T Nation

Supplemental Lift - Double Progression or Rest Pause?

#1

For my main lift of the day I am working up to one top set at a given percentage similar to a 5-3-1 or your best damn strength main lift progression.

My question is on the supplemental lifts, would it be best to use a double progression in the 4-6 rep range or a double rest pause set in the 4-6 rep range?

My goal is strength and size so I figured 4-6 reps would be best. The reason I was thinking about leaning towards rest pause is based on getting in and out of the gym, due to my time and schedule.

Thank you for your time.

#2

I would periodize it…

Week 1: 4 x 4-6 reps
Week 2: 2 x 4-6, 2 x 4-6 + RP
Week 3: 1 x 4-6, 1 x 4-6+ RP, 1 x 4-6 +2RP

#3

Awesome! I’ll give it a try. Thank you