Starting Strength: Basic Barbell Training 3rd Edition is also the original home of the Starting Strength Novice Linear Progression, which is a popular strength training program for novice lifters. All lifters at Weights & Plates will begin their first week of training with some variation of the Starting Strength Novice Linear Progression, with rank novice lifters staying on it for several months and previously trained lifters staying on it for several weeks. It is not only a novice program but a useful method of determining baseline strength and recovery capabilities.
The program requires the lifter to perform 3 sets of 5 repetitions for squats, bench presses, and presses 5 sets of 3 repetitions on the power clean, and 1 set of 5 repetitions on deadlift. The lifter performs the lifts three times per week, adding weight each time provided all repetitions are completed with proper technique. The program starts with squats and deadlifts performed at all workouts and presses alternating with bench presses. As the program progresses, the deadlift alternates with the power clean, chin-ups are added at 3 sets of 10 repetitions, and heavy squats are restricted to twice per week. If you are ready to get strong, come start your linear progression today!