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Beast over Burden powered by Barbell Logic

#252 - Getting Started #6: Linear Progression - The Simple Way to Strength

Beast over Burden powered by Barbell Logic

Barbell Logic

Nutrition, Health & Fitness, Fitness

4.7 • 1.2K Ratings

🗓️ 18 November 2019

⏱️ 29 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In the sixth installment of the Getting Started series, Coach Matt and Scott explain why the simplest way of training is, in fact, the best way to train for strength.

 

Linear progression refers to a program which increases the weight of the lifts every single workout. The increments are small -- 5-10lbs at first, 5lbs thereafter, perhaps 2.5lbs or less for women -- and the weight increases constantly. The lifter's progress on this program would be represented on a graph as a straight line with a positive slope, steadily climbing upwards. The  exercises, sets and reps, and frequency stay the same; the focus is the weight on the bar.

 

We know this programming approach works because of the Stress/Recovery/Adaptation (SRA) cycle, which has been covered extensively in previous episodes. In short, stress (represented by the weight on the bar) must go up over time to produce a strength adaptation. Linear progression ensures that stress goes up in a measured, sustainable manner without adding unnecessary complexity.

 

In linear progression, there is an A workout and a B workout. Workout A calls for Squats 3x5, Press 3x5, and Deadlift 1x5. Workout B swaps the Bench Press for the Press, and looks like this: Squats 3x5, Bench 3x5, Deadlift 1x5. That's it! Notice there is no dedicated "cardio," no accessory movements, no ab or "core" work. The compound lifts train your entire body, and the nature of constantly adding weight means that by week four, you will likely be huffing and puffing pretty hard after your work sets!

 

It is common for a trainee's squat to double in the first month or two of linear progression. Some larger men and gifted athletes will triple it. The deadlift will make similar progress, and the pressing movements, though they tend to stall faster, will increase dramatically.

 

So take the linear gains while they are on the table! Linear progression doesn't work forever, but most people will be far stronger than they've ever been just by dedicating themselves to this simple, hard, and effective program.

 

Need some help getting started? Email experience@barbell-logic.com for a FREE trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

 

Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! 

 

 

Discounts

  1. Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new.
  2. Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC.

 

 

Connect With Matt

Transcript

Click on a timestamp to play from that location

0:00.0

Hey listeners this is normally when we would talk about a holiday sale or how

0:07.4

now is the right time to start with online coaching because of how much money

0:10.5

you can save however as I met with our marketing team

0:13.8

earlier this month to discuss promotional ideas,

0:16.5

we found ourselves focusing on the ideal outcomes

0:19.4

for people who want to work with a coach.

0:21.4

And that call to mind how many of our clients got into

0:24.4

this for the form corrections and ended up making real life

0:28.1

transformations through strength training. We realized that the ideal Barbel logic client is not afraid of hard work.

0:35.0

They don't just have goals, they are driven by continual self-improvement.

0:39.4

They pursue strength because they care deeply about the people who they love who depend on them.

0:44.8

We know that price is always a consideration when it comes to deciding to sign up for something.

0:50.0

But our successful clients tell us that in addition to carefully deciding where to invest their money,

0:55.2

they're also very intentional about how they invest their time.

0:58.8

And when you care about your time that much, there is fear that you could waste your time and not see the results you want.

1:04.4

If any of this sounds like you I'm here to make you a promise. You give us six months

1:09.7

of two to four workouts a week and if you don't see changes in your strength or form,

1:14.5

we will give you all of your money back. That's all six months. The worst case scenario

1:20.1

is it ends up costing you nothing. The best case scenario is you invest in yourself

1:24.7

and you get exactly what you want out of your training. The only risk is a bet on

1:28.8

yourself. It's time to place that bet and put your money where your goals are.

1:34.0

Get matched with your coach now at barbell logic.com.

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