Apr 5, 2022
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.
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