Foar a intermediate powerlifting(or player of Basket) for improvenig Max Strength(1RM) is better A) or B) or C)or…?Thanx
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Mesocycle tipe A)with Volume (in reps decrescent)
Week1- 5 sets X 6 reps(120 seconds rest-sets)
W2- 4x4(180 sec)
W3 3x3(240")
W4/Unload- 2x2(max rest-5 minutes)
Meso type 2)with Volume(in COSTANT total reps )
Week1-3setsX6 reps(with 7-8 RM)/rest-set 120seconds
W2----4x4/rest 150 sec.
W3----5x3/180 sec
W4/UNLOAD-3x3/240-420 seconds between sets
Type C
W1-3sets X 4reps(120")
W2-4x3(180")
W3-6x3(240")
W4-2x2(5 minutes)
Or others alternative…?
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And(before) is good doing a Mesocycle of Accumulation of 3-4 weeks with 5-8 reps(120 seconds rest-sets) and more sets?
THANX