NLP - dos anyone follow this programme?

[TheSteveMilliband]

Hi all. I’ve been going to the gym for the last 3-4 months and am really enjoying it. Trying to go heavier, my reps are generally in the 8-12 range depending on if I’ve just increased.

Ive seen quite a lot on blogs and so on about “NLP” programmes - standing for “Novice Linear Progression”. Basically you add to the weight at each gym session, focussing on squats, deadlifts and bench press, with 3 x 5 reps.

Has anyone done this?

Today I tried to do fewer reps (5) for my squats but focus on good depth as I was finding I was working harder when the weight was lower because my depth was tailing off when I went heavier. Doing 5 reps makes it feel more doable at the heavier weights and it feels quite structured. The programme sounds quite appealing for that reason.

Just interested in other people’s plans and if you’ve tried this and found it works

There are lots of programmes around. Basically what you need is a programme of progressive overload. The one you’ve found seems to do that. It sounds a bit like the old “5 x 5” method.

But never sacrifice form (eg squat depth) for going heavier.

If you can’t squat with good form, take some of the weight off. And work on hip and ankle mobility ( but I’m an ass to grass squatter).

Good hip mobility is key - try doing lots of sitting into the squat and holding it as a warm up - no barbell or added weight, just squat in that deep “baby squat” pose and work on keeping your chest up.

Thanks Parma - I’ve been seeing a PT who says not to stress too much about the depth, but really feel like I’m cheating if I don’t go below parallel. It’s just harder to keep good form for 10. Will take a look at the 5 x 5, I like a bit of flexibility / variety with workouts but want to especially work on deadlifts and squats. Thanks for your thoughts- as a gym newbie it’s much appreciated

My PT is the exact opposite! He won’t count squats where my thighs don’t go below parallel! I’ve been aiming for a body weight squat (70 kilos) for about 3 years . I almost made it about 3 years ago, but not to the right depth - not far off it - but still not parallel. Didn’t count. Grrrr

But I’m very flexible so my mobility means there are high standards for my body. And if you’re a newbie, then it sounds like your PT wants to encourage you.

I’ve been doing this stuff for about 8 years now, training with one PT. I know there are other ways of training which are equally effective . What I’ve learned is that what really counts is consistency and grind. So whatever way you’re working, as long as you’re starting to work at your limits at various points - but not every workout! - if you stick to it, you’ll get stronger.

I’m definitely feeling the benefit of it - she’s been great, and my gym confidence has gone up massively. Now I’ve got a bit of a base I think I will try to get proper depth on my squats, my pbs don’t mean much otherwise and it’s motivating seeing the progress.

Any views on trap bar / vs barbell deadlifts? The gym I go to doesn’t have bumper plates

When I was first moving towards powerlifting my coach programmed me some linear progression. I don’t recall much more about it as it was a while ago, and I just did what he programmed but I do recall it was a thing.

When you’re starting out, IMO training needs to be a balance between fun, feeling you’re progressing and things like technique. So if you can’t get to depth straight off personally I’d be working on that alongside still ensuring you were feeling proud and motivated. Not everyone can squat to depth straight off and that’s ok.

Thanks Parma - I’ve done exactly that - brought the weight right down until I’m confident my form is decent.

My PTs been great - I can go to the gym and try loads of different things depending how I’m feeling for different muscle groups / different balance of strength and cardio etc (aha a hyrox fiend) but I’m quite motivated by numbers and seeing progress that way, so the 5x5 programme appeals. Maybe not to do all the time but as a bit of a base, at least for the deadlifts / squats.

I appreciate the encouragement!