T Nation

Advice on Beginner Strength Programming?


#1

I’ve very inconsistently tried lifting for the last few years, and now I want to focus on getting stronger. All of my lifts have a 1RM of less than 135. I try to keep good form, but any time I get close to even 85% of my max I seem to always have form breakdown or I need to break up a rep set (say 8) into multiple parts (like 5, rerack for 20 s, 3)

What novice strength programs do you recommend, and should I restart with the bar?


#2

Look up the article ‘Helping a Friend Get Stronger’ by Jim Wendler.


#3

I was going to make a suggestion, but it’s covered in Step One of the article V3lvet suggested. So, yep.


#4

Welcome to the forums. You’ll find plenty of members here willing to help with form if you post a video. That should help you a lot.


#5

Welcome and good work so far.

I think a video would help, and while I haven’t read that article posted earlier, maybe you should dial the weight back if you run into these issues.

I don’t think every session have perfect form or perfect progression from the last time, so just enjoy the process and stick to the basics for now.


#6

Yeah x3 with give SS a short run 6-8 weeks/until plateau then start running through programs off this site like this…

read a bunch of Dan John articles also for overall training knowledge


#7

First ever program I run was madcow 5x5. Absolutely loved it and made great strength gains. Probably a tad too advanced if your still really new to lifting though.
Pick a program and start with weights you know you can handle with perfect form, whether its sets of 5 or 10. Then just work up from there, nothing wrong with a bit of form break down when the weights get heavy as long as it’s not all the time.


#8

Thanks all for the advice already. Here’s some more context that may be helpful:

I’ve tried for years to lift and get stronger but programs have either been muscle/bro split type or I’ve just been too inconsistent and not giving a program time to breathe.

I’m pretty interested in the 5/3/1 programs but they seem a little more advanced for me at the moment. SS seems like a great, if albeit kind of boring, program. Probably trying to find something that would split the difference.


#9

A few questions
Age
Height
Bodyweight


#10

Did you see that article @RampantBadger posted? It’s my go to program when recommending something to a beginner. Hits all the bases & leaves room for a day to play around with arms & calves or whatever.