In this episode, Nick Delgadillo and Ray Gillenwater revisit one of the most important topics in barbell training: the Starting Strength Novice Linear Progression (NLP). Originally recorded in 2021, this conversation outlines everything you need to know about the NLP — from day one in the gym to transitioning into intermediate programming.

Whether you’re brand new to strength training or getting back under the bar after a layoff, this episode will help you understand how to approach programming with confidence.

Topics covered:
• What actually makes someone a “novice” lifter
• Why you should not overcomplicate your early training
• Programming for each lift: squat, press, bench, and deadlift
• How to know when to adjust your program — and how
• Why most people change things too early (and fail)
• How NLP builds confidence and transforms lives

Key quote:
“The change that you actually need to make is probably much smaller than the one you will want to make. So make the small change and then keep progress going.”

📚 Read Rip’s article: “The First Three Questions”: https://startingstrength.com/article/the_first_three_questions
📩 Questions or suggestions? Email us: podcast@ssgyms.com

00:00 – Intro: Why this episode matters
01:08 – What is the Starting Strength NLP?
06:45 – Basic structure: MWF training, lift rotation
12:58 – Deadlift: When & how to adjust
31:38 – Consistency, recovery, and form checklist
34:24 – Press progression strategies
47:00 – Bench press variants based on lifter profile
50:00 – Squat as the program driver
55:00 – Top set + backoffs, then one weekly PR
59:39 – Avoiding failure and staying consistent
01:05:55 – Final mindset & success advice