycling: A Structured Approach to Progression

01:02:38 Myo Reps: Time-Efficient Training Techniques

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