︎Coach if you had to pick a method to use for a guy who just wants to increase his Bench, Squat, Press, and Deadlift over a years time, what method would you use?
Triple progression, Clusters, Waves…
︎I was wanting to let the reps dictate the load as advised by Charles Poliquin in the past. Similar to Triple Progression…
Pick a rep range - ex: 4 to 6 reps…when you can exceed 6 reps on any set, add weight…
Week 1
Press
Set 1- 185x5
Set 2- 185x4
Set 3- 185x4
Week 2
Set 1- 185x6
Set 2- 185x5
Set 3- 185x5
Week 3
Set 1- 185x6
Set 2- 185x6
Set 3- 185x5
Week 4
Set 1-185x7 (cue to increase weight)
Set 2- 190x5
Set 3- 190x4
Well, you ask about A method for a year of progress? No such thing exist.
First, there is no such thing as a method that is “best” for everyone. Yeah, I love clusters, and it would certainly be up there for an advanced lifter. But I’ve actually seen lifters regress on clusters. Why? Because not only can’t they use more weight on clusters as they do on regular sets (which is the goal of clusters), but they use LESS weight on clusters.
For example, they will use 150lbs for 5 reps in a normal set but will only manage 140lbs x 5 in cluster format (or 150 x 3).
How can that be? Because if someone sucks at keeping their body rigid and avoiding strength leaks, the racking and unracking of the bar on each rep takes a lot out of them and reduce their capacity to perform the set.
So even clusters, which I often describe as the “best” strength method, is not best for everyone.
Furthermore, the most powerful methods when it comes to building strength are the most powerful because of their strong effect on the nervous system. And a method that focuses mostly on neurological improvements will provide fast results for 3-4 weeks, than it becomes a lot less effective.
Then you need to use a method that fits the individual’s need. For example, heavy partial lifts will work very well for some, but will have almost zero transfer for others. Same with dynamic effort work, which is great for some but can be detrimental for others (Wendler wrote about that).
If you need more active stablity to reach your maximum strength you will not benefit from the same methods as someone who is fine in that category. If you have plenty of muscle mass you will benefit from different methods than someone who needs more muscle.
I will be VERY annoying and say that I honestly cannot give you an answer. If there was such a thing as “best” method for everyone and for all-time, then coaching would be easy… well, in fact coaches would be out of a job!
It’s not too aggressive but no methods like that (even the double or triple progression that I use) work forever. I think their biggest benefits are:
Getting you excited because you are following “a system”
Increasing motivation because you want to progress faster to be allowed to use more weight
Increase the time it takes for you to add weight which allows for a more even neurological / muscular / tendinous progression (if you want to add weight too often or too rapidly the nervous system can normally keep up but the tendons or muscles will quickly fall behind and you hit a wall or get injured).
Prevents loss of form. Again, if you add weight before all your systems are “ready” you will develop compensation mechanisms that will make your technique worse over time.
Don’t get me wrong, the progressive overload methods work. But only to a point. And when you reach a certain level, a concentrated approach works best. e.g. spending 4-6 weeks giving everything you’ve got to improve in ONE capacity. Then giving your body some rest by doing a different form of stimulation for a few weeks before attacking your goal again.
5/3/1 works well for a focus on progressing your main lifts. The scheme for progression is very well laid out, and if you can’t hit your numbers on a certain lift any more, drop your training max by 10% and progress from there. I think it’s a really smart way to lay a basis for each session.
Your assistance work on top of it could be pretty much anything(or nothing), Jim has several listed in his book, you could do rest-pause, or you could do the Best Program for Natty Lifters as your assistance work. Options are wide open.
︎Coach if you had to pick a method to use for a guy who just wants to increase his Bench, Squat, Press, and Deadlift over a years time, what method would you use?