Cover art for podcast Barbell Logic

Barbell Logic

401 EpisodesProduced by Barbell LogicWebsite

We approach strength, health, & fitness with simplicity & logic, believing that barbell training is for everyone. We provide expert advice & discussion on nutrition & programming, technique & conditioning, voluntary hardship & self-improvement.This channel aims to be a breath of fresh air in the fit… read more

27:17

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

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

Educational emoji reaction

Educational

Interesting emoji reaction

Interesting

Funny emoji reaction

Funny

Agree emoji reaction

Agree

Love emoji reaction

Love

Wow emoji reaction

Wow

Are you the creator of this podcast?

Verify your account

and pick the featured episodes for your show.

Listen to Barbell Logic

RadioPublic

A free podcast app for iPhone and Android

  • User-created playlists and collections
  • Download episodes while on WiFi to listen without using mobile data
  • Stream podcast episodes without waiting for a download
  • Queue episodes to create a personal continuous playlist
RadioPublic on iOS and Android
Or by RSS
RSS feed
https://barbelllogic.libsyn.com/radiopublic

Connect with listeners

Podcasters use the RadioPublic listener relationship platform to build lasting connections with fans

Yes, let's begin connecting
Browser window

Find new listeners

  • A dedicated website for your podcast
  • Web embed players designed to convert visitors to listeners in the RadioPublic apps for iPhone and Android
Clicking mouse cursor

Understand your audience

  • Capture listener activity with affinity scores
  • Measure your promotional campaigns and integrate with Google and Facebook analytics
Graph of increasing value

Engage your fanbase

  • Deliver timely Calls To Action, including email acquistion for your mailing list
  • Share exactly the right moment in an episode via text, email, and social media
Icon of cellphone with money

Make money

  • Tip and transfer funds directly to podcastsers
  • Earn money for qualified plays in the RadioPublic apps with Paid Listens