Starting Strength Novice Linear Progression, Tips and Tricks
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- čas přidán 3. 07. 2024
- The Barbell Medicine Podcast is available at the following locations:
iTunes: itunes.apple.com/us/podcast/b...
SoundCloud : / podcasts
Website: www.barbellmedicine.com
Austin Baraki : drbaraki@barbellmedicine.com @a.z.b on Instagram
Jordan Feigenbaum: info@barbellmedicine.com @jordan_barbellmedicine on Instagram
I'm comparing this video quality of this podcast to the more recent stuff. I'm really glad ya'll have completed your Barbell Medicine Linear Video Progression.
Tips for the end of Novice Linear Progression:
18:04 Squat
18:42 Deadlift
19:35 Press and Bench Press
Can barely hear Jordan but Austin is booming through my speakers.
huge fan of both of you guys. Thank you for putting out this very useful information.
Ty so much, and ty for the templates they are easy to understand and useful, you really put some light on the LP and the programming
"Do you concur, Doctor?"
"Yes Doctor, I concur."
This video is such a gem.
Rip impersonation at the end was spot on. Well done, both of you.
Thanks for the tip about the light squat day.
I have trouble recovering from the 3 day squat.
This might help improve my squat a bit more on the LP.
Excellent info. Thank you.
*Perfect! I needed this. Thank you. Topics like this are more relevant to the Noob lifter and non-Doctor audience!*
Thanks for doing these, really helpful / Dino
Good advice, comment section is worth reading as well!
So please keep this podcast coming our BBM community are really benefit from these
Love the ending!
Starting strength and other novice lineae progression programs are the weightlifting equivilant of that shady kid who offers you drugs in jr high. "The first time is free." You get your first PR and after that you're chasing PR's but as you transition to intermediate he starts charging you. Making you work for that high...and when you get it all you can think about is when you're gonna get it again.
Hahahahahahaha yes
Hahaha wtf
diminishing returns...
the light squat day is helping me alot
Perfect timing before i jump on the novice programe
thanks for this really helpful
Thanks guys, love the info! I would love to hear one of these done on strength training and diabetes type 2/pre-diabetes similar to your hypertension/high blood pressure video!
Do keto for a while it will heal you, 3 to 4 months. Then use a moderately low carb diet with lo glycemic load and index. That worked for me and others.
Yeah, so would I.
Austin's head is bigger as much as he is louder. You guys are incredibly strict and on point to the SS system.
18:06 Gold Advice
quality stuff! thank you so much guys..:)
thanks fellas!
Excellent stuff thanks guys!V/rJohn
We've come a long way boys
Just finished week 5
17:58 Dr. Austin takes a sip of "apple juice"
Weird Scottish apples...
Buffalo trace
Great vid guys . do you do this every week?
Mr. Jordan, use a mic like Mr. Austin. Thanks. 👍🏼
Program might lacks volume for the upper body and we could add that 5x5 for presses. However the program includes chin-ups later to assist the presses and add to the upper body. Thus, should we add (5x5 and chin-ups) both to our work outs? On the same day?
Love the impersonations of Rip.
Lol you need to edit the entry mistake out, but it was funny so all's well.
good video *snooort*
Would you guys recommend doing the power clean first as well on the light squat day if the day calls for power cleans instead of deadlifts?
best ending ever lmao
When it comes to RPE, (please correct me if I am wrong) it's not a question of perception. It's a matter of bar speed/movement, a matter of bar performance. This is how you gauge yourself with RPE style training. How fast the bar is moving and how well your technique is with the weight you're using. I have never liked the the name 'Rate of Perceived Exertion' for one is highly misleading with the perception part because this makes it sound as though its all about how the weight feels. Whereas with RPE the focus is not at all about how it feels in your hands or on your back. It's about how the bar moves, the bar speed/velocity. Slower the bar velocity, the higher the RPE and visa versa. It's about an assessment of your performance, not how heavy or how much pressure you feel when you pick it up. It's about how you perform, not how you feel. More of a concept within a framework than a framework within itself. RPE is to manage intensity and fatigue percentages is for managing volume. Train to the appropriate amount of stress and forget concerns about volume. Secondly, it just has a terrible egghead ring to it which scares most people away to begin with. I prefer to refer to this style of training as BMP (Bar Movement Performance) training. Please share your thoughts on this, I would very much appreciate some help with this topic, thanks.
