What post-linear progression strength program have you had most success with?
I'm halfway through mine, and trying to get some idea of what to do next.
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SS + GOMAD
Isn't starting strength linear progression based?
Come on homosexuals, help a loser out
Texas Method, but you could do better and
>Immediately go to a 4 days split, frick Mondays
>Immediately use the light day as a speed/power day
Beyond that, it's just a matter of putting in the work and optimizing your recovery, you'll get stronger
Okaygreat, thank you. Any 4 day splits you had success with?
Just the regular Texas Method with volume split up into Monday and Tuesday, then a light day and intensity day.
Doing volume squats and bench on the same day isn't fun, that's all
How well did you numbers progress using this? Can you show me?
I got to squatting 150kgs for a triple. Not much overall, but not light either.
Then I went for a deload, and tried to find ways to manage the fatigue, because that wasn't and still isn't really a light weight for me - I wasted a bunch of time, nothing really worked, other than maybe an HLM that's pretty much the same shit but with some minimal variations.
5/3/1
Okay, two 531 reccomendations. Thanks guys
Male sure you read the book before doing it, you can find the pdfs easily through Google
Texas Method, Madcow and 531 all work. Just pick your poison.
I just do my own upper lower program with dynamic double progression. Lots of volume
I just lift intuitively.
How that turns out is that I vary between volume and high intensity. Lift selections and frequencies can also change, but usually just minor tweaks. I have been doing different iterations of full body mixed with U/L for the past year, right now I am doing a full on bodybuilding split.
Volume phase is typically just standard double progressions, I like to start at a lower range of total sets with weights I know I can hit with some room to add weight, fill out the volume in the first few sessions then bump the weight when I comfortably can hit the previous weight for sets across, typically 4-6 or 6-8 ranges for 3-5 sets on the usual compounds. I do a lot of bodybuilding stuff too in higher ranges that are more or less just yolo'ed, I still track the performance though.
When that stalls or I just get bored grinding sets across, I start an aggressive LP where I typically do one top set for 1-4 reps + one hard backoff at 6+ reps.
Deloads as needed. Reset back to volume phase, etc.
5/3/1 with BBB (5 sets 10 rep @ 50% Tmax with 90sec rest).
Joker sets are nice when you can still progress a decent amount each month, after that they become a burden except when trying to peak.
The beauty of 531 is the amount of variations you can perform and the simplicity. READ THE TWO BOOKS.
5/3/1 is garbage meme shit
5/3/1
its very flexible
been mostly doing some variation of it for about three years now