The Novice Linear Progression: Your First 30 Days

Doing the NLP on your own? Starting Strength Coach Ray Gillenwater reviews how to make progress as quickly as possible during your first month of training using the Starting Strength method.
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[@donsods]

This was a great video! Short and to the point! Please continue the series.

[@Francesco-cj3oi]

Awesome content! 💪

[@Fletch38]

Fantastic video! Great reference to caloric intake, always mindful of refueling and eating enough!

[@dbozexpat894]

Great video! Very informative!

[@b0dr626]

Thanks for all the informational content you put out :)

[@xmoogoox]

You're welcome 🍻

[@Dorky_D]

Finally a good explanation of how to start and progress initially in all the lifts! I have the book and it kind of touches on it a bit, but I may have been too dense to catch it. It is nice to see the numbers and the workouts day to day written out, with details on how this works.

[@xmoogoox]

Glad it was helpful

[@jonathanpratte1988]

Excellent video.

[@xmoogoox]

Much appreciated

[@jeffreybabino8161]

Hay great job on the video thanks

[@xmoogoox]

Glad it was helpful

[@bthearcher]

Thank you

[@xmoogoox]

You're welcome 🍻

[@AnandVenigalla]

With the deadlifts, now that I started lifting again, I made 10 lbs jumps (at one point I lifted 250 lbs), and am now at 180 lbs. For the squat, I’ve used to (when I was lifting last year) do 5-lb jumps before, stopping at 160-170 lbs. then when I resumed the squat (around June). I’m at 115 lbs now (to go up). How might I be able to make more efficient 10-lb jumps on the squat starting out? And then press and bench press, now that I started again, I’m doing slower jumps, by 2.5 lbs, press now at 57.5 lbs, and bench at 102.5 lbs.

[@BayouDrank]

This is a perfect video format, wish I would've had it a month ago! I hope you'll demonstrate the what the next phase looks like in similar detail (when you start alternating deadlift/power cleans etc)

[@xmoogoox]

Will do 👍

[@LADenton91]

I've got the blue book, I've listened to the podcast, I've watched videos like this. I start on Monday, wish me luck,!

[@johnjimmies8256]

Good luck!

[@C0untersignal]

On day 31 does Bri show up to crush my head with her thighs?

[@pritamrudolph6425]

What if i have an intermediate level deadlift (470 lbs) and remaining lifts at novice stage due to prior training of deadlift? Should i continue novice progression while adding weight on deadlift or try the texas method instead?

[@marcoferreira4576]

Great videos. I´m really interested in geating stronger. But I live in Portugal. Are there any SS gyms outside the US?

[@xmoogoox]

We have an Affiliate in Belgium if you're ever out that way "Brussels Barbell"

[@johnhintz9823]

This is the Way

[@ProfJeffreyChasnov]

Nice video! What percentage of people won't make a month on NLP? Either quit because it is "too hard" for them, or injury of some kind?

[@xmoogoox]

In the gyms our one month retention rate is damn near perfect.

[@ProfJeffreyChasnov]

@@xmoogoox People who sign up for your gyms are determined! And being watched by a great coach will definitely prevent injury! People attempting on their own are probably a different story.

[@xmoogoox]

@@ProfJeffreyChasnov yep it's definitely easier to stick with it when you're confident you're doing the right thing 👍

[@jessicadickerson2914]

Do you have a starting strength for women bc I def have to work my way up to 135

[@Francesco-cj3oi]

Ray, you think we could get a similar video but relating to special populations (women, older people, etc)?

[@xmoogoox]

Yep I think we'll do one for women next 👍

[@stephenpato5524]

Just discovered NLP! Don't think I can add 5lbs per workout though on my squat, or maybe I started to high? Prior I had been squatting once a week doing 10 x 10, started with 40KG and gradually got up to 90KG. From this tested my 1RM at 115KG. Started NLP this week at 100KG, then 105KG, will end with 110KG (unfortunately smallest plates in my gym are 2.5KG). Don't see myself increasing every workout, but weekly feels doable. Or should I back off a bit? Oh for context I'm 5'8 at 89KG (47yrs).

