Training for strength

[Jerusalem]

Which program should i follow if my goal is to increase my overall body strength. I dont want to add too much weight because i dont want to lose speed. Should i follow the 5x5s or a program with less volume?

[saberu]

I was using the method, I'm not sure what it is called, where you do...

up to 8 reps-pause
up to 4 reps-pause
up to 3 reps-pause

each pause was about 5-10 seconds...my strength increased but I didn't gain any weight....which really sucked imo