1.5x5 3x5 5x5 3x5…
Example doing 5x5 at 100kg add 2 kg (stronglifts program recomends 2.5 kg for next 5x5 and all can do it in early stages but maybe they gain more strength) next time do 3x5 at 102 kg add 1 kg again 5x5 at 103kg and so on…
Is it good thing for early stage novice ( where you gain a lot of strength from workout to workout , i don’t know in precentage if there such measuremen but that decrease as time goes)to combinate 5x5 and 3x5 rep schemes, 5x5 is to much for doing it every workout 2 times a week for longer time as linear progression and 3x5 as some say is low on volume.
Doing 5x5 80% of 1 RM for one workout and add 2 kg for upper lifts ( on stroglifts is recomended 2.5 kg) because next time your doing lower rep sheme (volium).
Next workout doing 3x5 or 1x5 1x5 1x5+ (with AMRAP or that can be fatiguing and just do 3x5) for one workout and add 1kg would novice gain enough strenght with 3x5 to add weight to the weight already can do with 5x5 and make it on 5x5 day?
I was thinking of this because novice won’t get used to same rep scheme and volume and have lighter day which is less fatigueing but still add weight every workout.
2.Is it good if it is possibile to change reps sets (volume) from workout to workout, week basics, monthly basic on linear progression. Like 5x5 3x5 8x3 6x3 4x5… at 80% and add 1 kg uper lifts 2 kg lower.
3.Would it be good for novice if have time and weights at home to do 80% RM deadlift singles or dubles every 10 min trough day, with goal to do 100 reps, if fails next workout starts from 1 until complete 100 reps then incraese weight is this good to try?
I’d say once you have stalled out and reset a few times with stuff like 5x5 or 3x5 that it is time to look for an intermediate program.
I was stubborn with stronglifts. I stuck with it, and the workouts were brutal mentally. Too much grinding. Going in to a session unsure if you can get your squat reps. I think had I just done a decent intermediate program that progress would have been similar, but the workouts not quite so taxing.
Look for something that has a form of regulation. A way to determine if you are ready for the next cycle with heavier weight.
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Question for mnben 87Is it possibile to add 5 kg every workout with 1x5 deadlift and 2.5 kg for other lifts lile stronglifts says to do what is your experience did you lower that at 2.5 and 1.25 kg after some time
Once you are thinking about micro loading I think you should consider an intermediate program. To directly answer your question, nothing in lifting will be linear progression for very long. You will have to look to other ways of getting stronger than just increasing the weight by small amount each time. More sets, more reps, different variations, assistance exercises.
You will also have variation training session to training session. Sometimes you will not be able to lift the same weight as the previous session for various reasons (stress, poor sleep, just not your day).
An intermediate program isn’t necessarily that slow of progress. If you are stalling out with stronglifts, and go to a program that nets you 5 kg on each lift each month, that is still 60 kg in a year. If your max squat is like 120 kg, that brings it to 180 kg. I don’t think that is unrealistic if you follow a decent intermediate program and try hard on the training and eat reasonably.
I get where you are coming from though. I was there. I sense (but could be wrong) that you want those fast beginner gains. You don’t want a program that is slower in progression. I think you should examine yourself and think if you are actually still a beginner. Beginner phase doesn’t last long for most people. Beginner programs will burn out a lifter that isn’t a beginner anymore.