The Novice Linear Progression: LP All The Things!

Sully continues our new series on programming with the most basic form of strength training periodization: the Novice Linear Progression, as described in Rippetoe's "Starting Strength" and "Practical Programming," and as modified in the book by Sully and Andy Baker, "the Barbell Prescription." The Linear Progression approach is a powerful way to get strong fast--but it's also a life hack. You can work an LP on almost anything you want to get better at!
WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC
ASSOCIATE PRODUCER: Damian Lang
EXECUTIVE PATRONS: John and Val Rosengren
ELITE PATRON: Dr. Kurt Van Scoik
OLYMPIC PATRONS:
Bill Stanton,
John Slaughter,
Jeffrey Barefoot,
Dr. Bert Lindsay,
Laura and James Welcher,
Shauna Bourassa,
Fred Barnes MD,
Stephen Gross,
Matthew Gross
Joshua Faucett
CHARTER PATRONS:
Grady,
Emily,
Mark,
Warren
POWER PATRONS:
Rod Hargrave
Peter Gardiner
Bar Reehuis
Rob Schillinger
John Carrigg
Tae Ellin
Bert Lindsay, DC
Sascha Goldsmith
Bar Reehuis
Emily
John and Val Rosengren
Sven M
David Klopp
Elric WIlliams
Eric Blanchard
Michael Garrison
Michael Kell
WELCOME NEW PATRONS!
Becky Behling
H%R Green
Chris
Phil
Jimmer
Mali
Kyle
Carl
Larry
Harpreet
IMAGES:
Jonathon Sullivan MD, PhD, SSC, PBC
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GREYSTEEL WEBSITE AND BLOG:
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OUR BOOK:
www.thebarbellprescription.com

[@gregorymccoy6797]

I really wish more people could see this. Of all the messages out there claiming to have the power to change your life, this one is actually true.and attainable.

[@GreySteel]

Thanks!

[@arymniak1]

Mid 60’s, the Barbell Prescription book is the Bible for Athletes of Aging. Highly recommended read.

[@katherinejaramillo89]

Yup and I keep going back to it over an over.

[@Frennemydistinction]

Of all three SS books, I found it to be the most user friendly and practical. Very well written for a broad audience, not just those over 50.

[@johnfreeman1272]

It was your videos on sarcopenia that got me to a coach and put a barbell into my hands. Thank you, Sully.

[@Putin-Mobilize-Hasbulla]

Bought The Barbell Prescription great read highly recommend

[@sajak7618]

Grey steel is always the best barbell advisor 🙏Barbell Prescription is the best read

[@wbadad]

The NLP is simple and friendly by sticking with fundamental bilateral human movement patterns. Do your fives. Recover. Watch the numbers go up. Good form early in the program will yield great results much later in the program.

[@SueRosalie]

Great to see a new video from Sully. How you are well Sully. My NLP is still going great. There's no one my age, male or female, lifting heavy like me at my gym.

[@GreySteel]

Great to hear from you!

[@user-wz3bs7nu5e]

Thanks Sully. I'm onboard. Have your book and my power rack.

[@waynenoll1967]

At 63 and still working full time, trying to train in the morning 2-3 times per week. I find that even if I’m not hitting PRs anymore, doing the barbell lifts still makes me feel healthy and strong.

[@Mr._Fit_Atheist]

I'm 70...STILL working in a factory...still smoking guys 20 years younger.. Weight training is the fountain of youth 💪

[@Mr._Fit_Atheist]

You can stay in a novice state forever in your old age...just back it off. The benefits to your old body is nothing short of astounding, even with just that vs the alternative.

[@aim.1]

Great job on these recent videos Sully!

[@michanota4230]

Im 66yrs..competive powerlifting.. ‘Practical Programmimg for St. Training’.is my go to👍🏽👍🏽

[@markjackson6502]

I trained from the age of 20 to 47 and stopped. A very big mistake! I’m now 65 and a shadow of my former self. Just starting back to weight training to try and get some sort of physique back. Those squats are painful.

[@methodtraining]

Would love to have this guy as a coach.

[@GreySteel]

Perhaps you'll come in to visit someday!

[@BpLavoie]

I am relatively young (50)but I have very stiff shoulders and pain/swelling from low bar squats. I have access to a safety bar. Is there any reason I shouldn't just use it, at least until the swelling goes down? I'm so uncomfortable under the bar - I know my weights would go up instantly just by not having to fight with hand positioning. I would plan to work back to a regular bar eventually.

