{"id":249,"date":"2025-09-15T07:13:47","date_gmt":"2025-09-15T14:13:47","guid":{"rendered":"https:\/\/www.startingstrengthgyms.com\/library\/?p=249"},"modified":"2025-09-15T07:13:47","modified_gmt":"2025-09-15T14:13:47","slug":"stop-screwing-up-your-novice-linear-progression-stronger-is-better-podcast-12","status":"publish","type":"post","link":"https:\/\/www.startingstrengthgyms.com\/library\/stop-screwing-up-your-novice-linear-progression-stronger-is-better-podcast-12\/","title":{"rendered":"Stop Screwing up your Novice Linear Progression | Stronger is Better Podcast #12"},"content":{"rendered":"<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper\" title=\"Stop Screwing up your Novice Linear Progression | Stronger is Better Podcast #12\" style=\"width:640px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_3yI6sMwziK8\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3yI6sMwziK8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/3yI6sMwziK8\" \/><meta itemprop=\"duration\" content=\"PT1H9M12S\" \/><meta itemprop=\"uploadDate\" content=\"2025-09-15T05:15:00Z\" \/><\/div><div id=\"lyte_3yI6sMwziK8\" data-src=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3yI6sMwziK8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Stop Screwing up your Novice Linear Progression | Stronger is Better Podcast #12<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/3yI6sMwziK8\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.startingstrengthgyms.com\/library\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F3yI6sMwziK8%2F0.jpg\" alt=\"Stop Screwing up your Novice Linear Progression | Stronger is Better Podcast #12\" width=\"640\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"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 \u2014 from day one in the gym to transitioning into intermediate programming. Whether you\u2019re 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: \u2022 What actually makes someone a \u201cnovice\u201d lifter \u2022 Why you should not overcomplicate your early training \u2022 Programming for each lift: squat, press, bench, and deadlift \u2022 How to know when to adjust your program \u2014 and how \u2022 Why most people change things too early (and fail) \u2022 How NLP builds confidence and transforms lives Key quote: \u201cThe 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.\u201d \ud83d\udcda Read Rip\u2019s article: \u201cThe First Three Questions\u201d: https:\/\/startingstrength.com\/article\/the_first_three_questions \ud83d\udce9 Questions or suggestions? Email us: podcast@ssgyms.com 00:00 \u2013 Intro: Why this episode matters 01:08 \u2013 What is the Starting Strength NLP? 06:45 \u2013 Basic structure: MWF training, lift rotation 12:58 \u2013 Deadlift: When &amp; how to adjust 31:38 \u2013 Consistency, recovery, and form checklist 34:24 \u2013 Press progression strategies 47:00 \u2013 Bench press variants based on lifter profile 50:00 \u2013 Squat as the program driver 55:00 \u2013 Top set + backoffs, then one weekly PR 59:39 \u2013 Avoiding failure and staying consistent 01:05:55 \u2013 Final mindset &amp; success advice \u2e3b \ud83d\udd17 Brought to you by Starting Strength Gyms \ud83c\udfa7 New episodes every other week on YouTube, Apple Podcasts, and Spotify \ud83d\udce9 Send feedback or questions to: podcast@ssgyms.com *Connect With* #startingstrengthgyms https:\/\/www.instagram.com\/startingstrengthgyms https:\/\/www.facebook.com\/startingstrengthgyms https:\/\/www.linkedin.com\/company\/starting-strength-gyms \ud83d\udd17 *Book your free 30-min session:* https:\/\/www.startingstrengthgyms.com\/free-session.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Own a Gym:* https:\/\/www.startingstrengthgyms.com\/own-a-gym.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Train at a gym:* https:\/\/www.startingstrengthgyms.com\/locations.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Coach at a gym:* https:\/\/www.startingstrengthgyms.com\/become-a-coach.html?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral \ud83d\udd17 *Shop for apparel:* https:\/\/store.startingstrengthgyms.com?utm_source=youtube&amp;utm_medium=video&amp;utm_campaign=ytreferral #startingstrengthgyms #startingstrength #strengthtraining #fitness\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:640px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>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 \u2014 from day one in the gym to transitioning into intermediate programming.<\/p>\n\n\n\n<p>Whether you\u2019re 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.<\/p>\n\n\n\n<p>Topics covered:<br>\u2022 What actually makes someone a \u201cnovice\u201d lifter<br>\u2022 Why you should not overcomplicate your early training<br>\u2022 Programming for each lift: squat, press, bench, and deadlift<br>\u2022 How to know when to adjust your program \u2014 and how<br>\u2022 Why most people change things too early (and fail)<br>\u2022 How NLP builds confidence and transforms lives<\/p>\n\n\n\n<p>Key quote:<br>\u201cThe 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.\u201d<\/p>\n\n\n\n<p>\ud83d\udcda Read Rip\u2019s article: \u201cThe First Three Questions\u201d: https:\/\/startingstrength.com\/article\/the_first_three_questions<br>\ud83d\udce9 Questions or suggestions? Email us: podcast@ssgyms.com<\/p>\n\n\n\n<p>00:00 \u2013 Intro: Why this episode matters<br>01:08 \u2013 What is the Starting Strength NLP?