Coach you know my goal is always the same and it is strength and size together or powerbuilding.
In your opinion what is your advice on choosing between these 2 different training plans?
1 is more volume on the main lift with little assistance and 2 is 1 all out set on main lift and all other volume goes towards isolation on the muscles involved in that lift.
Bench Press - 5x3-5 double progression and then focus on 1 or 2 sets of isolation exercises for a weak muscle in that lift.
Same thing on Press day, Deadlift day, and Squat day.
Bench press - 1 top set of max reps with 80-85% (similar to your program Strength and Size)
Then 3 sets of isolation exercises for every muscle involved in the lift (chest, shoulders, triceps)
This would be the same for Press day, Deadlift day, and Squat day.
It depends on what your main problem area is as well as your primary goal.
Investing more volume on assistance work will be better for muscular development and increasing your strength POTENTIAL through larger muscles.
Investing more volume on the main lift will work better to increase performance on that lift and the neurological components involved in lifting heavy weights.
So if you are “bigger than you are strong” (i.e. you look like you should be able to lift more than you are doing right now), it would be best to invest more volume on the main lifts.
If you are “strong for your size” then you should invest more volume on assistance work.
Of you can use a middle of the road approach:
4-6 weeks accumulation phase --) more focus on assistance work
4-6 weeks intensification phase —) more focus on the main lifts
In fact, with competitive powerlifters I push it a step further:
PHASE 1 - Accumulation —) a lot more volume of assistance work, the main lift is actually done last in the program and it is normally a variation of the basic lift that bias your weakness.
PHASE 2 - Intensification —) More volume on the main lift, lower volume of assistance work
PHASE 3 - Realization —) Almost exclusively doing the competitive lifts, typically at a higher frequency (2-3x per week).
I think i will switch back and forth between the 2 like u mention.
Ive been doing the all out set with more assistance volume lately, so I will go back to 5 sets of double progression on the main lift and just a few sets of isolation for lagging muscle.