Nope: czcams.com/video/shng8tyJAVM/video.html
Big thanks for that link Dr. Baraki. I most likely would not have seen this vid from Mike T. Much appreciation for that :) Ok, so what we are talking about here and what he discusses in the vid is what I see at the heart of having a true grasp of RPE training. That is, taking something that has such a major qualitative/personal/subjective element and trying to quantify it as best as we possible can. Hence the large reliance upon bar movement performance/speed.
To clarify a bit further, how we feel physically and psychologically that particular day, how heavy the bar feels in our hands or on our back, how much we can psych ourselves up before the lift, etc. is such a subjective aspect. Many of us have an inherent distrust in this and we want to precisely quantify our performance to the maximum so as to have full trust in our own understanding of our training. Where I personally find RPE to be the most effective at assessing my exertion is when we are in the 8,8.5,9, 9.5, and 10 range.
Because once I am in the 8 - 10 my subjective perception is that holy shit this is heavy, full 100% concentration and awareness, be ready to dump the weight if need be, and so on. You can see the fight or flight mode is in full effect with these heavy weights. By the way, I actually enjoy this element of training, I am sure most of us do. So when I am in this state of mind how do I trust my own qualitative perception? I admit in such a state of mind my subjective perception is lessened to a high degree. Once I rack the bar and say to myself “how did that go”? Well, I am out of breath and my heart is pumping hard and maybe some stars are flying around in my peripheral vision. You get the idea. Here is where I have learned from RPE training to focus a great deal of my attention during the lift on how is my technique holding up and how fast am I moving the bar?
Of course , one should always be focusing on one’s technique during any lift but once the weights get heavy I really must try to keep in my memory snapshots of how my technique performed (bar performance if you will). Also, did I move the weight into lockout quickly or was it grinding up? Here is where I am able to quantify to the best of my ability my rate of exertion. The further I see my technique breaking down and the slower the bar moves the higher I KNOW/TRUST the RPE truly is. I must say that video recording my lifts and studying my performance afterwards has also greatly improved my qualitative RPE abilities.
Moving on, Mike T. mentions in the vid that: “bar speed encompases 80-85% of RPE training… is almost the same thing…. There are other intangibles that RPE captures that bar speed does not capture” (beginning at 3.28 in his vid. you linked). So what I take from this is further understanding of just how important the bar movement performance/speed is in gauging our true exertion. It’s not the entirety of RPE training, it does not encapsulate everything that must be taken into consideration but it is the most important factor and the majority of it. There are indeed intangibles that remain wholly subjective, however, they are still highly valuable and must be factored into our assessment of true physical exertion as well. Yet, the most substantial consideration is reserved for the bar performance/speed component.
Let's hear everyone’s ideas and comments on this topic. It’s an important one. Thanks again to Dr. Baraki for his hard work and most excellent free content. One of the best on YT for barbell training. You rock brother!! :D
The book talks about 3 phases of the Program. First being Squatting and deadlifting everyday and rotating pressing movements. Second being alternating between DLs and Powercleans and 3rd Phase adds in Chin ups but you suggest to skip phase 2 or did I understand that wrong?
Comments on 2.5 lb jumps in DL and Squats? I started using 2.5 on squats but still at 5 for DL.
Those Rip impressions lol
What are your guys thoughts on running the starting strength novice LP with 72 hour rest intervals as opposed to 48 hours?
What ever happened to your data collection idea from a few years back, Jordan?
How do you know what weight to start with. For example if my deadlift max is 400lbs and my 5 rep max is around 330lb do I start at 330 and add 5lbs every time or do I start lower? Thanks
Great stuff as always, thanks. Just to clarify do you recommend switching the press/bench programming to five sets of three reps one day then five sets of five reps the next? (I'm sure this is what Jordan says). Or is the standard three sets of five reps kept for one session and then an extra two sets added to the next workout with the same weight? I may give both a go as I realise these are suggestions based on coaching lots of different folk :) Many thanks
Interested to hear your thoughts on reverse pyramid training (RPT) for the late-stage novice or artificial intermediate. Basically, three sets, with heaviest set first, then descending weight on the successive sets (5-10% each time) while increasing total number of reps (2-3 reps first set, 4-5 reps second set, 6-8 reps last set, or something like that; rep ranges are flexible and tailored to goals).
