30 Seconds SummaryTwo Easy Ways to Make Your Novice Strength Training Program More Effective
- Periodization in training means emphasizing different goals at different times, which is crucial for preventing training plateaus and maintaining progress.
- Start novice strength training programs with different rep schemes like 3x8, switching to 5x5 and then 5x3 as you progress, to incorporate basic periodization and extend the period of linear weight progression.
- If you hit a plateau, instead of just reducing the weight, increase the volume by adding more sets (e.g., from 3 sets to 4 sets) as this helps in strength building and muscle growth.
- More volume in training is generally supported by scientific literature for improving both strength and muscle size, aiding long-term progress beyond initial training phases.
- Incorporating these adjustments not only improves the effectiveness of novice training but also prepares you better for more advanced training programs by increasing work capacity.
Stronger By Science
Greg Nuckols
