The amount of training knowledge/resources that have become available over the last decade are absolutely outstanding, however knowing which ones to read and then apply for you can be difficult.
Here is a quick guide to the types of methods that will work well deepening on a persons experience levels. Obviously that is not to say that the methods can’t be used in any level, this is just a frame/guide for the most optimal use of them from my experience.
Beginners – Less than 2 years training experience
– Linear Progression (think 5×5)
– The Hepburn Method (think double/triple progression)
Intermediate – Between 2-4 years training experience
– Block Periodisation (think 1-3month strength, hypertrophy, cutting)
– RPE Based Programming (look up reactive training systems)
Advanced – 4+ years training experience
– DUP/WUP (weekly or daily undulating periodisation, this would be a heavy-light-medium rotation on either daily or weekly sessions)
– Daily Maxing & Back Off Sets (working to a heavy rep range then backing off for volume, look up auto-regulation)
Now all of these methods can be used at any level, however you will notice that the more advanced the lifer becomes in terms of training age the more intuitive the workouts become, this is because they will have gained a sense of how their body works and how hard to push themselves, something some intermediates have but a form of training beginners should not go near quite yet.
You will find that some top level athletes use block periodisation and have a very structured program because that’s how they work best, there is technically no ‘best’ training method, however there are ones that are better suited depending on a persons level of experience.
Take the tips in this post and look objectively at the information you seek so that you can find what is best for you at this current stage. Once you find something that you want to put in to action I suggest you do it for at least 3 months, perhaps 6 because only then will you know if it’s working for you.
As Captain Barbossa once said “They’re more like guidelines than actually rules.”