How to do the Starting Strength Novice Linear Progression - Starting Strength Gyms Podcast #1
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- Опубликовано: 31 май 2024
- A detailed explanation of the NLP, how to progress each lift, and how to avoid common errors to get as strong as possible as quickly as possible. Hosted by Ray Gillenwater, SSC, Co-Founder of Starting Strength Gyms, with Nick Delgadillo, SSC, Head of Gym Operations.
The Two-Factor Model of Sports Performance: startingstrength.com/article/...
The First Three Questions: startingstrength.com/article/...
00:00 Intro
01:10 Who benefits from the Novice Linear Progression?
10:35 Programming/Schedule
16:10 Deadlift/Power Cleans
31:18 “The First Three Questions”
37:40 The Press
46:15 Bench Press
49:08 Squat
01:02:12 Recap
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At what week should I shave my head?
at the start of the program or you are not going to make gains
As soon as your hair starts falling out
Week 2. Your pound for pound strength should take a jump
3
Phase 3
FIRST TIME: I listened and agreed.
SECOND TIME: I listened and had aha moments that connected to my current programming.
THIRD TIME: I took Cornell notes with colored pens.
This podcast is a motivational speech that connects to the center of sustainable action and results unlike the snippet speeches with background gladiator music yelling in my ears.
This means more to us than we can express in a RUclips comment.
Dude, Nick is smart AF. This is the first video I've seen Nick go deep into explaining the SS approach and I've underestimate his expertise. I'm sure he's done other videos similar but this is the first one I see of him like this. Consice in explanation yet thorough. Both of you made this one of the best and most informative SS videos I've seen.
Put in “STARTING STRENGTH PRESS PROGRAMMING” in the search bar if you want to hear an entire hour on press programming from Nick through advanced stages (he does some TLDR version of it during this video, too.)
I know right!
Timestamps
Intro 00:00
Who benefits from the Novice Linear Progression? 1:10
Programming/Schedule 10:35
Deadlift/Power Cleans 16:10
“The First Three Questions” 31:18
The Press 37:40
Bench Press 46:15
Squat 49:08
Recap 01:02:12
Thank you for your service, Ethan.
I just began Starting Strength on Christmas Day, along with my 16 yo son. Currently, I am in process of reading the book, but I found this conversation extremely helpful. I’m sure I’ll be coming back to this again and again. Blessings!
Buy a home gym and use your savings on getting a coach!
Get a coach brother! Earlier you get a coach the better
Well worth it. I work with an apprentice for 100 bucks a month.
in 8 months my lifts are as follows...
Sq- 160lbs- 340lbs
Dl- 245lbs-405lbs
BP- 135lbs- 215lbs
Press- 90lbs- 160lbs
Take your time do it right concentrate on technique 👍
Finish the book soon! I found the most helpful chapters to be in the last 3rd of the book!
Most dangerous thing in the gym is the “trainer” make sure u know wat ur doing before u teach ur son how to lift…
How'd it go?
Interesting watching this 8 months after I started and have hit walls on all my lifts. All of this makes sense and I’m looking forward to making some changes to keep going. Thanks.
This should be mandatory viewing for anyone wanting to do the NLP
This is exactly the info and inspiration that I need to restart my NLP. Thank you, sirs.
You guys absolutely crushed this one, should be required material to compliment the blue and gray books.
Recently ordered myself a copy of the 3rd edition & this excellent video will complement it no doubt. Thank you Starting Strength Team.
I would say this is one of the most important videos you have on YT. Fantastic content.
Great material. Many thanks for your time and effort.
I am new to SS and appreciate this discussion immensely. Thank you.
What a helpful video ! It answers a lot of questions for the novice! Thanks !
Started the novice linear progression one week ago, bought the book today. Thank you for the video.
This is great. I made good progress for 6 months. Then was inconsistent for another 6 months, basically maintained strength. Now I haven’t worked out in 2 months. I’m actually getting motivated to try again because of this.
Excellent content. I’m starting to stall on my lifts and the advice in this video is great thanks so much 👌
Excellent and extremely helpful video,thank you guys!
Good talk. Very informative. Thanks guys.
Brilliant content guys. Very helpful.
Love when people actually know WTF they are talking about!! Thank you Nick and Ray.
Outstanding video!
This is excellent information, thank you.
