Try running a lactic acid cycle for squat and bench. Eat a lot. You’ll gain mass if you push it hard. It’s great for conditioning too. Remember that most recommendations say add 10% if training raw. Percentages I’ve seen are lower for band DE work than for chains or free weights. Just something to keep in mind.
The point is that DE work can be modified with hypertrophy in mind and still be DE work. 15+ sets of 2 at 50% of a comp squat to a box with 15-30s rest between sets for squats is utterly brutal and if you eat right can make your legs grow fast.
If you’re not going to use the box, I’d go higher than extra 10% suggested for raw lifters.
Afterwords, do a big supplementary movement for 5 sets of 10 between 40-60%. 10 sets of 5 with halved rest periods is fine for exercises like front squats that don’t lend themselves to high rep sets. I know that’s a big range, but I leave it that way for your level of conditioning, training age, and individual make up.
Then do some assistance that’ll pump you up in your weak areas, provide balance, and prevent injuries. Typically in the higher end of the hypertrophy range.
Supersets, giant sets, and intensive techniques like dropsets are totally fine. I know Louie has his lifters do times db bench pressing. Like try to establish a rep record for a certain weight in two minutes without letting go of the bells.
I’m not convinced you have a strong grasp of what DE training is. It’s based on Prilepin’s table. When you see that percentage, they’re training in only squat briefs or only a squat suit with the straps down to a box which takes another 10-15% off the max based on a full suited comp squat. So that little percentage is actually a much larger percentage of the squat variation being used in training.
They are not moving light weights fast. They are moving moderate-heavy weights fast. An intermediate using accommodating resistance might reach 80+ percent of the movement they’re doing at the top of the movement.
