The Process of Getting Stronger
“The best way to get strong is to load normal human movements progressively and incrementally, using a full range of motion with increasingly heavy weight, so that the most muscle mass can be used and therefore strengthened with each exercise. It takes about 4 different exercises to accomplish this – the squat, press, deadlift, and bench press.” -Mark Rippetoe
How It Works
No other strength program is as simple or effective
1
TRAIN
One to three times per week (dependent on recovery ability)
2
RECOVER
– Eat well
– Sleep better
– Adapt and improve
After your training session
3
GET STRONGER
– Track your progress
Repeat the process
The Program
The Program starts by getting you stronger and can be broken down into two workout days, Day A and Day B. Each session is a whole-body workout each session.
Where possible you should train two to three days per week with a day or two off in-between (eg. Mon/Wed/Fri, Mon/Thu, or similar) – alternating between the two workouts each time.
As your strength increases over time, I will modify Days A and B to ensure your continual progress is achieved.
The Progress
In your first session, I will establish a baseline for you on each of the exercises. On day two (48 hours later), you’ll add a little more weight than you did on day one.
On day three, the weight on the bar goes up again and so on. After you’ve consistently trained for a few weeks or months, you’ll become stronger than you’ve ever been.
The process is the same for everyone. The only real thing that changes is the weight of the bar. From young and strong to older and weak, the Novice Liner Progression makes everyone stronger.
The Science
We use an “engineering” approach to make your whole body stronger – the application of physiology, arithmetic, logic, analysis, and experience to improve human performance.
All of us, and all biological organisms, respond to the “stress, recovery, adaptation” process. If the right amount of stress is applied and then recovered from, adaptation occurs. This method, done two to three times a week, produces the right amount of stress, to allow recovery and adaptation cycles to occur each week.
The method is essentially strength engineering.