beginner-program/017/noobs

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D3. Training split noobs

As a noob, you don't have the ability to stress yourself all that much, even when you're using the more powerful exercises. Meaning the poopy tidaly wavey mayhem isn't terribly worrisome.

And if you keep the total training volume lowish, you create the nice 48 hour recovery relationship mentioned before. Train squats on Monday, and then recover by Wednesday to do more squats.

And when you combine this with the ethos of SS (make strength progress on a select handful of important barbell exercises), well, it's a match made in heaven. Because, come Wednesday, you have a chance to get stronger.

Compare this to a body part split routine, of which it's typical to only train an exercise once per week. Squat Monday, recover Wednesday…but don't squat again until next Monday? Wait, what? It's wasted time.

But this isn't what most people do. Most people approach body part split training with the mindset of, “Well, I'm not going to be squatting again until next Monday, so I need to trash my legs.” Meaning they won't use a lowish volume. They'll do more. More sets. More reps. More exercises.

But, as mentioned, getting stronger on the big global movements within each pattern is the main driver of progress. So why do a bunch of excess fluff when you're going to be slave to your progress on the squat anyway…?

018 →

Trying to lose fat, build muscle, and build a body you’re proud of?

Maybe you’re a little lost right now.

Maybe you don’t have much motivation.

Maybe you don’t what program or diet to use.

I don’t know…

But what I do know is this:

Everything you need is inside of you.

You’re capable of more than know.

You just have to open your eyes.

My weekly column can help.

Just a small little honest note from me sent every Sunday.

Unless I’m hungover.

And then it comes Monday.

What I’m trying to say is that it’ll come Monday.

(These weekly columns don’t get posted to the site.)

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