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How to Train Type 1A Beginners?

Hi coach.
Please clarify a little with regard to training women type 1A. If she is an ordinary girl who wants to be in shape (not for competitions or stage), she does not have a lot of training experience or previous workouts were not regular and perhaps more of a group training (like Les Mills programs in the gym).
I think it would be dangerous for her to suggest training at maximum weights (1/2/3 reps). How to be in this case?
The programs like Westside Barbell or Bulgarian training program would be quite dangerous for an inexperienced ordinary girl.

And to develop the question: how to adapt the principles of neurotype training for beginners.

Thank you.

About general beginner training for type 1a or in the context of the Bulgarian System I am not sure, however in regards to the basic principles I’d say it’s safe to assume the same would apply as what the Conjugate / Westside system would recommend.
That is, a beginner should hammer the accessories to build up GPP and to build muscle that they can use once they transfer into heavier training phases, as I heard Dave Tate say a few times ‘you can’t flex bone’.
With that in mind, provided someone can make sure their form is sound and safe, a beginner still could work in the range of 3-5 reps using an accumulation phase like approach with the Westside system, where the max effort days are 3-5RMs, for beginners just heavy efforts not RMs, and the speed days are 15-20 speed sets of 1/2/3 for deadlift /squat /bench, with around 30% 1RM, instead of the conventional 8-12 speed sets with ~45-55%+bands/chains. Again, % won’t do much for a beginner so I’d say pick weights that are really easy to handle and use them for speed and form development.
Now a complete beginner who can’t bench say 135, the bar would be well over 30%, so either a smaller bar would be useful, or even using a repetition effort day in place of the speed days to build strength endurance and muscle, and transfer to speed days as they advance.

This is just in the context of the Conjugate / Westside System, but the basic principles apply to most programs. Heavy but not maximal 3-5 on the main lifts with the right person keeping an eye on their form, coupled with light technique work and smart assistance work that increases in volume and intensity slowly overtime (keeping in mind that even little stimulation goes a long way for a newbie).
If you keep these principles in mind then most programs can be made beneficial to a beginner, and you can easily mix in certain specific neurotype requirements as well.

Check out Dan John’s easy strength. Perfect for a beginner and especially a 1A.


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