Which would be the most optimal supplemental scheme to increase strength if I’m doing 3 days a week (4 week cycle)?
5x10 40-60%
5x10 FSL
10x5 FSL
5x5 SSL
Cheers.
If you’re goal is to increase strength (over hypertrophy or endurance), then 5x5 SSL would be the best choice.
SSL is really good for strength, as is BBS (10x5). I found BBS worked really well from bringing my upper body lifts up, but SSL is kinder on my body for the lower body lifts. Try either one out or try them both during different cycles and see which one you like and respond to.
It can also depend on the specific lift. BBS (10x5) is good for me for the squat and press, but pretty much worthless for the bench. SSL is one I go back to repeatedly, with the exception being the deadlift, for which I rarely do anything more intensive than fsl 3-5x5. It’s important to have the right TM with SSL, or else your bar speed will eventually start to really suffer.
They are all good for strength. It depends on your current strength levels and training age. If you have a 500 pound TM, you’re probably not going to do much BBB@FSL and probably opt for 5x5-10 at 40% or 50%. If you’ve got a lot of experience but a lower TM, you may still go for lighter percentages and less volume.
Volume and intensity are all individual - find out what works best for YOUR strength. What works best for me may or may not work best for you and experience will be your best teacher.
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