Novice Linear Progression Program Explained

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What if we told you that, if you're a novice, you could add weight to your main lifts 3x per week?
But, what is a "novice" exactly?
A novice is someone for whom the stress of a single workout is significant enough to drive a physical adaptation but also allow for adequate recovery, creating a strength increase by the next workout, 48 to 72 hours later.
We increase the stress a little bit each workout by adding weight to the bar from the previous session. The weight on the bar is the only thing that changes when you are a novice, increasing workout to workout linearly, which is why Starting Strength calls it’s novice program the Novice LINEAR Progression.
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9 сен 2024

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Комментарии : 69

@BarbellLogic 6 лет назад

Share this video with a friend who needs to DO THEIR FAHVES! Thanks for subscribing - hit that THUMBS UP button!

@jamiet9493 5 лет назад

So, 5 out of 4 of these videos are private, oookay? Why would I subscribe?

@spambuddyboy 6 лет назад

Click bait! That thumbnail tho. I wanna see Niki Sims.

@amjedalsadig2647 3 месяца назад

THANK YOU FOR THE DIRECT INFORMATIVE CONTENT. So I'm beginner and I want to know what I should do from the moment I walk out from home to get back, should i just do these 3 exerciese per workout or do I have to add some warm-up cardio or stretches or and pre -compound exercise to warm up like the squats doing leg extensions and curls or that is not for beginners and for the more advanced levels. I also want to know if it is okay to play basketball on off days. Thanks again.

@BarbellLogic 3 месяца назад

Good questions. Warm up: can simply do light barbell exercises to warm up, generally, though you can do a general warm up if you want (e.g. like a short 5 minute cardio type thing). Here is a video we did on warming up: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ye11IGhcS5A.htmlsi=EheKAX13BAnoIrdF Yes, fine to play BBall on your off days, though pay attention to your recovery. It may actually work better to play basketball on days you lift so you have days off. Ensure you at least have one day completely off (no cardio, basketball, or lifting). 3 exercises or just fine. 2 basic options. 3x weekly total body Squat 3x5 Press or Bench PRess 3x5 Deadlift 1x5 OR 4-day split Lower (2x weekly) Squat 3x5 Deadlift 1x5 Upper Press 3x5 Bench Press 3x5 (optional) Chin-ups or similar

@davidthomspson9771 6 лет назад

Nikki thumbnail bait ! damn you

@ryanstovercfp 6 лет назад

Is that a Poor Charlie's Almanack I see in the background?? Compound interest + Compound muscle growth!

@BM-ru7ef 5 лет назад

yup and "The Intelligent Investor" is up there too.

@jeffreybabino1411 2 года назад

Great video thanks

@BarbellLogic 2 года назад

Thanks

@joaocardoso6569 Год назад

TEACHER. I'M BRAZILIAN AND I FOLLOW YOUR CHANNEL. IN 2020 I BROKE MY RIGHT FEMUR,. AFTER I RECOVERED, I CONTINUE DOING BODYBUILDING AND FOLLOW YOUR TRAINING. IN TRAINING "A" I DO SQUATS, PRESS AND DEADLIFT AND IN TRAINING "B" I DO SQUATS, BENCH PRESS AND DEADLIFT WITH THE FOLLOWING WEIGHTS: 80 KG SQUAT AND 80 KG IN DEADLIFT AND 60 KG IN BENCH PRESS. I HAVE RECOVERED WELL AND I AM OVER 60 YEARS OF AGE. I DO IT VERY QUIETLY. I JUST ASKED ABOUT THE LEG PRESS BECAUSE I DON'T HAVE THICK LEGS, BECAUSE I'M SLIM. WEIGHT 63 KILOS. THEREFORE, I ASKED ABOUT THE LEG PRESS IF I NEED TO PUT IT ON MY WORKOUT. OR IF IT IS ALREADY MORE THAN ENOUGH. THANKS.

@BarbellLogic Год назад

We would say hold off, for now - let the squats & deadlifts do their works. Later on, though, that additional stress will be beneficial to adding more muscle.

@mikelloyd5606 3 года назад

Dang, I need to go back and read my book. I’ve been doing three sets of five on dead lift and it’s been killing me. LOL

@BarbellLogic 3 года назад

You can reduce to 2x5 or 1x5 and that will help you to continue adding weight 💪 are you deadlifting 3x a week?

@mikelloyd5606 3 года назад

@@BarbellLogic I went back to the book and started following it correctly, so yes I am doing deadlift 3x a week right now. I think this next week we are adding power cleans, so I think it’s going to change though.