Watching Stan and jujimufu work the low bar/hipdrive after his seminar visit was such a graceful crossover. I didn't realize he got 100 lbs out of it....
Glad I found this when I did. I started getting stuck, started researching the Texas method, so I found this at the perfect time. Time to institute an easy day. Thanks guys.
You're welcome 🍻
A lot of good solid info here. Thanks.
This video is terribly useful in helping me figure out how to manage the back-half of the NLP. I've run the NLP for 12 weeks and have started to run into a wall around a 290 lb squat and a 320 lb deadlift - it's been discouraging, especially for someone who tends towards a lack of self confidence, but I feel a lot more confident now resetting a few pounds and making consistent progress from here on out. Thanks, guys.
What was your squat deadlift and bench starting out? I have been doing the program for about 9 weeks and have a 210 squat and 250 deadlift with a 165 bench and my progress seems like snail pace compared to everyone else around the 12 week time frame. Im wondering if i’m doing something wrong? My squat has stalled at 185, 205 and I feel like I’m not gonna make the next 5 pound squat jump to 215 and I will stall once again. My deadlift has never stalled but it’s getting really heavy and difficult to make 5 reps with good form. My bench stalled at 155 and now 165. When i started this program I was at 140 bench for 5s. Why are these light weights giving me an issue? I’m 185 pounds 5’10 at around 20-25% bf eating at maintenance or a small surplus.
@@CorvetteBro I'm not a coach or super-experienced lifter, but I can try to offer some advice or thoughts.
My starting squat and deadlift were a conservative 125 lbs and bench a 105 lbs. My bodyweight was 170 lbs at 6'1". Despite some programming errors, form setbacks, and tendonitis, I had a 250 lb squat and 280 lb deadlift by the end of week 9. My bodyweight was 198 lbs.
By the end of week 12, I had a 290 lb squat and a 320 lb deadlift, at which point I had a major reset due to fatigue, fear, and form errors. My weight was 205.2.
Working back up to week 27, my squat is at a top set of 330 lbs and my deadlift is still progressing at a heavy 385. My weight is around 216. You can see a pattern here.
There are lots of things I don't know from just your post but I'm guessing you don't REALLY know your bf percentage, and the fact that you mentioned it, probably means you're concerned with it and are trying to lean gain or something. Read the article the The First Three Questions and EAT MORE. Assuming your form is good, I'm guessing you're not eating enough or you're not resting enough between sets. I ate 4000-4500 calories most of the program and have put on 45 lbs of bodyweight. Sure, I have a tummy, but I am not fat. You can kinda still see my abs on a good day.
Let me know what happens.
At that strength level you should move on to another program
Best advice i can give u is drop this bullshit program an buy 531 forever and read the book an run the program the right way . I know somone who hit 790 deadlift using 531 and ill be getting 700 soon using this program . Best workout i ever used . Starting strength will not get you advanced strength
@@johnfioravanti3168you dont have to become a fat ass to get stronger . Doing that is pure shit
Been at it for a month and all my lifts are up 20lbs so far. Very exciting :-)
This is excellent, thank you very much 🤟
My third time watching this same podcast lol maybe I should take notes
This is great thanks!
Took up SS about 1 year and 7 months ago
Took the skills I learned in nlp into my intermediate programming
My starting total was 750lb
I'm at 1300 total right now
With a 215 ohp
It works
Hell yes 💪🏻
Great info there for us beginners.
I’m using the template but I swapped power cleans for pendlay rows and deadlifts for RDl’s..I hope I can try deadlifts soon. I’m nervous with them from a back. injury twenty years ago .
I had to watch this video twice. First time blew my mind because I realized how incorrectly I was approaching SS / NLP. Second time through I had to go through and take notes. I really hope this can help my future training.
How did things go?
Could you share your notes with us?
@@user-vv4wt5jc6t
Sure. I did not bother taking down concepts I was familiar with but here is the outline:
-NLP needs to be modified for continual advancement
-The PROCESS of how to change will be my main focus
-Lifts can be adjusted individually
-Make few changes as small and as gradually as possible.
