u/Apollo_2662

I use a double-progression method with 4 sets total. My first set is lighter for 12 reps, then I increase the weight and do 3 heavier sets of 8.

For example, DB overhead triceps extensions:

55 lb × 12
60 lb × 8 × 3

I keep working up until I can get around 15 reps on the lighter set and 11 reps on the heavier sets. Then I make a small increase in weight and repeat the process.

I've also noticed that my compound movements generally take longer to progress than isolation movements.

What progression method do you use? Have you found anything that works better than double progression? Any changes you'd make to this approach?

For better muscle growth on non-compound exercises, do you think it’s better to use Myo-reps or just drop the weight a little and finish the full set normally?

For example, if I’m doing curls or lateral raises and I start failing early, is there any real benefit to using Myo-reps instead of just lowering the weight and getting the rest of the reps in with good form?

I’m curious what people have had better results with for hypertrophy.

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