Progressive Loading Part 3: Why the Novice / Intermediate / Advanced Framework Doesn't Work, and What to Do Instead

About this episode

In this episode, the hosts discuss the limitations of the novice/intermediate/advanced framework in strength training and explore alternative approaches to understanding training adaptations.

Three weeks of stalled squats. The conventional answer is to switch programs because you've crossed into intermediate territory. The data says something else. In Part 3 of the Progressive Loading series, Dr. Jordan Feigenbaum and Dr. Austin Baraki walk through why the standard novice / intermediate / advanced framework runs into trouble in real training, what the four adaptive systems are actually doing across a training career, and why most of what gets called a stall is impatience with the noise floor at your current strength level. This is Part 3 of the Progressive Loading series. Part 1 covered why loading should react to demonstrated adaptation. Part 2 covered RPE-based autoregulation and the artificial-momentum approach. Today is the mechanism layer. Pre-order our book, Signal: barbellmedicine.com/signal Timestamps 0:00 - Why your lifts aren't moving 1:52 - The novice / intermediate / advanced framework, three claims to test 13:23 - What 17 years of powerlifting data show about how long you keep getting stronger 32:28 - How getting stronger actually works (four systems on four clocks) 38:00 - What early growth is actually made of (the Damas 2016 deuterium study) 50:33 - The…

People in this episode

Host: Dr. Jordan Feigenbaum

Guest: Dr. Austin Baraki

Topics covered

• progressive loading
• strength training
• novice intermediate advanced framework
• adaptive systems
• fatigue
• injury prevention

Keywords

• strength training
• novice lifters
• intermediate lifters
• advanced lifters
• fatigue
• injuries
• powerlifting data
• adaptive systems

Mentioned in this episode

Books & works: Progressive Loading, Damas 2016 deuterium study

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