Deadlift:
-DL should progress starting with 3x per week (knew this from SS) and quickly move to 1.5x per week (knew this from SS). Eventually you will want to alternate to 1x per week
-Adding lighter pulling work - Chins / Rows / Light DL
-Chins hard, rows are hard to set the back
-You can reduce the frequency of the deadlift but you CANNOT REMOVE IT from the program. You need to keep it heavy and you need to keep it in 5 reps. Just adjust frequency
-Can go to 5lb jumps in order to continue progressing
-If you're failing reps on the DL - you need to determine if you're not willing to pull on the bar long enough. Sometimes it gets slow
Example progression:
Monday - Heavy DL
Wed: Light pull (power snatch, etc.)
Fri: Medium (row / power clean)
-Don't be afraid to modify your grip. Hook hurts, straps suck, switch grip is awkward. Pro's and con's to all methods. Use some chalk. Think of pushing the floor and don't miss reps.
Pressing:
-First step is to add MORE stress. Add 1 additional press over a 2 week cycle so you hit press 4x in 2 weeks.
Step 1: Get all your reps in. Do NOT move on when you fail. Wait and try again. Get all sets done in as few as possible reps, and eventually do 2.5 lb jumps
(Don't do 15 singles though. Once you get to sets of triples on pressing move to next step)
Step 2: add a day to pressing. Which means you'll bench AND press on the same day
Example progression:
Monday - Press
Wed - Bench
Fri - Bench and Press
With the double day doing single set of 5 on the press. If you have a BAD press (compared to bench) then you can do 5x5.
Benching:
-If you're BAD on your bench (compared to press) then approach it just like the press. (Same example prog except do 1x5 on bench for the double day)
-If you have a generally weak upper body and the bench is 20-50 lbs ahead of the press, then you will respond more strongly to increases in your press
-If your bench and your press are close to one another, you can approach the bench like squat progression
Squat:
-First change is to add a light day
-Do 3x5 at 80% on monday and then add 5 or 2.5lb on friday. So you end up with 2x increases per week rather than 3x. Move the DL to your light squat day. Follow the gradual approach
-Next you can only go heavy 1x5 set on the squat.
Example for a 300lb squat.
Monday - 300lb 1x5 (100%), 270lb 2x5 (2x90%)
Wednesday - 240 lb 3x5 (80%)
Friday - 305 lb (1x5), 275 2x5 (90%)
Can reverse order of the heavy squat in the session if desired. This brings you to two increases per week. You will end up making more progress this way than resetting NLP and trying to build back up. Better to do a gradual / never fail training mentality than a reset.
-Next step - Move to triples and singles after introducing drop sets.
-Don't fail reps w/ squat or deadlift. GRADUAL NEVER FAIL. It is allowing yourself to have a bad mentality with training.
-Next step - only increase 1x per week.
Ex:
Monday - increase 5 lbs (1x5 @ 100%, 2x5 @ 90%)
Wednesday - 3x80%
Friday - 3x90%
This essentially brings you to a H/L/M weekly progression for the squat.
After you have exhausted all of the above techniques for progression you can finally move to 5/3/1 or TM.
@@iankenney104 Hello, mate ! Greetings from Brazil! Thank you so much for your notes !!! I am a dentist here and have been doing those "bodybuilding" trainings full of bi sets, variations and isolated exercises. I started to wonder if there was nothing wrong. I lost some fat qnd gained some chest and arms circumference. After watchimg and reading rippetoes works I am decided to follow his program. Yesterday o squatted 140lbs and deadlifted approx. 180lbs and benchpressed 160lbs. What do you think about these loads? I am 32 yrs old and 175cm thank you so much!!!!
Hello, mate ! Greetings from Brazil! Thank you so much for your notes !!! I am a dentist here and have been doing those "bodybuilding" trainings full of bi sets, variations and isolated exercises. I started to wonder if there was nothing wrong. I lost some fat qnd gained some chest and arms circumference. After watchimg and reading rippetoes works I am decided to follow his program. Yesterday o squatted 140lbs and deadlifted approx. 180lbs and benchpressed 160lbs. What do you think about these loads? I am 32 yrs old and 175cm thank you so much!!!!
This is awesome. I feel like I've learned more about the core of the philosophy of the program in this one hour than I did the last time I read the book. The book is great for form and technique, but I feel like the training approach gets lost amongst those details.
Holy cow! Nick's stache is more powerful than Rip's!
AWESOME podcast- the bit on the press is exactly what I needed.
Rumor is his stache may be getting a separate show.
