AMRAP sets: when and how to use them
What AMRAP sets are, how to do them safely, and when they make sense in a 5x5 program. A practical guide to as many reps as possible training.
#progression
8 articles tagged with #progression
Microloading: how to keep progressing when 2.5kg is too much
The strategy behind adding less than 2.5kg per session. When to microload, which lifts need it, and how to program fractional progression for continued gains.
Microplates: why small weight jumps matter
How fractional plates extend linear progression by weeks or months. Which lifts need them, what to buy, and why 1.25kg jumps beat stalling.
Best intermediate programs after 5x5
Done with linear progression? Compare Madcow, Texas Method, 5/3/1, GZCL, nSuns, and more. How to choose the right intermediate program for your goals.
How to increase your overhead press
Proven strategies to break through OHP plateaus. Microloading, form fixes, weak point analysis, and accessories to build a stronger press.
When to stop 5x5 and switch programs
How to know when linear progression is done. Signs you've outgrown 5x5, what intermediate means, and which programs to transition to.
How to pick your starting weights for 5x5
Choose the right starting weights for squat, bench, press, row, and deadlift. Why starting too heavy is the biggest beginner mistake and how to avoid it.
Failed a rep on 5x5? Here's exactly what to do next
Step-by-step decision tree: retry the weight, deload 10%, or switch exercises. The complete protocol for missed reps on StrongLifts 5x5.