Kenny, I squat on M/F and dead on W. After readingn your post, I have some hands-on questions.Those comments are apply to intermediate and advance lifters. Just about anything works for novice lifters. I should have specified that.
My 5x5 program started with a bare bar and increases 5lb each time. At what point what you said will apply to me? I'm specifically talking about your comments like (loose citations): "you must deload"; "it is disastrous to squat and/or dead on same week"; "murder of CNS"; "become weak and small"...
So, it depends on what catagory you are in.
ApplicationIt is a guessing game. The best thing to do is begin with a fairly light load and then move up. That applies to everyone prforming a new movement.
- How can I--a beginner--find that particular weight? Is there a percentage of body weight that you can recommend when things need to change?
How?What you want to do is decrease the intensity to allow the body to recovery.
- How do I "deload to allow recovery" and then build back up? Would I jump in 10lb increments? Do I change the set scheme when I deload? (say reduce weight by 30% and do 3x8 instead of 5x5)
You can change the exercises, change your sets, reps, rest periods...just change something and be sure that you first week is something easy.
ProgramThe key is recovery. Thus, many program have a Light, Moderate and Heavy Day during the week.
- Is it safe to say that I shouldn't worry about squatting twice a week anytime soon? I'm assuming a complete program change only comes into play at very serious weight. Here again, is there a % of BW I can use to apply in practice?
The reason is that you want to use the Light and Moderate Days for recovery. However, if they don't allow you recovery to occur, then you need to back up.
Programming invoves numbers but it also involves listening to your body and learning when to push and back off. So, training is part science and part art.
Thank you! Linear progression is so tempting, so I'm glad to have read this and want to try avoiding the pitfalls you mentioned.