Regarding training beginners, I think that almost every program out there overcomplicates things. That includes SS or SL. Something I did with Lyndsey and Rachel this summer that worked fantastically was simply to work up to a “rep max” once per week with each lift (in reality until form broke town or until it looked like an 8-9 RPE), and go up 5-10 pounds per lift per week (if you know a max, 65-70% is a good starting point). This was after a couple weeks of singles and doubles to ensure perfect form. The results: Lyndsey increased her squat by about 35% in 10 weeks, and Rachel (who started with a couple shaky reps with 115) recently hit 190 for 12 and pulls in the 300s That’s right. Cry your soul out. A 16 year old chick probably out squats and out pulls you after less than 4 months in the gym.
Starting this week, my training partners are all on the plan. They’ve got solid bases and awesome form, so now it’s just time for smooth sailing for at least 4-6 months.
Unlike SS or SL, you don’t have to consume massive amounts of calories to use this plan. Rachel and Lyndsey actually both lost weight while on this plan, and it did not impact their strength gains at all. As much as I love squats, 45-75 reps with 80+ percent of your max per week is a little much, especially for beginners. Only one day per lift per week is less physically and psychologically demanding, and in my experience, it still delivers great results. The drawback is having someone who knows when to tell you to stop a set. I watch bar speed and cut people off when I think they only have 2-3 left. I may write out a long post about my experiences training beginners and training with beginners, but that’s all for now. Just something to think about.
Also, congrats to everyone at Mash Elite who medaled in the Olympic Lifting meet his past weekend!