@@treasurethetime2463 I like this rumor.
Nick looks like a genie
He enhances my life like one too
I’m loving this video, *and* I know you say to not alter it…is it okay to add bicep curls one day a week (also following the same progression)?
Thanks a lot!
Amazing
I have a missing index finger and my middle and ring fingers are fixed in a straight due to getting reattached after they were amputated off so I have to keep it over hand . My pinky and thumb(left) are what's holding the barbell
I would love to be able to do power cleans but I never will (or front squats either for that matter) because of the mobility issue of not being able to bring up my elbows. They point towards the floor no matter what. What can I do?
On the friday, the workout after I did 80% squat on wednesday. Should i do +5lbs from mondays PR? Also how do I know when to quit doing light days. Or is it just one light day of squats every week from there?
For the bench and press, if you hit all 15 reps, but do so over the course of 5-6 sets instead of 3, should you increase the weight the next session or only increase the weight once you hit that weight in 3 sets of 5?
One question: you said to finish 15 reps in anyways possible. If I managed to lift two sets of five and then one set of three and then a double, does it count as a success and i get to add weight in next session? Or is it still a failure and I have to do it again?
As I understand it yes. I asked a similar question on the SS forum and this was Nick’s reply
‘The point is that you can't lower the stress by reducing load, volume, or frequency because you will stop making progress on the press. And you have to get better at pressing. So get all 15 reps in. Doesn't matter what the sets/reps are when 3x5 isn't getting it done anymore. When your press workouts are taking too long, go to pressing twice a week every week.’
What's the programming for the power clean?
notes for press - dont miss reps, make up missed reps after rest. if you are doing 3s and cant do 5s, press twice a week, even on bench days (still bench). one of the days should be heavy singles, 5 7 or 10 singles. other day 3x5 5x3 5x5 doesnt matter. if you are bad at pressing do 25 reps. im guessing press after bench on bench days?
If you get tattoos when you're very skinny, then you gain weight, like Ray, does the ink spread out and become thinner? Do you need to re-tattoo them to cover the larger surface area?
A little bit
who cares, it will look like shit either way
Somehow everything still looks like it should, 80lbs of weight gain later
where I am right now can not buy 2.5pound, there is no shop selling those, so the lightest plates I got is 2.5kg - total 5kg. what should I do? 5kg jump seems too heavy for every workout, should I add weight weekly?
You need to get 1.25 kg plates
I'm sure you can search on the internet how to make your own weights. I've seen people make their own weights out of those big washers from home improvement stores.
I solved this buying chains and carabiners. I cut the chains so i get 0,65kg per side.
@@dividendking3686 that's a great idea, thanks
@@shalvami it's great for microloading presses 👌🏻😊
Is it okay starting with Just the bar ? I'm so weak I hurt my hamstring doing deadlifts with 0 weight on the bar. 😅😂
How do you determine the starting weight for each lift?
I don't have the book to hand but it's discussed in there somewhere. Something like start with the empty bar for a set of 5 then add 10(?)lbs until the last rep slows down. It doesn't matter™ if you're low because it'll be absorbed within a few weeks progress.
I get the 3 x 5 on my overhead and bench press but I feel pain in my elbows. What should I do?
Maybe something wrong with your perform. Try to record it
Fix your squat grip, it's almost certainly the problem. We have several videos on this channel on the topic 👍
Would you mind elaborating on what you meant by "I jumped on 531 too early"? Thanks.
5/3/1 is an intermediate program by Wendler. Instead of getting to the end of my NLP, I cut it short and switched to 5/3/1 and slowed my progress significantly.
Is this much different to stronglifts?
As a beginner, what would be an appropriate warmup to each session? Also, would a bicep isolation exercise fit somewhere in the week or would it probably stall the progression on the main lifts?
Anyways, thank you! This was a precious lesson. You guys described perfectly the situation where you end up in circles, not seeing any major progress, thinking you're doing your best, but that energy and focus are on the wrong targets and you end up overdoing it and changing the wrong things.
Hey am not one of the starting strength guys but this question has been answered lots of times, you warm up by doing the lifts, so for the squat you do empty bar x 5 for 2 sets then a set of 5 then set of 3 then set of 2 then your 3 working sets of five, you will know what weights to do if you download the starting strength app, it tells you what weights to use, you don't need to do a 10 minute jog to warm up
You should isolate your biceps, triceps and calves. You will be very sad with the results running SS for a year without isolation.
