Big Mac's Training Log (Formerly Rock Bottom)

[TrainForPain]

Here’s a great option:

Heavy compound Lifts

Well, I personally don’t like to use a “forced” progression (meaning that you have to add weight at each workout). The fact is that except for beginners, the average weekly rate of strength gain is much lower than even a small increase in load. For experienced intermediate lifters, strength can be gained at a rate of around 0.5 to 1% per week. Advanced will be even lower at 0.25 - 0.5%. Let’s say that you squatted 315 x 5 (for example) a 0.5 to 1% rate of gain, this means that you are 1.5 to …