PERIODIZATION

How to Know Whether to Add Weight or Volume

Progressive overload is the engine — but one variable at a time. Here is the double progression rule for strength and the contact rule for plyometrics.

August 5, 20266 min read

Progressive overload is what makes training work — but adding weight and volume at the same time is how programs fall apart. The rule is one variable at a time.

Strength: add weight first

When you complete the target sets and reps with 1–2 reps in reserve, add 2.5–5% next week for lower-body lifts. Use double progression: add reps first (3×5 → 3×6 → 3×7), then jump back to low reps with more weight. If technique degrades, refine form instead of adding load.

Plyometrics: height and quality first

Add height or distance before adding sets, and increase weekly contacts by no more than 10%. If jump height drops more than 5% or landings get loud, prioritize recovery — not more volume.

The failure rule

Never change volume and intensity at the same time. If you fail the target twice in a row, deload. A training log is the best guide — decide with data, not feelings.

Key takeaways

Strength: reps first, weight second, one variable at a time.
Plyometrics: height first, contacts second, +10% per week max.
Two consecutive failures means deload.

References

NSCA Essentials of Strength Training and Conditioning (4th ed.), Ch. 15
Bompa & Buzzichelli (2019) Periodization, Ch. 5

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