Linear progression

Linear progression is a method of progressive overload that uses the same increment for each successive load increase.^{1Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 36.} Helms and colleagues suggest novices start with a weight that leaves a little in reserve, then add 5 lb each session, or up to 10 lb on heavy lifts such as the squat and deadlift.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 107.} Rippetoe and colleagues argue that increasing the load every workout produces the fastest possible progress for novices, while weekly or monthly increases miss those rapid early gains.^{3Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 148.}

The novice phase ends with a plateau, typically between the third and ninth month of training, according to Rippetoe and colleagues.^{4Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 20.} Helms and colleagues call the method “single progression” and distinguish it from linear periodization.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 107.}

In practice

• After a missed rep target, keep the load and try again next session.^{5Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 109.} If the client misses the targets in two consecutive workouts, reduce the load 10%, then work back to the stalled weight.^{5Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 109.}
• If 5 lb per session is too much and the gym has no micro plates, add weight every other session.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 107.} The repeat session at the same load should feel easier.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 107.}
• If several lifts stall despite those resets, consider an intermediate progression.^{5Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 109.}
• Training age alone doesn’t settle whether a client is a novice.^{3Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 148.} Rippetoe and colleagues still classify an experienced lifter as a novice in linear programming if the client has never followed a program that drives linear progress.^{3Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 148.}