When Will I Stop PR'ing? part 1
This is an introduction to strength and conditioning for very new beginners. This topic is for the people that are 100% brand new strength and conditioning who have never touched a weight, dumbbell, kettlebell, or barbell in their life. This is for the kid who may be in his teenage years or the mom or dad in their mid-forties looking to change your life and get strong, but don't know where to begin.
So for these people the lowest hanging fruit is what's called a linear progression. A linear progression refers to consistently adding 5 pounds of weight every week for the given lift.
When doing a linear progression you want to get to the gym at minimum three days a week with a focus on the squat, bench, and deadlift. An example would be squatting on Mondays, pressing on Wednesdays, and deadlifting on Fridays. You would rest on the other days or get in some active recovery.
There are different ways to squat but a good place to start is the back squat, once you have developed the strength it will be time to move on to variations.
When bench pressing or floor pressing you will evaluate shoulder health to choose the best route for you. A standard bench press can be difficult on the shoulders, if not competing in powerlifting a floor press will be fine and protect the health of your shoulders.
Lastly, the deadlift. There are variations of this as well. The most important is keeping your back flat and using your legs to pull the bar off the ground and your back to pull yourself into a standing position. If you are unable to bend down to pick up the bar, keep a flat back, and upright chest then you may need to elevate the bar to ensure a proper starting position.
Check back on Monday for the next article will talk programming for PR’ing every session! In the meantime work on air squatting and push-ups to ensure you have good movement when you’re ready to get under the barbell!