When You Stop Making Progress On Starting Strength
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- Опубликовано: 23 мар 2024
- In this clip from @TheOkayPodcast , Starting Strength Coach Grant Broggi talks about what happens when you starting missing reps and find hit hard to make progress when you run the Starting Strength Novice Linear Progression.
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I’ve found if I miss a set, or even worse, sets; I find either reducing the weight by a mere 10% or simply trying again after a few days of rest and a little bit of increased eating - gets me right back on track. I would definitely consider myself a late novice - early intermediate. I lost 30 pounds last year which set me way back but now I’m leaner, feel healthier, and slowly making way back. I just focus on slow progression (5 pounds every 7-10 days) and monitor my bodyweight. I’m trying my hardest to gain weight without packing on the pounds like I did a few years ago. I dug myself into a hole like that.
I needed to hear this. My OHP and Bench just stalled. Still chipping away at it. I'll get past it one of these days.
Good stuff
I do heavy, light, medium and it works for me
I started missing. Backed weights off to 75% of previous bests and started building back up over several workouts and guess what... I made new PR's. I have also taken 2 weeks off from no training and then built up again over 8 weeks and hit new pr's. Several ways to do this
If I run into a place when I cant do 3x5 I rest some and finish the 15. The next time I lift I space out the time by a few minutes. I shorten the time between sets over the next few workout days until I hit my rest time and then I press on.
I love trying the same weight until i get all reps. It's been a long time since i did starting strength but even as an advanced lifter I still thrive on building up my ability to do 5s. With 5x5 I'll hammer at a weight once a week until i get all then go up again. It might take 2 months to go up in weight but if i eat and sleep enough the rep count always goes up.
I thought when stress three time a week is too much to recover from you would have a light day Wednesday and when twice weekly stress is too much to recover from you would move to weekly stress like on Texas method. When weekly stress is too much to recover from you would move to dual factor model with multiple week stress and this is the highest level of training advancement. Skipping any of these steps or not moving onto the next one when appropriate is squandering your potential.
I am skeptical of resorting to lower rep sets in order to increase 3x5 performance but I have not considered that as an option. I could really push the intensity if doing 15 sets of 1 to get a total of 15 reps, maybe nearly 90%. instead of 83% with 3x5 on squat for example. Only way to know if this is effective for increasing 3x5 is to try it.
Add more weight, more reps, more protein.
I transitioned to 5-3-1
what are your pronouns?
@@nattyfatty6.0🤣🤣
@@nattyfatty6.0😂😂😂😂
Wendler? Terrible program for Natty's
Once the NLP ends. Hop on that HLM or 4 day Texas method. You can milk those guys out pretty far.
“Milk”- a subtle GOMAD reference?😂
“ Milk “ - you mean jugs?
Progressively overloading compound movements is “ starting strength “?
Yep😂
Basically. That’s why the program works. It forces people to literally just progressive overload a few movements until they can’t. They then go on to a different program. This is why so many people get so strong so fast.
No.
@@picklejamrecords8731 Yes. Hence the name “starting strength” its entire purpose is to have people milk out their novice phase. It is a beginner program. Not an intermediate one.
What would rip say?
Do the 5th rep!!
Eat. More.
Finish. The. Set.
0:03 It's ridiculously overcomplicated. It could be a lot simpler. I've made numerous videos on this topic
When you stop progressing it's because you're not a novice anymore, but the Starting Strength zealots always wanna find a way to run the program forever
Read the book.
Do you really do 50% of your work sets weekly as a “light day”? Just skip the gym instead; that’s just as useful as doing nothing.
SS-HLM- 531
I never really got stuck on this program. I just eventually stayed sore so much and the workouts were like torture, so I switched programs. Then lifting was fun again LOL. Call me a wuss if you wish