Weight Room Progression 101

[@valevalard]

FIRST TIME IN HISTORY ON ANY FITTNESS CHANNEL THAT SOMEONE AS TOLD IT THE WAY IT IS ABOUT BODYBUILDING AND LIFTING WEIGHTS. Good Info. Bravo!!

[@Doug44393]

3DMJ is the best informative channel on youtube.

[@splinter9071]

These vids seem to come out just at the right time in my training.

[@antonionarcisi7026]

Finally a video discussing something I knew way too little about, awesome stuff man.

[@WWEbrian1995]

dumbbell curl progression is like watching paint dry , ive gone from 25's for a 3x8 to 35's for a 3x12 in almost 2 years. going for 40's starting next week :D great vid 3dmj.

[@bigbobabc123]

i was stuck for so long after my noobie gains, had no idea why i wasn't getting stronger even though my diet was on point, i was just ignorant to training methods for intermediates. this video is GOLD to guys like us.

[@PeteMercerFitness]

Our HOD at college says progression is like an incline toblerone bar, very much like the first idea you showed. Eventually your worst day will be better than your previous best day. Very thorough presentation, great stuff as always, Eric!

[@richw76]

Top 5 video. Added to my must watch fitness video playlist.

[@Chiggzzz]

This video content is pure quality.

[@kammie1561]

good stuff...if only this was an actual class in school. you're very easy to follow

[@Latissimus65]

Best channel of all time. And the respect level here is so awesome.

[@stratagize]

This is pure video gold right here.

[@MyJuicehole]

I know for myself and many others, dedicating one chest/leg day to hypertrophy and the other day to strength is a really good way to train a body part twice a week and keep seeing consistent gains.

[@stainsOFshame]

Great video. I've started Alberto's upper lower and was a little confused on how to progress in the isolation movements. Love you guys, keep them vids coming!

[@archfrank]

Love these Q&As keep them up, it's incredibly useful information you're delivering!

[@karter2936]

cannot get any more precise than that!!! great vid👍👍👍👍

[@straightjacketleatha]

Eric you the man really enjoy the info helps a lot

[@jemag]

Those information videos are just amazing. I really hope you keep them coming. Great stuff

[@MassacreSpree]

Always great information.

[@heracles2626]

Been waiting for this type of video! Awesome stuff. Keep the long videos coming!

[@JannikSinner10837]

Thank u so much Ericcc . Awesome video as always

[@garjo8970]

all of these videos are so valuable

[@rsheedy11]

awesome video! keep 'em coming!

[@future62]

I love the reps one. Start at 3x4-8, move up at 3x6-12 depending on the exercise.

[@rafie89]

i do triple progression and i use the rpe scale i have monitored my progress very closely for the past year and i am the best shape i ever have been right now and it doesnt look like its gonna slow down any time soon and if progression haults ill do it like jeff says take a break reset the poundage and go again :D

[@JPEASTEELER]

Team3DMJ simply the best channel thanks for the great information! I'm makin' All KinzZZ of knowledge GainZz!! thanks!

[@Danstreet123]

Great video. What squat/bench/dead numbers would you personally want to see from someone before they transition from beginner to intermediate and then from intermediate to advanced?

[@AHAUGHT]

Great video Eric. Been waiting to watch this until I had time to concentrate on the information. Thanks.

[@macwong6235]

great info. i jus wish your videos were a full screen.. but thanks for the youtube fitness education. im gnna apply this to get stronger

[@Tedsting82]

Very true. I dont mind putting on a bit of weight in the name of strength gains but my main goal is relative strength and Im still unsure how to balance the rate of weight gain thru added calories and strength gains to keep the ratio respectable.

[@MrWahid1969]

Thanks for taking the time to do this video..found it helpful....cheers

[@sighonme]

Great Video. Thanks alot!

[@smoovids]

Always extremely helpful advice! Thank you so much!

[@vincefit6322]

QUALITY INFO FROM A QUALITY CHANNEL

[@wmontano8]

Great information Eric

[@dovahkiin23PL]

New 3dmj video upon waking up make my day :)

[@TheStrengthSummit]

Awesome video, Eric! You guys put out great content every time.

[@Ucchiyama]

good video, when eric says okaaay sounds like the student adviser on south park that says MMMKAYYY

[@dennisdeslager0]

GREAT IDEA!

[@100marcoch]

this is way to good! thank you Eric, you are the Yoda of natural bodybuilding! haha awesome info!!! saludos!

[@captainAUBS]

This is KZbin Gold.

[@redefrisby]

Great video Eric - simple explanation for those with less experience of exercise prescription :)

[@nickmanning4prez]

The professor speaks, I listen

[@vincefit6322]

video is golden

[@VincentLegent]

fantastic video

[@AngeloFitness]

More of these!!

[@YtubeMaestro]

Eric helms, you sir... are a god.

[@MrJuniorhv]

would this work well in albertos upper lower? or would it bee too much on the heavy lower days?

[@bj12288]

is the first progression scheme a weekly undulating periodization?

[@MyJuicehole]

Great video, extremely useful.

[@Tedsting82]

What about calories when it comes to progressing in strength? Surplus needed?

[@crocjump]

Can this first progression model explained around 06:30 be used from day to day instead of week to week? I mean, if you train your big lifts twice a week, should you increase the weight twice a week?