[@brendanmarsh4523]

I've just read the Barbell Prescription. I have a question: why, in intermediate programming, does the program have squats 3 days pw, with one day being light, instead of squats just 2 days pw? Surely, from a recovery standpoint, 2 days is better. Detaining will not occur when squatting 2 days pw.

[@sambsialia]

Mid 50’s and I love SStrength. My wife mid 40’s, and I train weekly with some variation of the novice lp. I have two questions. One is after my progress stalls, can I use the novice lp but just add weight weekly? Ie progress more slowly? I deload and reset frequently so it is more of a wave progression. Two is why not use loaded farmers carries? Alex Enkiri has an old video on the pros of carries that persuaded me years ago. In fact, I have been doing carries longer than SS. One benefit I see is the posture building it offers. I am afraid of having a bent back in old age, and carries are quicker and easier as a complete workout for days when I am constrained by time.

[@Frennemydistinction]

The Barbell Perscription book offers numerous variations and tweaks to extend the novice phase, covering all sorts of variables (frequency, load, volume, new lifts, etc.). All the templates are in easily indentifiable boxes. I just hand copied all of them, along with a few of the intermediate level ones that matched my situation, inside my workout logbook, for use if needed. I never made it out of novice workout 1B anyway. I am on hiatus from SS, and will resume basic Novice workout (1A) from scratch in late fall. Also, I do farmers carries and find them invaluable.

[@sherrischwartz6844]

❤

[@alanneale3657]

Would we get a polite answer to a question or more abuse

[@GreySteel]

@@alanneale3657 I haven't seen any questions from you. Just unsubstantiated and unsupportable accusations. If you ask a question in good faith, we'll answer in good faith. If you're a troll, we'll just ban you. I've been doing this for a while, you know. It's not hard to tell when people are actually serious and when they're not..

[@alanneale3657]

God your boring

[@AO-rb9yh]

Ignoring politics/religion in your community won't make it go away. The issues go underground like mines in a minefield. I always thought these self-improvement (lifting) communities should just add meditation to the routine. but that's sacrilegious, like asking them to add cardio.

[@user-yw8hs8sv9p]

That Squat form is Dangerously Scary.

[@GreySteel]

Don't come into my house talk smack, fuckface. If you actually have something intelligent and constructive to say, go ahead and say it. We'll listen. If not, you can just fuck right off.

[@user-yw8hs8sv9p]

@@GreySteel According to Professor McGill it’s Dangerous

[@user-yw8hs8sv9p]

@@GreySteel According to McGill Most disc hernations and pain from disc-associated injuries come Good Morning form of Squats.

[@GreySteel]

@@user-yw8hs8sv9p According to me it's not. See how that works? That which can be asserted without EVIDENCE can be REFUTED without evidence. Except I actually HAVE evidence. I have, for example, that man whose squat you spat upon while knowing NOTHING about him or his clinical presentation, and probably nothing about squats, either. That athlete is a stroke victim. He has profound kyphosis and shoulder immobility. And he's in his seventies and he squats--probably more than you do, and certainly more than Stu McGill. And he's been doing it for years and he's fine. In fact, it's absolutely transformed him. Now, THAT is evidence. It's anecdotal, but it comports with our larger clinical experience--we and our colleagues all ofver the world see the same thing all the time--and with the published literature. That is MORE evidence. Where is STU'S evidence? Where are his case-control series published in the peer-reviewed literature? Where are the meta-analyses or kinematic studies that show that the particular squat you see here is dangerous? What element is dangerous? WHat is the case-controlled injury rate for the particular form errors you think you see? Where is the EVIDENCE to support your bullshit claim? Most important, where is YOUR evidence, Anonymous Troll, besides "For Professor McGill Tells Me So?" Do you even have any conception how pathetic that sounds? I have to confess that at this point I suspect you can't possibly be serious. Nobody is this lame. Damian? DAMIAN? Is that YOU, fuckface? Did Georgia put you up to this? I figured you out. Remember what Robert told Ben: Never go full r**ard.

[@user-yw8hs8sv9p]

@@GreySteel First off you don’t know anything about my athletic background. I ran 4.4 in 40 bench press 225 for 15 reps at the NFL Combine in 1989..I weighed in at 189 lbs 6ft tall. I am not so internet troll. I had the pleasure meeting Dr McGill along with Louie Simmons at a seminar. So my information is valid.

[@Morgan_]

❤