Different ways to progress

[the.gladiator1987]

Ok so ive always done linear progressio and it seems to work but I know there are different ways to progress. Im only 21 but im on my 3rd cycle and i know my gains wont come as easy now when im natty...

so what are some ways i can progress when linear doesnt cut it?

Im thinking strength consolidation, ie: doing a weight near your max and keep doing it until it becomes easy instead of always trying to go up in weight? Or taking less time between rest periods? What else? Thanks guys

 

[NBAfan#21]

You can try to do more reps with the same weight or try to do more sets with your max weight.

Say your 1 rep max for bench is 315lbs. You should try to do 4-5 sets of 1 rep with 315lbs.

Personnally i always try to do more weight because my ego wouldnt let me do otherwise and because im at a point of my training where i can still add weight every 1-2 weeks on some of my lifts.

 

[the.gladiator1987]

so is progression doing more sets? i guess that would be more volume huh...

is it necessary to time my rest periods? I mean is it progression when before it took 1:30 between sets and next workout you do the same weight, same reps and same sets but only take 1:15 between sets?

 

[ExtraMile]

training density
rep pr's
weight pr's
less rest between sets
sets becoming easier
more total volume with a certain weight

 

[NBAfan#21]

so is progression doing more sets? i guess that would be more volume huh...

is it necessary to time my rest periods? I mean is it progression when before it took 1:30 between sets and next workout you do the same weight, same reps and same sets but only take 1:15 between sets?

yeah that would be a slight progression because it would mean the sets are getting easier and you dont need to rest as much.

Imagine if you used to take 5 minute breaks between your heavy sets and now you're ready to go after a 30 seconds break. You would obviously progress because you would need less recovery time meaning your hard sets aren't as hard as they used to be

 

[ghettostudmuffin]

I would recommend 5x5 dual factor which pretty much has periodization built into it and 5-3-1 which does as well.

I can't comment on any other plans, but I don't think it get's much better than these for just getting stronger.

 

[gigaldor]

Hepburn method maybe?

 

[oso0960]

Definitely try the advanced 5x5 to get a feel for periodization. I made some amazing gains the first 4 weeks on that routine even though I wasn't ready for that style of training. (could still progress linearly.) Just be mindful of overreaching and overtraining. I didn't feel that the deload week was much of a deload and I also did much better using the 2x a week recovery for the intensity phase.