Starting Strength

It seems rather apparent that there can be only one efficient way to program barbell training for a novice, and that is to apply a linear increase in force-production stress while using basic exercises that work the whole body.

Keeping the 315-pound bar directly over the mid-foot through the complete range of motion (ROM) constitutes the most efficient way the work should be done during the lift.

Your training priorities, which should depend on your advancement as an athlete, should involve strength, power, or mass. No matter how long you train, or how strong, explosive, or big you get, your training will always be tied to the performance of these basic movements or their derivatives.

stronger does not necessarily mean more weight on the bar. Resist the temptation to add weight at the expense of correct technique

Multiple work sets cause the body to adapt to a larger volume of work, an adaptation that comes in handy for those training for sports performance.

Ambition is useful, greed is not.

the reality of millions of years of adaptation to a ruggedly physical existence will not just go away because desks were invented.

The thing that differentiates a good program from a less-good program is its ability to continue stimulating the desired adaptation.

If in doubt, leave it out.