moving straight up to intermediate?

[mphowells]

Hi,

gonna be hitting 4 months of Mark Rippetoe's 3x5 (Beginner) shortly so planning a changeas starting to get a little stagnent.

After I have a couple of weeks of very light weights/chilling out can I jump straight into Linear/Single Factor 5x5 (Intermediate) or should I be looking to drop something inbetween?

Still looking for bulk more than anything at the moment.

Thanks

 

[BiggT]

The only difference between a beginner and an intermediate is the level at which progress occurs. Weight lifted is relative to the individual's potential, and time training really has too many variables to be considered a factor.

If you can no longer progress by adding weight to the bar every single session, then you've probably milked the Ripptoe Program for all it's worth, and the linear 5x5 would be a good place to start.

 

[mphowells]

thanks.

 

[blut wump]

If you're currently "on" you might be able to progress faster by working at a lower program level. As BiggT mentions, the ideal level at any stage is the one which allows for fastest progression. Assuming you're in a state where you can do it successfully, there's nothing to beat adding weight to the bar session by session.

As your body becomes better trained and ever more stubborn and resistant to progress, you have to plan your increments to the bar in longer phases. Eventually, you can't make efficient progress even by working in long phases and then you need to switch things up in loading and deloading phases and start to use fitness and fatigue methods along with planned overtraining to keep moving upwards.

For now, find what works to give best progress and move up to more-advanced methods as it stalls and resists tweaking.