<br>06:45 \u2013 Basic structure: MWF training, lift rotation<br>12:58 \u2013 Deadlift: When &amp; how to adjust<br>31:38 \u2013 Consistency, recovery, and form checklist<br>34:24 \u2013 Press progression strategies<br>47:00 \u2013 Bench press variants based on lifter profile<br>50:00 \u2013 Squat as the program driver<br>55:00 \u2013 Top set + backoffs, then one weekly PR<br>59:39 \u2013 Avoiding failure and staying consistent<br>01:05:55 \u2013 Final mindset &amp; success advice<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 \u2014 from day one in the gym to transitioning into intermediate programming. Whether you\u2019re brand [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[9,10],"class_list":["post-249","post","type-post","status-publish","format-standard","hentry","category-podcast","tag-starting-strength-gyms","tag-stronger-is-better"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":127,"url":"https:\/\/www.startingstrengthgyms.com\/library\/simplifying-advanced-programming-stronger-is-better-podcast-1\/","url_meta":{"origin":249,"position":0},"title":"Simplifying Advanced Programming | Stronger is Better Podcast #1","author":"Bre Acosta","date":"April 16, 2025","format":"video","excerpt":"https:\/\/youtu.be\/BGOR6Ho8UXA Welcome to Episode 1 of the Stronger is Better Podcast, brought to you by Starting Strength Gyms and hosted by Nick Delgadillo. In this kickoff episode, Nick lays out a comprehensive roadmap for barbell programming \u2014 from the simple and powerful Novice Linear Progression all the way to advanced\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/BGOR6Ho8UXA\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":137,"url":"https:\/\/www.startingstrengthgyms.com\/library\/programming-the-overhead-press-novice-to-advanced\/","url_meta":{"origin":249,"position":1},"title":"Programming the Overhead Press &#8211; Novice to Advanced","author":"Nick Delgadillo","date":"May 14, 2025","format":false,"excerpt":"One of the most common questions that people have about programming revolves around doing and improving strength in the overhead press. In this episode of the Stronger is Better Podcast, Nick goes deep on the press, why it's good for you, and how to program it long term. https:\/\/youtu.be\/vzUc7QNO_ME?si=9Qth1EmVX-tSzc5t Programming\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/vzUc7QNO_ME\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":163,"url":"https:\/\/www.startingstrengthgyms.com\/library\/goals-and-balance-a-womans-perspective-with-erin-spiva-stronger-is-better-podcast-4\/","url_meta":{"origin":249,"position":2},"title":"Goals and Balance &#8211; A Woman\u2019s Perspective with Erin Spiva | Stronger Is Better Podcast #4","author":"Bre Acosta","date":"June 2, 2025","format":false,"excerpt":"https:\/\/youtu.be\/81ETP8lPOu0 In Episode 4 of the Stronger Is Better Podcast, Nick Delgadillo sits down with long-time client and friend Erin Spiva to discuss six years of consistent barbell training, lessons learned, and how strength carries over into real life, including hobbies like pole fitness. Erin shares her journey from getting\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/81ETP8lPOu0\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":211,"url":"https:\/\/www.startingstrengthgyms.com\/library\/golf-performance-and-barbell-training-with-mckenna-murphy-stronger-is-better-podcast-8\/","url_meta":{"origin":249,"position":3},"title":"Golf Performance and Barbell Training with McKenna Murphy | Stronger is Better Podcast #8","author":"Bre Acosta","date":"July 21, 2025","format":false,"excerpt":"https:\/\/youtu.be\/fnkxqufYPug In Episode 8 of the Stronger is Better Podcast, Nick Delgadillo sits down with elite junior golfer McKenna Murphy and her Starting Strength Coach, Pete Troupos, to discuss how barbell training played a critical role in elevating McKenna\u2019s golf performance. From winning the U.S. Kids Teen World Championship to\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/fnkxqufYPug\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":266,"url":"https:\/\/www.startingstrengthgyms.com\/library\/a-parents-strength-support-for-disabled-children-stronger-is-better-podcast-14\/","url_meta":{"origin":249,"position":4},"title":"A Parent\u2019s Strength: Support for Disabled Children | Stronger is Better Podcast #14","author":"Bre Acosta","date":"October 13, 2025","format":false,"excerpt":"https:\/\/youtu.be\/IvKT0M6dgLg In this powerful episode of the Stronger is Better Podcast, Nick Delgadillo is joined by UK-based client and father James Collinge to discuss how strength training has transformed his life\u2014not just in the gym, but in parenting a disabled child. James shares how barbell training prepared him physically and\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/IvKT0M6dgLg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":87,"url":"https:\/\/www.startingstrengthgyms.com\/library\/how-strong-should-you-be\/","url_meta":{"origin":249,"position":5},"title":"How Strong Should You Be?","author":"Nick Delgadillo","date":"May 5, 2025","format":false,"excerpt":"How should you think about goals when you first start training? Or if you've been training for a while, you may be wondering how you stack up or whether you are \"strong enough.\" https:\/\/youtu.be\/KL_3nx307qg In Episode 2 of the\u00a0Stronger Is Better\u00a0podcast, Nick Delgadillo breaks down strength standards into three categories:\u2026","rel":"","context":"In &quot;Podcast - Stronger Is Better&quot;","block_context":{"text":"Podcast - Stronger Is Better","link":"https:\/\/www.startingstrengthgyms.com\/library\/category\/podcast\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/KL_3nx307qg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts\/249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/comments?post=249"}],"version-history":[{"count":1,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts\/249\/revisions"}],"predecessor-version":[{"id":250,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/posts\/249\/revisions\/250"}],"wp:attachment":[{"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/media?parent=249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/categories?post=249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.startingstrengthgyms.com\/library\/wp-json\/wp\/v2\/tags?post=249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}