[@machinayrequiem8596]

I just bought some 1.25lb plates online

[@lavitzcolegado7008]

My problem encountered here, when doing this in the Philippines is that the plates where gym that I'm going is all in Kilo with plates of 5k, 10k, 15k, 20k and 25k. Finding it hard to apply this prog. BTW, nice presentation. I learned alot.

[@richtheunstable3359]

You could buy your own 1.25kg and 2.5kg plates. Pretty affordable and can fit in your rucksack.

[@ammarkamal4320]

Can i use this programme for weight loss and getting stronger

[@vhalaroxgaming2251]

Amazing video. What week would you change deadlift frequency?

[@xmoogoox]

In this scenario I'd start alternating the deadlift and the power clean in week 5 👍

[@Matthew-pf9mj]

@@xmoogoox thanks Ray. I’m 45 and tried PC but it’s troublesome for me. Can I alternate Rows instead?

[@xmoogoox]

@@Matthew-pf9mj what happened when you cleaned? Pain? Or trouble learning it? Tell me your weekly pulling schedule too please.

[@dankent8650]

Are you having your clients weigh in at the gym? I’m wondering if that would be ideal. I can see consistent compliance being a factor outside the gym.

[@xmoogoox]

For those that want to, yep

[@lassejakobsen7412]

@@xmoogooxdamn, how many females wants to do this? I would guess anyone not really into strength before would just turn around and leave!

[@xmoogoox]

@@lassejakobsen7412 SS Boise is around 40% women and franchise-wide we're not far behind. We're defintely not for everyone - only those that are into working hard and can stomach delayed gratification. Women stick around when they realize this is the thing that gets the what they want: capability and shape. BTW we just recorded a version of this video with an example of what a woman's numbers might look like in the first 30-days. Coming soon.

[@johnsmith-dm2tq]

im so new i need a little more info for this to make sense, we are rotating bench and press. i thought a benchpress was one thing? does this mean we are trading in a solid 5 ft bar for dumb bells? but still using the bench?

[@r6854]

I just started at one of their gyms. Here is how they have me doing it. Mon: Squat, Press (you may know it as overhead press, you do this standing up), Deadlift Wed: Squat, Benchpress (this is exactly what you think), Deadlift. Fri: Squat, Press (you may know it as overhead press, you do this standing up), Deadlift So the workout is the same, you just alternate between overhead press and bench press. No dumbells, All the exercises are done with a 45 lb weight bar or a 35 lb weight depending on where you are starting. Good luck!

[@Fletch38]

At what point in your weight gain did you find yourself experiencing less back and neck pain? I used to get it overnight pretty badly before getting to at least 185

[@xmoogoox]

Within a few weeks I forgot all about it and it has rarely bothered me since. Glad yours is resolving too 👌

[@Fletch38]

@Ray Gillenwater thank you Ray! Building neck, shoulder and back strength has been life changing and restored my sleep schedule. It opens up all other possibilities, as I often struggled to get sufficient rest.

[@kevinfoster9576]

Great video. I’m doing the NLP now but I’m having trouble progressing my squat past 165. I did 3 reps last work out and 4 this past one. Not sure if I’m just naturally weak or not paying enough attention to protein intake. (I’m male, 41, 6 feet at 183). Any ideas? DL is at 205, bench 115, press 70.

[@xmoogoox]

How much weight have you gained in the last seven days?

[@kevinfoster9576]

Thanks for replying directly, Ray. I’ve actually lost 2 pounds…I guess that’s the answer: I should be eating significantly more?? I don’t think I’m eating one gram of protein per pound of body weight…thanks again!

[@xmoogoox]

@@kevinfoster9576 yep, that's the culprit. Hit your protein goal and gain at least 2lbs per week. You'll be glad you did.

[@kevinfoster9576]

Thanks!