@@dividendking3686 to follow up also adding lateral raises is a good idea (and rear delt isloation work)
No curls but the program leaves room for chin-ups every other workout.
ruclips.net/video/i61HeYNXi9o/видео.html Adjusting each lift individually instead of wholesale switching phases or jumping to intermediate is something that isn't broadly understood. I think this lack of clarity or repetition in the material leaves people making a huge shift based on squat alone. Glad this was brought up.
Is chalk necessary if you use straps?
If you lift in a tropical place without AC like I do it's great for pressing as well.
Should i listen to this if i have already read the blue and the grey book?
Yes. Helped me. There is some stuff here that isn't in the books
Yes you should. Your glass can never be full of knowledge.
@@Sodapop1317 i played it and I agreed, I like their approach of treating different lift with different plateau breaking tricks, while in the grey book you proceed from novice to advanced novice with 3 different methods (backoff, 3x3 and light day), the video is more detailed
Yes because SS has evolved slightly since the books were written. Hopefully these nuances will feature in updates/new editions going forward
I have been doing the program for about 9 weeks and have a 210 squat and 250 deadlift with a 165 bench and my progress seems like snail pace compared to everyone else around the 12 week time frame. Im wondering if i’m doing something wrong? My squat has stalled at 185, 205 and I feel like I’m not gonna make the next 5 pound squat jump to 215 and I will stall once again. My deadlift has never stalled but it’s getting really heavy and difficult to make 5 reps with good form. My bench stalled at 155 and now 165. When i started this program I was at 140 bench for 5s. Why are these light weights giving me an issue? I’m 185 pounds 5’10 at around 20-25% bf eating at maintenance or a small surplus
imma guess you need to eat more especially right after your work outs, but i dont kno anything about you or your situation so take that for what you will
Surprised you didn’t mention anything about de loading. I thought that was a big part of SS.
It's not.
I have failed reps on the bench on two different occasions now, but it isn’t as detrimental as I thought it would be. Their is a difference in failing cause you can’t get it and just hanging it up. I’ve gotten better at grinding through a bench. Every time I’ve failed reps on bench it has been in day three of my B week (the weeks I bench twice a week, the second time I bench). I’ve just been getting the 15 reps and staying at that 5 lb jump the next workout. Ive thought of going to 2.5 lb jumps on bench but so far every time my B week comes back around day 1 I’ve gone up 5 lbs on bench just can’t hit 5 lbs in second bench day of B week.
Just had my first stall on press as well couldn’t do 5 lb jump I did 5 sets of triples and went for the fourth every set. I’ll see if that works when I repeat weight tomm. I have ordered a pair 1.25 lb change plates since 2.5 is the smallest plate my gym Carrie’s. This time of year mail is really slow.
You might be ready to try Texas Method for the bench
@@Sodapop1317 I hope not I’m only about to finish week 5 today. I’m only benching 140 which I failed on week 4 day 3, but hit day 2 of week 5. I’m not to heavy either cause when I made my PR for 135 and 140 the first set felt easy and I could have done more reps. I’m gonna go for 145 first workout next week, I wanna see how it goes with my press today, I did triples at 110 for 5 sets last time so hopefully I hit 5 reps in 3 sets. I only fail the reps on the 2nd day of benching in the same week other than that I always make PR.
I may just move to two pressing days every week and bench once a week. Move up 5 lbs on bench and 2.5 lbs on press. I’m not underweight started off program 33 years old 5’7 @ 190 detrained as all hell and I’ve gained 5 lbs since starting after initially losing 5 lbs and going to 185. only worked out for like a smemesyer in college baseline strength is really from manual labor. I started deadlift to low cause I never did them or squats but deadlift didn’t feel hard till 235 and I moved to 5 lb jumps and added power clean, but now my squat and deadlift are getting to close may just start power cleaning once a week as well. My next deadlift is 255 unless I do a 10 pound jump and squat will be 220. They were 50 lbs apart when I added powerclean.
What weight on the bar did you start benching at? I think you started with more weight than you should've or maybe jumped up in weight too soon. I know I made those mistakes when I started. I had to start at a really low weight.
Reading the blue book and gray book helps. Also read the forums and articles on the website.