18:07 I thought the trainee stalls during late LP not because he can't recover but because the stress has become too little. Do you do that (100%-->80%, 3x5-->2x5 i.e. volume, tonnage and intensity decrease) because it's still the linear progression, not intermediate programmig) and the main focus is the ever increasing intensity?
Or is it because different lifts stall for different reasons i.e. press because of too little volume, squat because of too much volume?
Basically by adding in a light day you have the opportunity to have a longer SRA-Curve for the initial Stress on Day 1, add a little stress on Day 2 that doesn't require that much time to recover and then coming in on Day 3 ideally having adapted to the added stressors of Day 1&2.
Thus, you have actually added stress to the SRA-Cycle (3x5 @100% + 2x5@80%) whilst also giving the trainee more time to recover.
Thanks for your message. It makes sense how it becomes a 96-hour SRA instead of 2 48-hour SRAs and Day-3 can be accomplished.
More importantly, as I was writing a response to your comment, I realized I was comparing wrong things.
I should compare the variables for between Day-1 and Day-3 of *this* method, with the variables for between Day-1 and Day-2 of the regular progression (NOT Day-1 and Day-3 of it because there are not 1 but 2 cycles there). Then it makes sense because more volume and tonnage, i.e. more training effect is acquired with *this* modification, therefore the squat can be PR'd on "friday" which otherwise couldn't be PR'd on "wednesday" if tried because of too little volume done solely on "monday".
Who's stronger?🤔
19:36 bench and press info
I have tried deadlifting on day two, which would be Wednesday, but have always worried about overtraining from doing squats on Monday and a medium squat day on Friday, which is really a triples day.
I'm curious, why the falling-out with Rippetoe and Starting Strength?
Covid and politics, probably. Or they grifted off of the SS method.
In the beginning they talk about not introducing pullups until the deadlift is solid. Why? Those are relatively different movements, they happen to involve the posterior chain. Grip and (leg/core) stability would seem to be the only carry-overs.
He is talking about those who are "nowhere near being able to do their first chin up". The extra back work in deadlift and then adding lat pulldowns get them closer to their first chin up
I'm not plateauing but feel that by continuing to add 5 pounds each session that I will soon. How would I add weight at a smaller increment than 2.5kg (5 pounds) if my gyms lightest plates are 1.25kg (2.5 pounds)? I would assume you would never suggest to squat/bench/pull with an unbalanced barbell.
Should I "stair step" it as suggested at the end of the video (3x5, 5x5, 3x5 etc) for every lift?
Buy micro plates, they cost me about as much as 10 pounds of whey and they last forever.
youreachiteach1 i have 250g and 500g plates in my gymbag. Get yourself some of those
How much warm up is recommended for squat for example?
warm up as in weight progression to build up to working set? Varies on lifter. I'd say if you're working up to, say, 215. I think most will do: bar for 5-10 reps, 135x5, 185x3, then your working sets. Depends, but ideal.
Dr. Austin, Just curious. What kind of Scotch was that @ czcams.com/video/sbNGE5NbWDI/video.htmlm38s ?
I sometimes wondering, are people going to gyms actually for results? Non-sense air squat video got like 50K likes and 3.5M views. SS linear progression got like 70K views?! The hack....
Walk on a treadmill and slowly increase the incline then the speed.
Damn, I keep deloading bench too. Can someone explain what he said about 5x3 / 5x5 / 5x3?
Example after bench has stalled on 3 sets of 5 rep scheme:
Monday 225lbx3x5
Friday 225lbx5x5 (rep increase)
Wednesday 227.5lbx3x5 (weight increase, rep decrease)
Monday 227.5x5x5 (rep increase)
etc...
When I see someone say "225lbx3x5" does that mean 225 lbs for 3 sets of 5 reps or 225 lbs for 5 sets of 3 reps?
Weight x reps x sets
Karti Loco its weight sets and reps. So 3x5 is 3 sets of 5 repetitions
I didn't understand the alternative about pressing. Can someone explain please?
He said to switch to 5x5 one day and the next day to 5x3. Is he talking about the same exercise or in general? That is something like: day1 press 5x5, day2 bench 5x5, day3 press 5x3, day1 bench 5x3, etc? Or day1 5x5 day2 5x3, day3 5x5, day1 5x3, etc?
