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

35:30

The Once & Future Novice - #402

Lots of people execute novice programming repeatedly, and even in advanced programming a lift is being increased through novice programming. So, how do we think about novice programming, returning to it, and how it really differs from true advanced programming?

Following MED programming principles, we follow a simple yet hard program because it is effective. The simplest program is the manipulation of one training variable. For a strength novice, typically, this means increasing intensity in a linear fashion while keeping other variables constant (volume, exercise selection, frequency). 

At the point at which you can no longer increase only one variable - when more than one variables have to be manipulated to progress - you are not a novice. 

Even on advanced programs, however, the simplicity of increasing the stress for a lift or lifts linearly through univariable manipulation typically makes sense. So, for example, you may have a supplemental squat lift on your deadlift intensity day on a 4-day split, even as part of block programming. You often increase the stress of this lift by simply adding weight to the same volume. 

Similarly, on a daily undulating periodization program, which is a type of concurrent programming where you train multiple physical attributes at once (hypertrophy, strength, power), you still add weight to the lifts in their respective slots. 

Lastly, a truly advanced lifter may have some advanced lifts but others that need to be progressed with novice programming. This may be because a lifter has focused on one lift while not training other lifts (e.g. someone benched all the time but only ever really did one leg day with machines, so their squats and deadlifts need novice programming). Another situation is post-injury where some lifts were affected but others could continue as normal.

For many people, novice programming is simply a somewhat regular thing they accomplish because of life factors (vacations, business travel, sickness). 

The thing that brings people to advanced program is consistent training over a long enough period. 

If a lifter repeatedly has disruptions to training, linear progression will be something he returns to frequently. We may adjust what LP looks like, we may take bigger jumps and not grind it out as much, but some type of linear progression is the quickest way to return to previous strength levels - and surpass them. 

GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh
Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts Connect with the show
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