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PHAT, speedwork and more12980

Flow private msg quote post Address this user
Going to start PHAT again in few weeks, but I'm confused about the speedwork. Is it that necessary? Does it really help with strenght gains or what's it function?

And second, how do ou guys progress, for example, in bench press? Do you first add sets, then reps and then weights? Or just increase the load (lets assume 5%) everytime you do for example 3x4, and then wait till you can do 3x4 with the increased weight.
Just guessing what style would fit best in PHAT where is not much failure but bigger frequency.
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Konstantinov private msg quote post Address this user
Speed work is just as beneficial as the heavy work. Don't take it out, it's there for a reason. If you don't have explosiveness you won't be able to shift as much weight.

For progress, I try to do 3 sets of 3 to 5 reps on heavy days for the big lifts. If I manage 3 sets of 5 I increase the weight next session.
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Devil82 private msg quote post Address this user
I add weight on power days, and try to up reps on hypertrophy days. once I'm about the allowed range (12-15) eg I add slight more weight
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