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Weightlifting: Starting Strength

Weightlifting: Starting Strength

Yeah the novice linear progression should last about 2-4 months depending on the individual. When you start to fail, you should switch to a program with more volume and less intensity (leaving reps in the tank). Most lifters use ''rate of perceived exertion'' (RPE). RPE 8 would mean that you have two more reps in the tank. At the end of the linear progression of starting strength, the intensity is very high. All your sets are close to RPE 10 (no reps left in the tank), which is not really sustainable.

I don't agree with dropping down the squatting frenquency (3 times a week) after the first month though. If you can't add weight to the bar you should move on to intermediate programming. Texas method is not the best option since there is no alteration of the total volume.

The main driver of hypertrophy and strength development is the volume (for ex. the total number of reps of working sets in a week) at a sufficient intensity.
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