How should I program doubles and singles and triples? Is 5 sets of 2 to 3 good enough?

>>70846479 (OP)

Need more context, OP. What are your numbers, goals, training methods, etc.

>numbers

all in lbs.



305 deadlift for 3

225 squat for 5

185 bench for 3

135 ohp for 2



>goals

just become more athletic, not looking to set superman records and get a 600 lbs squat



>training methods

Swapped on-and-off of the HOSS Project but eventually just started doing stuff that I enjoyed and was making gains but recently hit a plateau of sorts. Right now, I'm just doing 4 to 6 sets of a lift for 2 to 3 reps. Working my way up and trying to set a new rep PR for a weight instead of a weight PR for the rep.



I'm 175, 5'11

>>70846479 (OP)

>become more athletic

Not sure sets of 1-2-3 would contribute athleticism unless it was for explosive lifts, like cleans. Then something like 6x2 might work.

>175, 5'11

I'm about the same size and I'm almost certain my plateaus are cause by diet (not eating enough) rather than training.

I do a lot of plyometrics and explosive cardio exercises like hill sprints, normal sprints, jumps, frog squats, ball chasing and tossing

Sounds like the singles/doubles/trips are more for top end strength, in that case. I like how Juggernaut Training Systems does it--they give baseline recommendations for sets and rep ranges, and you adjust based on your age, natty status, etc. 

https://www.youtube.com/watch?v=AzixGf9r2Ec [Embed]

You have no muscle mass, you have no business doing anything less than 8 reps.

Also drink some whole milk and OJ and eat some fatty steak.

I've got a lot actually, I'm genetically thick boned and easily put on muscle. I've just been inconsistent in lifting and sometimes took larger breaks or broke stride in programs out of boredom or lack of motivation.

Come now, fren. Nothing wrong with some singles every now and then if this anon enjoys it.

thanks

You have an 800lbs total brother. If you want to squat 6 hundo at 5'11 your best bet is to weigh around 240.

I'm not really worried about squatting 600 lbs.

Honestly I found something like 3x5 where you don't progress unless you make 5 reps all three sets extremely stifling, and made way faster gains by only doing the first set to 5, the other two AMRAP, and adding weight if I hit all 5 reps on the first set. I spent my first six years tweaking and building on the reddit PPL program if that helps.

You just use the same weight for all 3 until you hit it for 15 together?

No, as long as I hit 5 on the first one it doesn't matter what I do on the remaining two.



In the past year I've switched to a 531/PPL hybrid although rather than using submaximal loads like Wendler intended I use my 5RM+3RM+1RM as top sets unless I'm deloading. So same principle, if I hit all three across 3 weeks then I move the weight up. I have been very successful with this regime.

ok will try

>>70846479 (OP)

8 sets of 3 reps