@Mukation 2 года назад

Damn, been doing the same thing hahaha....

@joaocardoso6569 Год назад

IN THIS INITIAL TRAINING, COULD YOU PUT THE LEG PRESS TOGETHER WITH THE SQUATS? OR IS IT NOT NECESSARY? THANK YOU.

@BarbellLogic Год назад

Not necessary - might add that in later as you get more advanced.

@jakehahn2457 3 года назад

Perfect 👌🏼

@puertoricanboii 5 лет назад

This sounds like exactly what I need to start my journey into strength training! I have a few questions though: so the first time I do workout B, I add 5lbs to the weight I did on my first workout A .. so then 2nd workout A will use the weight from the first workout B? Then jumps another 5lbs on 2nd workout B, etc etc? Second question is when do the press and bench increase in weight? Finally, for a beginner like myself, how long should this program be ran for? Or is there no set timeframe, it’s going to be different for each person? Thanks guys!

@BarbellLogic 5 лет назад

You add 5 pounds each time you go in to the gym. Some folks do it longer than others. Just get in there and do it! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7lBCaUS1_uY.html

@ericlamothe9182 2 года назад

What % of our 1 RM should we start for the lifts?

@vinthechin12 6 лет назад

What to do when bench stalls but deadlift and squat still progress?

@BarbellLogic 6 лет назад

Move the bench to more complex programming. The other lifts stay the course!

@entropiceffect 6 лет назад

I found adding more volume to bench after stalling helpful

@adyp5176 5 лет назад

i/reduce the squats to 3x5 ii/at some point, you as an individual, will have gone as far as you can on 'daily' linear progression; necessitating a switch to either 'waveform' or weekly progression programs (Texas Method, Madcow, Nsuns, 531, Candito). Either that, or follow the bro advice of "just up your calories" and turn into a blob

@bungalobenny 6 лет назад

what about specific muscle group focused exercises daily rather than the mix?

@BarbellLogic 6 лет назад

There is no need to focus on a specific muscle group if it is already being trained in the four big movements. It's a waste of time to treat the body in such a piecemeal approach.

@ericlangborgh7753 5 лет назад

For a novice, if on the third working set one finds he still has 2-3 reps left in the tank, should he do them? IOW, working set of 5-5-7, e.g. Or under this program should one just stop at 5 reps on the 3rd set no matter what?

@BarbellLogic 5 лет назад

We just answered your question in your above comment!

@Russocass 5 лет назад

@@BarbellLogic I didn't find the answer :(

@frankchen4229 6 лет назад

wait workout B doesnt have power clean?

@BarbellLogic 6 лет назад

Frank Chen not for the first several weeks.

@AJ-we9kd 4 года назад

For those that quit within a few months. Is following the recovery schedule necessary when deloading 50%? When to incorporate OHP/Power Cleans/rows. Those lifts are much harder, and risky when done wrong. I would be happy to make it back to lifting triple digits. I end up losing most of my gains because of my hobby of competitive cycling for 8 months of the year. Is it all nutritional, or do I need to lift 12months of the year to maintain? If one runs out of plates, can they simply increase reps, my bar maxes at 120lbs?

@TayLybb 6 лет назад

What if I want to lift more than 3 times per week?

@TayLybb 6 лет назад

@Chad W same repetive dogma huh? love me some pink dumbells. I do a heavy 4 day split that SS recommends for more intermediate lifters. But, I think I could benefit from LP still.

@FlySprket 4 года назад

would it be good if at workout B instead of deadlifts, do rows?

@BarbellLogic 4 года назад

Sure!

@ccota23 4 года назад

So how would a full week look like, Sunday - Saturday? Monday: A workout, Tuesday: B workout, Wednesday: OFF,....?

@BarbellLogic 3 года назад

Hey there! See below! Monday: Workout A Wednesday: Workout B Friday: Workout A Monday: Workout B Wednesday: Workout A Friday: Workout B You want to give yourself a REST DAY between every workout. In order to get stronger, you must give your body the time to recover from your workouts. :) Hope this helped!

@keeeeegs 3 года назад

@@BarbellLogic Would it be okay to run a short run like 5km on these rest days off? Thanks!

@BarbellLogic 3 года назад

@@keeeeegs My question to you would be, what is the purpose of running that extra 5k on your days off? Weight loss? To keep busy and work out all 7 days a week?

