I’ve mentioned before but I’ve always been a fan of Mark Rippetoe and his methods. He gets a lot of hate, but the Starting Strength Linear Progression (LP) methodology is pretty good for novices.
I’ve actually been doing it since June and have been making some progress.
Here’s set 3 of 350 x 5.
I stared around June. Have taken a couple resets (forced and unforced) as well as made a few mistakes.
Currently I’m in the advanced novice stage, something I should have moved to sooner.
A big misunderstanding is what a novice actually is. Simply put, it means you can add weight to the bar EVERY session.
It has NOTHING to do with how long you’ve been working out.
From a strength perspective, you WANT to be a novice.
This means you can get stronger. Fast.
A lot of active adults, despite working out for years, are still novices because they haven’t actually dedicated the time to a true linear progression.
Here’s the program
Only difference between each session is you alternate overhead press (OHP) and bench.
The program is done 3 days/week. On M-W-F you do A-B-A. Then the following week you do B-A-B. Week 3 back to A-B-A, and continue this (kind of) forever.
Rest 48 hours between sessions, 72 hours each week (3 sessions)
You can make 10# jumps on the squat, 10-15# jumps (bigger at first) on the deadlift (DL), and 5# jumps on OHP/bench.
The kicker here is this is PHASE 1.
After 2-3 weeks you move to Phase II since deadlifting daily gets tiring so you add in the power clean (PC)
I’ll detail Phase II-III below and it’ll be behind a paywall. Why a paywall when you can read this exact stuff online for free (LINK)?
I’ve been personally doing this program myself and running clients in my clinic through it, so I understand how to modify it based on injuries and understand the techniques.
The paywall helps me offer a premium service to our paid subscribers looking to get into barbell training. This is a great program to START after you complete rehab, and
can be done FOR rehab (with the correct guidance)
You can ask questions in the comments or send me a message and ask me how to start.