Programming for Dummies: What To Do When LP Stops Working

Matt and Scott discuss the eternal programming question: what do you do when novice linear progression stops working? While they have discussed this topic in great detail in past episodes, programming is not easy to grok for some people. And that’s OK! This episode covers the basic theory and practical examples you need to transition out of LP and into the wide world of intermediate programming, with minimal fussing.

Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we’ll answer your question on an upcoming Saturday Q&A!

For a deeper look at the next stage, read the post-novice programming series.

Key Takeaways

Progress means intensity over volume. In Barbell Logic’s minimum effective dose approach, the goal is to keep the weight on the bar going up. Weigh simplicity, intensity, and economy and pick the combination with the best return. For example, one set of five is simpler and more economical than three, and just as heavy.

The first change is the smallest one: a light Wednesday. When you can’t keep adding weight three times a week, keep the same sets and reps and the same frequency, and lighten the middle session. That changes one variable, lets fatigue clear, and lets Monday and Friday keep setting new heavy weights.

Change as little as possible each time. Next steps can include a top set with back-off sets, cutting back-off work a little to protect the heavy top set, or dropping a weekly squat session. Weekly volume may drop, and that’s expected. You can’t add weight and volume forever.

Don’t overthink it. Programming past LP can feel confusing, and Matt and Scott say that’s OK. You don’t need a complicated template. Make the smallest change that lets the bar keep going up, run it until it stops working, and then make the next small change. That’s how Barbell Logic coaches move lifters from novice LP into intermediate programming, and how you can keep a lifter making progress for years.

Related: what to do when your beginner program stops working, Heavy-Light-Medium programming, the Texas Method explained.

If you are training alone and want accountability, get matched with a Barbell Logic coach.