Progression Models You Should Try | ETP#218

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 themWave 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 windowBryan’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 loadReverse pyramid and top set plus back-off work, where progression is driven mostly by the top set and the back-offs chase stimulusVolume progression, the original RP model, where workload climbs week to week before load goes up across the mesoDensity 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 itLoad cycling across longer time frames, meso to mesoMyo-rep and rest-pause progression, beating your total rep count session to sessionTimestamps:00:00:00 Episode Introduction and Personal Updates00:13:41 Refining Hypertrophy In-Person Seminar00:14:41 Goodlabs Discounted Private Bloodwork00:15:10 Diving into Progression Models00:22:39 Waveloading and Its Applications00:29:22 Set Structures and Rep Ranges00:31:44 Microcycle Training: Balancing Intensity and Volume00:34:28 Understanding Reps and Volume in Training00:36:45 The Benefits of Volume Weeks00:38:14 Rep Goal Progression: A Fun Approach00:39:19 Top Set Back Off Set: A Popular Training Method00:43:32 Exploring Pyramid Training: A Classic Approach00:47:54 Volume Progression: Pros and Cons00:52:31 Density Progression: Efficiency vs. Effectiveness00:58:08 Load Cycling: A Structured Approach to Progression01:02:38 Myo Reps: Time-Efficient Training Techniques Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST