Hi, I did a 3x5 program with straight sets and my progress has stalled, so I’m looking for another progression method.
Which of these would be better?
Dorian Yates style: 2 sets to ‘warm-up’ with moderate intensity, leaving 2-3 reps in the tank and then 1 all-out set taken to technical failure. (last set as marker for progressive overload, when hitting a certain amount of reps with a certain weight, you go up in weight)
Good warm-up and then the first set high intensity taken to failure. Then 2 more sets with the same weight leaving 1-2 reps in the tank, amount of reps don’t matter as you’ll be weaker after that first set. (first set as maker for progressive overload, same as 1)
Picking a rep range and trying to get all 3 sets within that rep range without ever going to failure (or just shy of technical failure). Once you hit all 3 sets within that rep range, up the weights.
The classic ‘once you get 3x Y-reps’ up the weight. Like a 3x5 but a higher rep range.