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Which of These Progressions for Strength and Mass?

#1

So im wondering which of this progression would work better for strength and mass gains in the big 4 (bench, ohp, squat, deadlift) based on ur experience

Template 1
5x3 200 pounds
5x4 200 pounds
5x5 200 pounds
Add 10 pounds and repeat

Template 2
5x5 at say 200 pounds
5x4 at 210 (5%increase)
5x3 at 220 (5% increase again)
Restart at 5x5 at 210 and repeat

#2

I think you’ll find there is almost no difference between those two for either goal honestly. Certainly in the time scale of a few months.

Even if there was there is no reason you HAVE to only do one and never do the other. Do one for 3 months then the other.

1 Like
#3

Thanks man! Im trying to reach that 135 strict press 225 floor press and 405 trap bar deadlift for too much time

#4

For how long?

#5

Personally this has worked for me. I would do it this way. This way you know for a fact you can REALLY lift 200lbs for 5x5 vs just having one good day.

5x3 200 pounds
5x4 200 pounds
5x5 200 pounds
5x5 200 pounds with 1:30 sec rest
5x5 200 pounds with 1 min rest
Add 10 pounds and repeat

2 Likes
#6

Since 2016… ive some setbacks from injuries and just life but as soon as im back to the gym in mid july i need to crush those goals by the end of the year!

#7

Since u tried that version and it worked im gonna go with it

#8

Just run through some proven 5x5 templates -madcow or one of Bill Starr’s etc