At the time I was inexperienced with counting macros so ended up on the chubby side. Great article cheers. Definitely give it another run after your cut. Nate, you are SPOT on! The thing many people have forgotten about is that the body adapts and once you have taken it to a certain point in training it will not progress until you return to that point and force adaption…..
You attempt to add more weight but just cant seem to do it. You listen to the arm chair gym bots and start switching to BS light weights and all the other nonsense. Because yr body adapted to the bench press. This will keep the growth going and you will never compromise the weight. Soon the body will adapt and you will put on the exercise. That being said I now have a love for barbell training and have been running for a while and made decent strength gains.
I always find that the first few reps in the gym I can push a new maximum. After that, my body simply cannot do anymore reps and I have to drop at least 10 lbs under the maximum to do any more reps.
Start Here! Archives Casual Style Posted on June 8, If you graph this progress, it'll result in an upward trending straight line. But be warned… Linear Progression Is Terrifying, If You Have The Guts To Keep Going To understand the toll that linear progression takes on your body, imagine that you've just completed a marathon and collapsed after crossing the finish line. That's it, the most you could possibly do, an achievement of a lifetime.
Linear Progression Is Effective My client's progress on Starting Strength , one of the best linear progression programs available. They simply don't consider how today's workout affects future workouts. But even with this success rate, most don't have the self-control for such a surefire plan. I hope you do.
Newbies Experienced lifters People recovering from injuries So, almost everyone. I can do that in 20 minutes! I'm only supposed to lift 5 more pounds? But I can lift more than that!!! Linear Progression Prevents Injury Injury prevention on a program that incorporates linear progression is accomplished in multiple ways.
Increasing your strength should be approached in the same way. Before you know it, you'll be setting PRs every workout and still feeling amazing. Linear Progression Works Best With Compound Movements Any exercise can be loaded incrementally, but when you consider weight increases as a percentage of the total then compound exercises come out ahead.
How long do you think you can make jumps like that? Linear Progression Works Best With Simple Programming With the amount of fatigue that accumulates on a linear progression program, it's best not to do too many exercises. Linear Progression Works Best With Higher Frequency For me, working a body part or specific lift once per week feels like taking one step forward and one step backwards in terms of strength.
To make consistent progress, it's best to make small increases two or three times per week. Get The Most Out Of Your Workouts With Linear Progression By setting yourself up with a program revolving around a handful of compound movements performed multiple times per week and progressing slowly, you stand to make the best progress of your lifting career.
All the best, Nate. By Nate. You Might Also Like. Reply Richard June 8, at am I have the starting strength book, but good to be reminded of their insistence on increasing your lifts every time. What percentage of your 5RM would you recommend starting from? Reply Richard June 11, at pm OK, thanks! Reply Ramin June 8, at pm Great article! Reply Nate June 8, at pm You got it, Ramin! Reply Thomas June 8, at pm Practical programming for strength training 3rd edition covers most of the potential issues with novice programming and stalls.
Reply Nate June 8, at pm Thanks for the contributions, Thomas! Reply John June 8, at pm I know starting strength and strong lifts are great programs, but they bore the shit out of me because my goals are more bodybuilding oriented and doing a full body routine centered around more dumbbells, calisthenics and dynamic movements like a jump rope has helped me stay the most consistent. Reply Nate June 8, at pm That is one of the major downsides to simple programs. Reply Dan June 9, at am I just started Starting Strength last week so this post is particularly timely.
Reply ace June 12, at pm You really owe it to your readers to disclose that you took or take steroids. So i started on a simple linear progression program originally increasing weight on the lifts every workout, then shifting to increasing every week i went all the way up to squat So at the end of the day the illness was a blessing as i found out the true power of applying the simple principles of linear progression on the core lifts that Rip teaches.
Join Date Jul Posts I ate like a horse and gained 30 pounds on starting strength. I also milked it for about 18 months. At a youthful 40 and change I got 1xbw bench, 1. I'm fairly sure there was still some room in my bench so I'd gues at 1. Age and genetics are going to be a real factor. Milk it as long as you can as everything else is going to be slower but you will know when you are done.
Join Date Aug Posts 9. I hit on the squat before I had to reset for the 2nd time. At this point I had already reset all my other lifts except deadlift twice, and hit my first stall on the deadlift at , I think. In the middle of the reset I decided to finally change programs to focus on powerlifting. Since then my 1RM on the squat is at and for deadlift. I still could have progressed linear, but I think switching programs has made progress much faster. Originally Posted by confuzzl3don3.
Page 1 of 2 1 2 Last Jump to page:. Bookmarks Bookmarks Digg del. All times are GMT The time now is AM. You should never focus on finishing the program quickly by adding massive loads fast. Big stress can hurt you. Make it hard till the end by adding more and more weight. For novice progression, you can do it fast because your body has not adapted to the stress of weightlifting yet. However, it depends entirely on your bodyweight and if you are male or female.
Could lifters still progress pass these intermediate ratios using linear progression? The answer is… of course! You should run linear progression for as long as you can since there is no other time in your lifting career where you can implement this programming style and get stronger every workout. Linear progression stops when you are not recovering from your workout or if you hit a stall. Usually, lifters will repeat the same workout times and not make any progress before a linear progression program does not work effectively for them anymore.
There are various times when you can stop doing the linear progression. The first case is when you are not growing or recovering.
This may be due to the exhaustion of calories or even lack of rest. You may also be eating, resting and doing deloading but still, you cannot break your limit. This is when you want to move onto a bit complicated but slow weekly progression to help you make more progress. The time it takes for you to stop doing linear progression varies from one person to another.
If you can recover quickly and go back to handle more heavyweights, then you are gifted. While some would stall out at around lbs squats, others can reach lbs and still keep going. It is quite different from single progression that only focuses on progressing in one training variable like reps, sets or weight. In this method, you can pick two training variables then set progress in those frames.
You can even start by doing 3 sets of 6 using a kg in the squat then work 3 sets of 8 reps as you increase the load. Here, you will be varying two factors i. Alternatively, you can use the Rest-Pause approach. Let us use the bench press as an example. Pick a weight that is about 3RM and do about 10 singles. After that, you can rest for a minute then work out another 10 singles then reduce your resting period to about 10 seconds.
In the next workouts, try adding more weight and start the procedure again. In this method, the two training variables we improved are weight and resting periods. When using the double progression method, there are many suggestions on how beginners and advanced weight lifters can best use the method.
For instance, beginners are required to perform extra reps for every set each time they repeat the exercise until they reach the required rep range. Weight increments can be in the form of five pounds and the cycle repeated over. This works best for beginners and intermediate. Most people prefer double progression because it is not only easy but also effective in improving your performance and strength. It also works well with various machines like dumbbells, barbells, cable machines, and even kettlebells.
Linear progression is a training method suitable for those who want to improve their overall strength.
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