Plus, when should someone add weight, while lifting on a 5x5 or 5x3 day? Did he say to keep the wight the same on 5x3 and then on the next 5x5 raise the wight?
If I am correct isn't too hard to raise the wight while doing 5 sets (in 5x5) instead of 3 (in the regular 3x5)? Would it be harder to succeed to all 5 sets?
Gy day 1: 5x3
Day 2: 5x5 (increased volume)
Day 3: 5x3 (weight increase)
thanks, I figured out this. However, what if I fail on the 4th or 5th set? After-all, 5x5 is harder compared to the usual 3x5 and I assume it's harder to succed at all 5 sets. Should I repeat the next time (such as I did when I failed at 3x5), or go on at 5x3 with increased weight?
Here's the fix
www.barbellmedicine.com/novice-bench-and-press-plug-in/
5:56
I really want Austin to be drinking whiskey in this but it’s probably tea or something. If it is whiskey though...what kind was it?!
Big volume discrepancy between the two speakers. Bearded guy needs to better project his voice.
19:15
I have a question, later in the LP when you add a recovery or light day on the second training session in the week and do your Dead's on that day, wont that mess with recovery and screw up your squat on the last training day of the week ?
You are already doing deadlifts on 2nd training session so it doesn't change a thing in that area. You only lower volume and intensity for the squat. I think what they're saying is to do 5 reps on every deadlift warm-up set when working up to your working set.
The original starting strength program from Practical Programming looks like this:
Monday: Squat 3x5, Bench/Press 3x5, Chin-ups 3xmax
Wednesday: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
Friday: Squat 3x5, Bench/Press 3x5, Chin-ups 3xmax (or Pull-ups)
No, I am not doing Deadlift's on the second training session, I do them on Monday's ( first training session ). My NLP is at the stage where I need to introduce a recovery day, and doing Deads after 3x5 Squats and 3x5 Bench/OHP is just too much for me and I thought moving them to the recovery day would allow me to focus a bit more on my pulls.
This is the way I have been doing the program so far and as I understand, this is the original SS program:
Monday: Squat 3x5, Bench/OHP 3x5, DL 1x5
Wednesday: Squat 3x5, Bench/OHP 3x5, Chins
Friday: Squat 3x5, Bench/OHP 3x5, Power Clean 5x3
Your variant of SS is good. There is a version with and without power clean and also there is a version of A/B rotation style where you would have only two types of days (and presumably do two deadlift sessions every other week).
I think the essence of SS is that there are only 3 exercises per session that cover all 3 types of basic movements: squat, push (bench and press) and pull (deadlift, chins, power clean).
I think this is what they said this video: during recovery day you do deadlifts first (still only one work set), then pressing/benching and only then squat at 70-80% of previous weight for 2 sets of 5. This addresses your problem perfectly. Just swap Monday's DL with Wednesday's Chins.
lmao, listening this is weird after all the recent changes haha
When you say "add 5 pounds" you mean 5 pounds in total or 5 pounds in each side of the barbell?
Total
Total
could you delete this video and fix the different audio levels of the speakers then reupload it
Funny how much stuff here neither of them agree with anymore.
Shit really? What all dont they agree with?
Not really. BBM still advises the same basic idea for novice lifters as defined in SSBBTv3, they diverge at the point where the NLP is ending and especially with respect to older lifters. Baker uses many similar programming ideas as BBM for intermediate lifters and beyond.
You should end every video like that.
shit audio, but nice info
Now that’s jewish-arab friendship
That wasn't an interview. The guy in the white shirt is talking too much. He's not asking good questions. I wanted to hear the guy in the green shirt more.
You guys should cancel videos like this one, since everything you used to preach you now believe it's pure gibberish.
In fact, Jordan has claimed privately to me that he had always criticized the program well before the time of this podcast. Yet he was sharing this knowledge and now claims it's all trash.
At least be coherent and delete this stuff
Guy on left talking:
GUY ON RIGHT TALKING!:
This is why I've not yet subscribed to this channel. For real. It's just not worth the amount of effort required.
This is a 3 year old video. Their quality has improved quite a bit. One of the best barbell channels out there. The volume on this video wasn't even that bad
@@theparadisesnare Well, this wasn't the first video of theirs I watched (and quit watching before the end, for the same reason). I'll give them another shot with a more recent video, I guess.
18:20