Fast lifts done right make me feel younger, stronger, and more athletic the longer I keep them in my stable.
Decent short term strength and size peaking is possible and (kind of) easy. The intensity and volume used to extract these peaks is not sustainable and will lead to staleness if used over a long period of time.
If your routine takes a spreadsheet to remember or is hard to read, it's too fucking complicated. Your progression should not read like a Java script.
If your goal is not sport or task specific, keep to powerbuilding.
Limit the number of main movements in your stable at any given time. Strive to increase the low and high rep maximums of these movements for as long as possible, then swap them out when you stall out.
An addendum to the above. 1-2 weeks of bad workouts is not stalling out. Focus on quality and quantity of both your rest and nutrition before making a call to change gears.
On the other hand, small bodyparts lifted exclusively for volume and the pump may swap out movements anytime.
Neglect abdominal work and conditioning at your peril. They are the glue that tie your effort into strength.
Speaking of conditioning...kettlebell swings are vastly underrated. For incredibly low risk, you can perform a useful form conditioning that brings blood to muscles that are apt to shut off or get extremely tight.
Practice all rep ranges. There should not be a point where you can not put up a decent 10rm in a movement you regularly practice.
I generally classify movements to keep myself honest. Every movement is a ratio between these categories, but there is always a focus on one or the other.
- moving weight
- feeling weight
- getting an extreme stretch and contraction with a pump as a goal
- isometric contractions and partials
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