The 6 Progression Methods: Which One Should You Use Today?

Weight isn't the only variable you can manipulate. A breakdown of all six progression methods and when to use each one.

Adding weight to the bar is the obvious form of progression. It is not the only one. Progressor surfaces six — and the right choice depends on what you've earned this week, not what you feel like doing.

Weight

The default — but only available once you've hit the top of your rep range on every working set last session. Add 2.5 kg upper body, 5 kg lower body. Graduation, not assumption.

Reps

Add one rep per set within your range. The safest move when you came close last session but didn't quite finish the top of the range on every set.

Sets

Add a working set. Pure volume increase, same load, same reps. Example: you've been on 4×8 with bench for two weeks and recovery feels solid — add a fifth set instead of chasing the next 2.5 kg.

Rest

Shorten rest by 15 seconds. Same weight, same reps — harder session. Builds work capacity and density without touching the load. Best used in hypertrophy mesos.

Frequency

Add an extra session this week. Use when a lagging muscle group needs more weekly exposure than your current split allows. Common move: a second pull day.

Tempo

Slow the eccentric. Add a pause at the bottom. Control the concentric. Same kilograms, dramatically more time under tension — the most underrated progression for hypertrophy.

Progressor checks last session's data and shows you only the methods you've earned. You pick one. The app configures the rest.