I’ve seen recommendations in other threads that say double progression works well for 2Bs looking to build strength. But the strength-skill method also gets suggested.
When is it best to use each method?
And are different methods better for particular lifts (eg. ramping to 3RM for deadlift, double progression for bench press)?
Double progression would be more for size or a combo of strength/size. Strength-skill when the main goal is strength,and only on the main lift(s)
That’s a helpful distinction, CT. And thanks for thre quick reply.
I’m planning on running a two-day a week plan alternating between a lower strength/upper pump workout and an upper strength/lower pump workout. Sounds like strength-skill would work well.
I’ve never lifted like this before – I’ve mostly only run 531. Would this be a reasonable progression for the s-s lifts or should I start with higher percentages:
Week 1: 4 x 4 @ 80%
Week 2: 4 x 5 @ 80%
Week 3: 4 x 6 @ 80%
Week 4: 5 x 4 @ 80%
Week 5: 8 x 3 @ 82.5%
Week 6: 5 x 4 @ 82.5%
Week 7: 8 x 3 @ 85%
Week 8: 5 x 4 @ 85%
Week 9: 6 x 3 @ 87.5%
Week 10: 3 x 4 @ 87.5%
Week 11: ramp to 2RM
Week 12: ramp to 1RM
On the surface it looks fine. The 8 x 3 @ 87.5% might be draining, but by then you should have gained 5% strength so it should be manageable
That’s great. I note your conditional approval and I expect to learn a thing or two in the process.
Really appreciate the help.
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