I am fairly new to this forum so please excuse my ignorance regarding basic training . I just wanted to know whether a beginner should stick with novice programs ( SS , strong lifts , greyskyll LP) or is he better served by employing DUP with linear progression week to week in 5,8,10 reps . For example
Workout A : squats 3 x 5
Workout B : squats 3 x 8
Workout C : squats 3 x 10 or 3 x 3
Then increase the weight by 2.5-5kg per week for each workout . This is the recommendation I got from Coach Greg Nuckols who said its better if I implement DUP even though my strength levels in the big three aren’t good and are in the novice standards .
Stick with SS or Greyskull LP. Stronglifts is just a mishmash of 5x5 published by a guy who has achieved precisely zilch in terms of strength. Leave the DUP stuff till a fair bit later.
On a side note : Since my goal is also to build some muscle , will it be wise to implement rest-pause techniques to build up lagging body parts in accessory exercises or should I stick with conventional techniques . And what should be the general guideline regarding the number of accessory exercises , their intensity and volume so that I can build muscle but also increase strength in my squat and deadlifts . The greyskull LP is quite flexible about accessory work but I’m not sure how much accessory work can become too much ( I have trained with calisthenics for strength and size for 6 years and need a bit more volume now for muscle growth )