Help with Stregnth

[powerlifter89]

I think just getting a solid structure and keeping a log of a few metrics so you can look back in your log during good/bad periods and see what if any changes you made really help in the long run. As mentioned by doc Prilepin's table is a useful tool , Boris Sheiko a famous Russian coach also has recommendations are far as number of lifts per training cycle based on what level a lifter you are, which could be found during a google search and a bit of self honesty. Also, stuff like RPE's help you learn your body and the training process a bit better, Mike T and his reactive training system goes further into that.

 

[B Easy]

5x5 works great for some people, but for me personally it is not the best. I like building up to a set of 5, but then backing down to around 8 or 10 afterward, for instance: 1st working set 8 reps, 2nd working set 5, 3rd working set 5, 4th working set 8, and call it after the 4th set. Even though the mantra is low reps for strength, and 8 to 10 for hypertrophy, I have always responded better by mixing it up and getting more blood into the muscles after taxing them with a couple heavy sets. It's a little better on your nervous system, and also the extra reps I feel shocks the muscle in a more dynamic way than the simple 5 rep structure can. Also, I usually break through plateaus a lot easier if I take a de-load week every 3 to 4 months or so. Just go in and go through the motions, take it really easy buy just get the blood flowing. I usually go up the following week after the extra rest and my cns has a little hit of a vacation. Mentally the break makes me a lot hungrier too, and that's always great even if you always enjoy the gym anyways.

 

[biglumber69]

^^^^ I agree with this. When I was power lifting I would take a week of every 3 months.