[@Francesco-cj3oi]

Remember, no such thing as "naturally weak". Genetics plays a role in your total potential or power production, but you can always get much stronger than you are now

[@performancehvac6059]

At what weights do most men switch to 2.5 pound jumps on the pressing movements?

[@xmoogoox]

In this scenario, probably week 5. Too soon is better than too late.

[@50charactersonly61]

So SS isn't recommended for cutting if you're in a caloric surplus? Side note - can you do accessory/isolation exercises on the off day?

[@xmoogoox]

Definitely should not be doing progressive overload on a cut. Recomp, yes. Cut, no. I don't recommend any other accessory work for the NLP, it will zap your limited recovery resources. Focus on strength for 6-9 months and then start adding accessory work if that matches your goals, but not before you add the 4th plate.

[@50charactersonly61]

@@xmoogoox Tks for the info!

[@50charactersonly61]

@@xmoogoox can you explain more about recomp? Isn't that like a total body transformation?

[@xmoogoox]

@@50charactersonly61 recomp is losing fat while gaining muscle. If you're carrying too much body fat, the NLP will lean you out while you pack on muscle, as long as your nutrition situation is dialed in.

[@50charactersonly61]

@@xmoogoox So one has to be in a caloric deficit to lose the fat and build muscle if their goal is body recomp? And this plan works for body recomp? Tks for responding!

[@HermieMunster]

I normally listen to the SS podcasts on audio and I envisaged Ray having more hair! Anyway good stuff!

[@xmoogoox]

I'm growing it out now - but my hairline is further back than I remember it

[@HermieMunster]

@@xmoogoox don’t know how many of the comments you read, but can I commend you on your response in the ‘Email from a Triggered Member’ podcast last year, pity there aren’t more people like you out there. I always like to go back and listen every couple of months.

[@xmoogoox]

@@HermieMunster appreciate it, Hermie.

[@forwork2601]

What kind of body physique is achieved with this program, will I just get bigger thighs and glutes and not much else or can I get ripped? Also how does squat numbers improve so much in a few months, does it get easier or something cuz you do it 3x a week?

[@TheAmericanDreamed]

It’s a base building routing You’ll probably put on size overall if you’ve never lifted before . Once you have gotten to an intermediate level of weight then you prob want to split the routine .

[@djhmax09]

does the book recommend what food to eat? also, might be an obvious answer, but do these example weights include the bar itself or without?

[@xmoogoox]

Not specifically. Shoot for one gram of protein per pound of target bodyweight. Yep, the weights mentioned include the bar and the plates 👍

[@xmoogoox]

Also, check out Stan Efferding's vertical diet for nutrition specifics.

[@djhmax09]

@@xmoogoox thank you sir, will check it out! and thank you for sharing the info

[@xmoogoox]

@@djhmax09 happy to help 💪🏻

[@hohnr2310]

If you put in your screen numbers kilograms along with the pounds it would feel so related for us European and etc

[@bryanutility9609]

Hardest part of NPL is showing up 3x/week 👍🏻

[@squatsontheroad]

Yes im Truck driver so i have one day sometimes two per week so i thinking IT will be 10 weeks program 😅

[@bryanutility9609]

@@squatsontheroad I have been busy and only have weekends to lift so once a week I do lots of sets at middle weight of all the lifts over a couple hours to keep my body working but not strain anything. Without training 2-3x it’s very hard to stay conditioned with joint & tissue imbalances. Especially over 40.

[@palmlifeuk3553]

This is my issue too. I'm passionate about Starting Strength , got the books, listen to the podcast etc but can't get in my gym 3 x per week. It's so frustrating. I need a kick up the arse

[@hankson5002]

You are not passionate about training, if your priority-setting didnt get you 3x week in the gym. Just give up, you dont even have the first basic set, which is the easiest. You would only waste time and bar-space.

[@bryanutility9609]

@@hankson5002 Hank you sound insecure and angry. Get some help.

