In that sense, the best Novice program I've seen out there is Izzy's PNP, but it is Powerlifting specific and I was thinking General Strength (without his buddy Corporal Punishment). So, I would go from there and "adapt" Izzy's PNP into a General Strength program like this:
Phase I
A/B
Squat 3x3-6 (@9)
Bench 3x3-6 / Press 3x3-6 (@9)
Deadlift 3x3-6 (@9)
Same weight progression as PNP. The real deal would be phase II and phase III, where I would do it more SSish:
Phase II
A/B
Squat 3x3-6 (@9)
Bench 2x3-6 + 2x6 with 80-90% / Press 2x3-6 + 2x6 with 80-90% (@9 - top sets)
Deadlift 3x3-6 / Chins 3x3-6 (@9)
Now Chins would have to be loaded, which creates a difficulty with equipment for some. You can sub chins for 3xAMRAP if the guy is skinny and doesn't have access to a dip belt, or lat pulldowns with a chin grip or V-grip (3x8-11) and as strict as possible (no dynamic hip movement).
Pressing movements will have back-off sets so they keep going. The back-off will be offloaded proportional to the amount of reps performed in the top sets:
3 reps - 80%
4 reps - 83%
5 reps - 86%
6 reps - 90%
Phase III
Squat 3x3-6 (@9) (Light middle of the week - 2x5x80%)
Bench 2x3-6 + 2x6 with 80-90% / Press 2x3-6 + 2x6 with 80-90% (@9 - top sets)
Deadlift 3x3-6 / Chins 3x3-6 (@9) (you can deadlift once a week also, in the light squat day - it works too)
Here you can choose to start specializing in one of the pressing lifts, and perform it twice weekly with the other movement in the middle of the week.
Notes:
Weight Progression
Entirely based on number of reps completed (on top sets if Phase II or III pressing) (kg / lb):
Phase I
3 - 0.5 / 1
4 - 1 / 2.5
5 - 2 / 5
6 - 5 / 10
Phase II
3 - 0.5 / 1
4 - 1 / 2.5
5 - 1 / 2.5
6 - 2.5 / 5
Phase III
3 - 0.5 / 1
4 - 0.5 / 1
5 - 1 / 2.5
6 - 1 / 2.5
RPE- Rating only, don't follow it. What we want is to anticipate the learning so the trainee can follow a RPE-based program right out of his LP. Went @10 without notice? No sweat. Gauged wrong? No sweat. Undershot? No sweat. Got pinned by a squat when last workout you did 6@8? No problem also. You shouldn't focus on the RPE, but you have to be conscious of it and you have to gauge it always to imbue the habit within your lifting.
The @9 recommendation means don't get so close to failure - always leave a rep in the tank. Novices have to learn two life lessons with an LP - 1) sometimes you have to grind throught the tough times, 2) but you must always leave some to allow you to fight another day. Too much grinding is unproductive, embeds bad motor patterns and may lead to injuries. Injuries in the novice period may lead to program abandonment.
When in doubt wheter or not you are grinding a lot, or if you truly went for a @10, ask for help. Video is your friend and the Technique forum is video's best destination. Ask for a form check there and open your heart for the sincere criticism.
No resets - Progress halting? First thing is to ask yourself if sleep, nutrition and life stresses can be optimized. Do that if you can and profit from the results. Also, have you went through all the phases yet? Advance a phase if you haven't.
If that's not possible or have already been done: you reached @10 a few days with only 3 reps, or you've been grinding a lot and feeling like you're dying days or weeks in a row to get those 3 reps, go to The Bridge or something. No need to run yourself into the ground.
Chins - Wanna do power cleans? Do them. Wanna do rows? Do them. Wanna do SLDL or RDL? Don't. Why? SLDL and RDL are difficult for a novice still greasing his deadlift groove, and believe it or not, there are people who can fuck up a deadlift, the simplest of lifts. Lat pulldowns are ok, just don't bro them down (dynamic rip movement).
Conditioning - 100% optional for phases I and II. Are you an athlete in a sport? Keep practicing and that will be enough (also, do the LP 2x/wk if you need to). Busy life and can't add conditioning? Ok too. Now for phase III it's good to start something to build into your GPP (General Physical Preparedness, whatever that is):
- 5 min warmup to get the juices flowing;
- 15 min slightly more than conversational pace (ergo, you won't be able to talk but won't be out of breath either).
- Weapons of choice: rower, air bike, spin bike, elliptical, uphill treadmill walk (max incline), uphill walk outside. Don't run unless you are a runner. If so, spend two weeks in contemplation and rethink all your life choices and the purpose of life itself. Don't Crossfit also, but I shouldn't have to write this - if you must Crossfit, sandbag it a little while on your LP.
- When? Once a week. Do it before your light day or after the third day of the week, when you have two days between lifting sessions, whatever fits your schedule best. Or don't do it at all and keep breathing heavy after a flight of stairs.
Nutrition - Come on!!! Go to the Nutrition section of the Exodus Strength Forum.
Blanket statements:
- 2.2g/kg of bodyweight of protein per day - Whey Protein is your friend here (all other protein powders are your enemies
);- Aim to eat 80% of "clean food" (minimize processing and ingredient quantity);
Couch statements
- Beer/whiskey/ice cream 1x/wk minimum;
- Diet sodas only;
- Milk is your friend, unless you can't drink it. Skim, 1%, 3%, chocolate, whatever. It has carbs, protein and adjustable fat (depending on your purchase). It tastes good and you can drink it. Easy to measure the quantity for counting purposes;
- Eggs are natures pre-packed protein snack. Don't eat them raw or you'll get a booboo in your belly, which may or may not lead to death. Beware of the congealing of the proteins;
- Learn to count macros if you are needing to cut weight or if you want to optimize your growth.
Critiques? Bashing? Schooling? All welcome.
P.S.: Someone call Izzy to these forums, please.
Revision control:
A) hsilman and allentown suggestions included. RPE clarification enhanced.
