Exercise Questions - Beginner Template - Phase 1

Training Q&A [Moderated]
1

After watching my lifts slide on my home-brewed upper/lower split, I’ve decided to try getting big the barbell medicine way. Starting with the beginner template.

I’ve got a few questions on exercise selection for phase one.

  1. For “Bench Press” - Should we do competition style with a 1ct pause? In later phases it says “paused bench press,” would that just be a longer pause (like 2-3ct)?
  2. For OHP - Should we reset every rep and press 2.0 style? I find that takes a big hit to my numbers for higher rep sets…but maybe that doesn’t really matter.
  3. For “Back Squat” - I assume that should be competition style, unless you have specific needs otherwise.

Thanks!

2

For a beginner-focused program, none of these details are particularly important, so you can do whichever you’d like.

For most beginners we introduce them using the touch-and-go bench press, regular overhead press (“2.0” is generally unnecessary for most), and whichever back squat style they’d prefer.

3

Sounds good. I’ll carry on with 1ct bench, press 2.0, and low bar squat.