[@omreg123]

this helped me out tremendously, i love eric

[@weakasshoe]

Good explanation. I wish I had known this when I first started.

[@supimsatan]

Could you make a video on how to make a good routine with twice per week frequency?

[@CreepingDeathxx]

I have to admit that the following are my own conclusions and I have no idea if I'm right... but: My guess the thing is sets remain the same in single/double progression. I think the single/double/triple stands for the number of factors you change to progress. Single progression, only weight changes, one factor Double prog., weights + reps used change, two factors Triple prog., weights, reps and sets change, three.

[@Magani79]

AWESOME video, favorited! love the content, thanks a lot :)

[@splinter9071]

Would take Helms's class at every opportunity.

[@dragateli]

Thanks for the reply. But for 2 weeks I've tried the double progression, 4x12 seems like way too much for me!

[@irulemuch]

I actually took notes!

[@MrJuniorhv]

Freakn awesome!

[@CreepingDeathxx]

I guess it's appliable to any rep/set-ranges ;) I'll be trying it with 6-8 reps, for instance.

[@leonflowers2073]

This is great information. I've been stuck around 225 for about 8-10 reps on my bench press. I'm really trying to get stronger on all my compound lifts, especially the bench press. My goal is to bench 315 for 3-5rep. I don't care much about getting bigger since I'm not competing, but I do want to get stronger and progress in my work out. Do you think I should lower the amount of weight from 225 when starting triple progression program?

[@MrWilson878]

What do you think of the MadCow 5x5 progression?

[@SaintRSPK]

In the first progression scheme, when you deload on that main lift, do you also need to deload on all your accessory movements?

[@kchoi2323]

Question: If you don't make progress in a workout (don't hit a PR for the week) in a double or triple progression, meaning say I hit 3 sets of 10 reps and the next week I was only able to do 3 sets of 9 reps.. Do I just skip this week's non-progress and still go for what I'm supposed to for the next week (3 sets with reps 11-10-10) or work from the 9-9-9 week and try for 10-9-9 again and work from there?

[@leonflowers2073]

Oh, wait I thought it was said by power lifters and some bodybuilders to get stronger you have to lift within the 3-5 rep range. Please tell me your opinion on those view for getting stronger on the gym.

[@roevihu]

I appreciate the explanation in kilos for the non-Americans :) Those progression also apply for people cutting, or is the main goal simply just to maintain the current strength?

[@bigtonutz]

Big E in da house!!

[@IsakReal]

Sick intro!

[@casper-thenaughtybeagle8534]

super informative

[@supimsatan]

How to progress on the first progression scheme while being Advanced and not having these small weights? (0.5 - 1 kilo plates)

[@supimsatan]

Alright, explain me how you know this before you asking me what my lifts are.

[@johannesfuhrmann1]

3 DMJ Ty !!

[@crazyp24]

thank youuuuuuuuuu.

[@blackishlovah123]

Tis like Christmas

[@wcfitnesspanda522]

One question- how do you think about rest periods with triple progression? Thanks

[@MNZANO]

SHOOT IN LANDSCAPE MODE. RULE NUMBER ONE

[@bneva123]

I'm pretty sure Eric would kill me if he saw my routine

[@Cryptix001]

eric, what do you think of daily undulating periodization

[@Tedsting82]

Who would seriously dislike this video?

[@Jacumbrella]

imma do this with an 8-6-4 cycle. good plan, yep good shit.

[@Iwantobeahero]

What if im on a calorie deficit? Can i still try progressive overload?

[@atlargera]

I'd appreciate it if somebody with experience or one of the people from team3d can answer. my question is if these progression schemes are all that's needed strictly for bodybuilding purposes? or do you need to apply periodization and other methods to continue progress in the gym? Thanks.

[@doryfishie2]

+Geraldo Rivera These "progression schemes" are already a form of periodization. Eg dropping to a lighter weight, working up, dropping to a weight slightly heavier than the first one, working up, etc. I'm not sure about bodybuilding or muscle growth, but such methods are often used to get through strength plateaus.

[@atlargera]

+doryfishie2 thanks I was thinking that as well. I have tried them before but I've gotten stuck for some time again

[@NotoriousAMJD]

eric helms is the man

[@mitchsandridge]

"hmmkay" ;) great vid. deserves alot more views

[@Tedsting82]

Is it just me or did this video really open your eyes (perhaps disappointingly) to just how slow progression is and how long it takes to add strength to your lifts?

[@Noobie0fTheYear]

Here in 2021 , send by yucky :)

[@fragile_wolf]

Eric helms, you should be a professor.

[@churde]

please use black sharpie

[@mildseventiger]

You guys should write a book

[@AScannerDarkly22]

Excellent video, Eric. Have you ever considered coaching? ;)

[@Skobb13]

Love the content, but please rotate your camera!

[@toddleslien1]

what s your name?

[@dragateli]

Not to be too critical or anything, but I believe the sets were left out of the single progression and double progression explanation. I really would like to know this!

[@jacobdaugherty80]

Mr. Mackey?

[@mrbouncelol]

5 lb a month would still result in 60lb in a year. That's great for even a beginner, though a beginner could probably progress a little faster

[@sheepnoisebah]

gym is closed today :(

[@dexistence19]

You look a lot like Chris Evans!

[@absande]

hmmm part 2

[@Ucchiyama]

ye MMKAY