@BarbellLogic 3 года назад

It will likely affect your recovery and impact your workouts in the long-run, so if you can go through this program for a few months without running too much, you’ll have a better shot at getting as strong as possible very quickly. That said, if you really LOVE running and cannot go without it, I’d recommend running on Saturday, or immediately after your workout so that you have an extra day off before your next training session :)

@keeeeegs 3 года назад

@@BarbellLogic Hey mate. I've started this yesturday. I accidently did 3 x 5 on the deadlift because i was paying too much attention towards the end. Wasnt the end of the world though. I started my workout with 5km on the treadmill then went on to Squat, Bench, Dead. for 3x5 The reason i want to run too is because i enjoy it. Im booked in for a half marathon in Feb too. Im not starting from an absolute beginning, im pretty fit but doing this program is a way for me to get back into the gym and i want to get STRONGER :)

@somebody3158 3 года назад

@Barbell Logic Thoughts on Stronglifts 5x5

@BarbellLogic 3 года назад

Generally the same as what we program as a novice but with two extra sets. You'll need to change the program quite a bit earlier to account for the extra volume than with a 3x5 LP. We feel that as a rank novice, 3x5 is enough stress to progress.

@danieljensen3781 3 года назад

perfect

@njm1259 5 лет назад

Can you do accessorie movements on top of the compound movements

@BarbellLogic 5 лет назад

Yes, but that's usually done after completing NLP.

@junky802 5 лет назад

Would it be wrong to do other barbell workouts in those days as well as maybe a arm day?

@BarbellLogic 5 лет назад

Are you still running the novice linear progression?

@junky802 5 лет назад

Barbell Logic Yes. I’m still training to get the forms sold as well. I’m still used to the “ bro splits” mindset with the fantasy of big arms. Basically I’m relearning every thing.

@BarbellLogic 5 лет назад

Glad you're willing to relearn and rethink your time in the gym. Try to stick to the linear progression as written the best you can, without the additional arm day. Once your deadlift starts to slow down, you can add chins and get a nice bicep pump from those :)

@junky802 5 лет назад

Barbell Logic Thanks

@jeffreybabino1411 2 года назад

No bent over row thanks

@BarbellLogic 2 года назад

Yep, we add in later.

@liyaguliaieva1111 4 года назад

What do you do if a beginner has the poorest mobility and stability, can't do no one of compound dlifts?

@BarbellLogic 4 года назад

You may need to incorporate some gentle stretches such as the "low bar squat stretch"

@fabios6844 2 года назад

Men, just 3 exercises by gym´s session?! 3x by week?

@BarbellLogic 2 года назад

For beginners, yes

@fabios6844 2 года назад

@@BarbellLogic Thank you!

@BarbellLogic 2 года назад

@@fabios6844 Thank YOU

@user-jm5hb3tl1d Год назад

TEACHER. I'M BRAZILIAN AND I FOLLOW YOUR CHANNEL. IN 2020 I BROKE MY RIGHT FEMUR,. AFTER I RECOVERED, I CONTINUE DOING BODYBUILDING AND FOLLOW YOUR TRAINING. IN TRAINING A I DO SQUATS, PRESS UP AND DEADLISES AND IN TRAINING B I DO SQUATS, MILITARY DEVELOPMENT AND DEADLINES WITH THE FOLLOWING WEIGHTS: 80 KG SQUATCHETS9 AND 80 KG IN DEADLIFT AND 60 KG IN BENCH UP. I HAVE RECOVERED WELL AND I AM OVER 60 YEARS OF AGE. I DO IT VERY QUIETLY. I JUST ASKED ABOUT THE LEG PRESS BECAUSE I DON'T HAVE THICK LEGS, BECAUSE I'M SLIM. WEIGHT 63 KILOS. THEREFORE, I ASKED ABOUT THE LEG PRESS IF I NEED TO PUT IT ON MY WORKOUT. OR IF IT IS ALREADY MORE THAN ENOUGH. THANKS.

@ArtyCraftZ 5 лет назад

Should I be adding 5lbs per side per workout?

@brakemadness 5 лет назад

Macedonicus The answer is increase the weight by 5lbs. If you increase 5lbs on each side (10lbs.) ...you will notice progress stalls much quicker. The importance of 5 pound increases is critical.

@ArtyCraftZ 5 лет назад

@@brakemadness I see, but 2.5lb plates are hard to come by in Europe. The smallest standard plates at my gym are 2.5kg ones, or roughly 5lbs

@BarbellLogic 5 лет назад

@@ArtyCraftZ You may need to purchase your own fractional plates or see if there's a welder who will make you some. There are some lifters who weigh out odd objects and attach them to the bar as well. Gotta get creative.