About this Video

• Video Title: How to do the Starting Strength Novice Linear Progression - Starting Strength Gyms Podcast #1
• Channel: Starting Strength
• Speakers: Ray, Nick Delgadillo
• Duration: 01:08:15

Introduction

This Starting Strength podcast episode details the Novice Linear Progression (NLP) program. The speakers explain the NLP's application, scheduling, progression for each lift (squat, press, bench press, deadlift), and common mistakes to avoid. The goal is to provide listeners with a clear understanding of how to implement the program effectively, even without a coach or having read the book.

Key Takeaways

• NLP Application: The NLP is an entry point for all trainees, regardless of experience, to build strength efficiently. It's a foundational program, especially beneficial for beginners, those returning from injury, or needing a strength reset.
• NLP Schedule: The program typically follows a three-day-a-week schedule (e.g., Monday, Wednesday, Friday), with two rest days at the end of the week. The exercises are squat, press, bench press, and deadlift. Bench and press alternate weekly. Deadlifts are performed every workout initially.
• Progression: The primary method is adding weight (typically 5 pounds) to the bar each workout. Adjustments are made individually per lift when progress stalls, not as a whole program shift. For the deadlift, frequency may be reduced before reducing weight, alternating with a lighter pulling exercise like the power clean. For the press, frequency is increased by adding a second press day, then adjusting sets and reps to maintain consistent volume. The squat progression involves adding a lighter squat day mid-week, then shifting to a top set with back-off sets.
• Common Mistakes: Common errors include insufficient effort on the deadlift, improper back setting, failing to adjust grip when needed, inconsistent training, neglecting recovery (sleep, diet), and poor form.
• Individualization: While the NLP provides a base, long-term programming becomes individualized based on individual responses and progress.

The podcast outlines different approaches to address plateaus depending on the exercise:

Deadlift: If adding weight stalls, the first adjustment is to reduce the frequency of deadlifts. Instead of three times a week, reduce to two, alternating with a lighter pull (like power cleans). If this still doesn't work, reduce to once a week, incorporating lighter and medium pulls on other days. The focus is on maintaining heavy deadlifts on the designated day.

Press: If you can't add weight, the first step is to ensure you are completing all 15 reps (three sets of five) each workout, potentially using additional sets to reach the target. When this becomes difficult, increase the frequency of pressing by adding a second press day per week. The second press day often involves a higher number of reps at a lighter weight and a heavier set of singles.

Squat: When progress stalls, add a lighter squat day mid-week (at around 80% of your Monday PR) to allow for more recovery before your next heavy squat day. Once this also plateaus, the next step is to only add weight to the first set of five, keeping the other two sets lighter (at approximately 90% of the top set).

The overall philosophy emphasized is to make small, incremental changes to address plateaus, focusing on maintaining consistent training and recovery rather than making drastic program changes.