[@noeno17]

Do I need to gain weight if I'm already big?

[@jonviarorsteinsson3634]

What about rest Time between sest ís it allways 5 mín?

[@xmoogoox]

Between your last warmup and your work-sets, yes. Later in the NLP you'll need to rest longer to keep making progress.

[@glebkozlovskiy1101]

Can I add in Chinups and dips during the first month?

[@Puffypoussy]

Why

[@cedwards889]

If you are say, 30 pounds over-weight (body fat % too high) when you start, can we expect our weight to go up or hold steady with a drop in body fat?

[@sunnygirl9691]

You do not need to eat more. You are already adequately fueled.

[@brocks2625]

@@sunnygirl9691this is the answer I've been searching for! So if eat to my target protein level and keep the calories in check. The muscles will use the fat to grow and get stronger? Essentially burning fat! At some point though I'm going to have to consume more calories to get stronger and bigger yes?

[@sunnygirl9691]

@@brocks2625 30 lbs will last you a good while. You will know because you will not be able to add weight to the bar after a couple weeks. Also, you should look visibly more muscular before you would need to eat more. Maybe 4-6 months depending how good you’re doing.

[@sunnygirl9691]

@@brocks2625 do not worry about the scale.

[@biobagholder8081]

This made me sad when I realized it was a disguised gym ad. Then happy there was one near me! Then sad again when I realized it was $360/mo.

[@tammiecheramie837]

Can SS be done well without a training partner??

[@drinkinouttacups2665]

Yes

[@h-k7804]

Does SS work without trt?

[@mattyusko5049]

Yes

[@Cast-Iron-Potato]

Nice breakdown and example, but that music is just grinding after 5 minutes.

[@ES-bn1bi]

Agreed! Excellent video, except for the background music. I personally don’t think music is needed. It’s distracting. But still, great information. Thank you.

[@xmoogoox]

Appreciate the feedback

[@ES-bn1bi]

@@xmoogoox Appreciate your work!

[@xmoogoox]

@@ES-bn1bi 🍻

[@asdf8asdf8asdf8asdf]

I'd liked the music, over here... that made me want to lift and lifting is grinding

[@jorgezayas5826]

Squat and deadlift on same day ? I thought that was on separate

[@jeffreybabino8161]

Hi is it possible to add 10 pounds per workout on the deadlift thanks

[@xmoogoox]

Yep, watch again!

[@ankush94]

This presumes that each and every one progresses 5 lbs each session. What if I cant increase my plates for a whole month? What then?

[@db2738]

I thought the book said 5x5 on everything.

[@iangraham-white5717]

How to squat for no quad gains, bend forward from the first rep

[@thebusinessfinder2543]

Can I dead lift with hex bar?

[@Gigi-ni1cf]

What about for women ☹️

[@sunnygirl9691]

5 lbs of muscle for a female in 10 weeks?? Maybe a TOTAL novice 2-3 lbs wouldn’t you think?

[@marcinwilczynski9]

Bench press and deadlift on same day? Not so good idea.

[@drinkinouttacups2665]

Lol

[@musikalniyfanboichik]

yeah great video, 0 info for women 👍

[@user-mu4ld9of2v]

Love how people just pretend Ray is a real strength coach, the guy is just a businessman. His background is with Blackberry not with lifting. Starting Strength is a joke and setting tons of people up for heart attacks and joint issues in the future by pushing obesity and barbells. Once Rip croaks (probably soon given the looks of him), the brand will become invisible and hopefully go away.

[@oxfordeducatedhighschoolhe6989]

Comment from the haters perhaps.

[@ArrogantBaSStard]

Can you explain more why we should not do more than one set of deadlift? Thanks!

[@surfside-hj2ue]

I'm trying to lose a pound or more a week. I'm 6'2", 205 pounds. The best BMI for me is 187-192 pounds which puts me in the healthy range for weight. A doctor told me to keep your weight down as you age. I'm into health and fitness not looking like a monster.