I have been following a version of Brook Kubiks big bench program which is basically a 5x5 routine ie you start light and add weight to the bar at each training session. However i’m near the end of my cycle now and would like to keep it going so was wondering if perhaps mixing two training pinciples might be a good option to try and increase my strength that bit further ?
For example lets take flat bench press could i do 3x3 for strength then to finish off reduce the weight and do one more set with a weight that allows me to get 8-10 reps, the idea being that i get the strength gains associated with the 3x3 protocol which would mean that in theory the lighter weight would go up allowing me to use a greater weight for the 8-10 rep range which is more associated with muscle growth.
Perhaps another way around it would be to perform the 3x3 with a compound ie bench followed by an isolation exercise such as flyes for the higher reps any thoughts welcome.
Yet another idea I had was maybe to switch to a more Doug Hepburn type format ie as copied from an article on T-Nation.
After doing two warm-up sets, choose a weight you can handle for three reps,and do 5x1. Rest two to four minutes between each set. At the next workout do 6x1.
The goal is to work up to 8x1 over several workouts.When you reach 8x1, add five to ten pounds, drop back to 5x1, and repeat the process. This manner of progression automatically cycles the intensity to avoid overtraining. As the workout’s intensity goes up, the volume decreases to induce adaptation.
This again could be followed by a couple of pump sets as typically used by Doug Hepburn in the early days.
Any thoughts on this ?