@@migm7441 I started at 115 for bench I did try to jump ten pounds every workout I did 115, 125, than I tired 135 on day 3 week 2 couldn’t get it but also failed 130 but expended a lot of energy on 135 and got flustered rookie mistake. From there I repeated 130 on day 2 week 3 and got it. Week 4 day 1 did 135 ( and that was the first time my first set felt light other than 115 , my form had improved a quite a bit by then). However week 4 day 3 I couldn’t get 140. I repeated 140 on day 2 of week 5 and got it and first set felt easy.
I had been ducking around for two weeks before I found starting strength. I knew their was something wrong with my other programs and finding starting strength made me become aware of what was wrong. So I reality
I started benching at 95 but I was doing sets of 10 starting with empty bar and moving up and I had worked up to 115 by the time I started starting strength but not sure if I was hitting ten reps or not I was doing minimal rests between sets you know the typical exercise routine.
I’ll see how things go my next bench day which isn’t today. It’ll prob be Monday I got on the sun, tues, thurs routine because of holidays but Sunday’s are usually a bad day for me cause gym closes early and If I work Sunday I work late. If I can do a 5 lb jump I’ll do exactly what I’ve been doing and if I can’t I have ordered 1.25 lb plates and I’ll do the 2.5 lb jumps. Looking like press will be 2.5 lb jumps from now on.
This program seems to leave out some things but maybe these few exercises can really give you everything. But: forearms? Wrists? Feet? Abs?
Deadlifts alone will hit all that lmao
Feet? lol 💀
Stan would go through the novice phase just like anyone else if he were to start fresh. Heck, his may be longer considering how much more often he'd be able to just keep adding weight. And of course he might be starting off squatting 225 and ending his novice phase doing 500.
Stans not stupid enough to run this
Which book explains this
Starting Strength
Bookmark 33:09
Percentage?
I am a 70 year old man and I have just done my first session. I just managed to do the press with the empty barbell. I
don’t think I can add 5lb to the press each session. Is starting strength for me? I really want to do this. Thank you. Keith in the UK.
Yes. The starting weight is the starting weight whatever it happens to be. A smaller bar weighs less and can use that if need be. If that isn't available the dreaded machines can be used temporarily to build up the strength to use a barbell.
Nicely done, Keith. Try 2.5lb jumps and do five sets of three once 3x5 stops working.
did this for a few cycles and got super bored, switched to 531 and never went back
1:00:43
By alternating your deadlift with cleans early on, your squats will end up way heavier than the deadlift. Rip would then tell you your numbers are off. 🤷🏼♂️
I can’t squat every session anymore to heavy
Finally, an episode where I don’t have to hear about anything related to covid or politics. Loads of good information in this one!
You don't have to hear anything. Many people don't.
My dumbass has been deadlifting 3 sets of 5 smh
My deadlift form is trash and it’s making me angry. 😡😂
3x sqwats?? Ouch
What are you drinking Ray??
My problem is not consistency, but rest. I wanna train everyday :/
😀Short answer, don't
@@robertlehnert4148 but I don't wanna
@@jocaingles8464 😎 Tough
@@robertlehnert4148 it really is lol
@@jocaingles8464 serious question, how old are you? That plays a big part on your recovery potential.
Causal oversimplification...
Chalk isnt a NEED
but i did get leather wraps
It’s a MUST
It is a need if you want to get stronger
For a minute I wondered why you're giving this away...
...the more people doing this program the more people who reach a day they need a coach. On that day I'll hire anyone unaffiliated with the SS.
I would avoid The SS as well. Good idea.
@@startingstrength From me to you, I wouldn't feed this troll, I'm too hungry, want it to bad to be rational. Thanks for the love though.
Hit PR's on deadlift, barbell row and bench while listening to this one. No headaches today, typically bench and pushups mean headaches. Might be able to survive my own punching power in another cycle or two. Feel human again.
The black guy reminds me of Caspian from CoE. Yikes! No offense to this guy pf course, I am sure he is not a scammer.
Most disorganized RUclips on starting strength I've seen sorry
can you sub the regular standing press with seated press?
Where's Mark? He's the star of the show.
Whats an estimated time a single session should take? 35 minutes total? And are you doing any warm up on each/any exersise? Say 10 reps of 50% before starting 5x3 of 95%?