what is the best progressive overload method for hypertrophy?

[eazy_]

with 3 sets of 8-12 reps, i’m not sure how best to progress week to week.

Does it even matter?

Same weight for each set then progress in weight once all sets hit 12 reps?

Reverse pyramid (lower the weight each set) then switch up the weight when hitting the minimum or maximum rep ranges?

 

[Fattyone]

You’ve got insane dedication and work ethic and even crazier willpower with diet. Have you thought about giving total control to a quality coach?

 

[TomJ]

doesnt matter.
IF its improving each week its still progress.

I wouldnt strictly limit yourself to rep ranges.
If week 1 youre hitting the 3 sets 12/10/8 reps, and week 2 you get to 12 reps and can still do more, do more.
when that happens is when i would increase weight, if my goal was to stay within that rep range

 

[hevi-head]

Maybe mix it up and try DC style. The whole premise is progressing every workout.
On paper it’s somewhat deceiving but it kicks my ass

 

[eazy_]

total control to a quality coach?

I can't wait to hire a coach.

This is not my question. It is from someone I follow on a different forum. I don't know the correct answer, I only know what I do.

I want to know the correct answer.

 

[tcri]

with 3 sets of 8-12 reps, i’m not sure how best to progress week to week.

Does it even matter?

Same weight for each set then progress in weight once all sets hit 12 reps?

Reverse pyramid (lower the weight each set) then switch up the weight when hitting the minimum or maximum rep ranges?

I like to aim for a rep range and start lower rather than higher.
For instance, in week 1 of a growth phase or meso cycle, I might start at 3 sets aiming for 8 to 12 reps with 3 reps in reserve. If I don't get soreness and/or am recovered next session I may add a set or push further into the reps in reserve, maybe 2 RIR.
If I can't stay at 8-12 reps within my RIR limit I may need to adjust the load.
You can progress adding load, reps, or sets.
And I basically run this for several weeks until I am at or beyond 0 reps in reserve. Sometimes it's 6 or 8 weeks before a deload or break for a week.

This is basically what I do. But I didn't want to get too complex. You kind of have to judge what feels best for you. Some muscles like more sets and high reps. Some like lower reps. It's individual. Like delts I can train high volume every other day, quads can only stand twice a week squatting at max 8 reps.

 

[tcri]

I like to aim for a rep range and start lower rather than higher.
For instance, in week 1 of a growth phase or meso cycle, I might start at 3 sets aiming for 8 to 12 reps with 3 reps in reserve. If I don't get soreness and/or am recovered next session I may add a set or push further into the reps in reserve, maybe 2 RIR.
If I can't stay at 8-12 reps within my RIR limit I may need to adjust the load.
You can progress adding load, reps, or sets.
And I basically run this for several weeks until I am at or beyond 0 reps in reserve. Sometimes it's 6 or 8 weeks before a deload or break for a week.

This is basically what I do. But I didn't want to get too complex. You kind of have to judge what feels best for you. Some muscles like more sets and high reps. Some like lower reps. It's individual. Like delts I can train high volume every other day, quads can only stand twice a week squatting at max 8 reps.

Also, the 6 or 8 week limit has to do with accumulated fatigue. I can feel it creeping up. Deloads for me are physically and mentally refreshing.