1.5BW squat is not the end!

[Van]

There's been a lot of confusion surrounding 1.5 bodyweight squat. It is generally accepted that when you attain 1.5BW squat you've gained a significant amount of strength and are no longer considered to be a beginner in the strength game. However often as trainees approach the 1.5BW mark, they become panicked and concerned about what comes next! Some believe that attaining 1.5BW squat means it is time to switch to another program. Many who set their goal at the beginning of their program to attain 1.5BW squat are now lost and don't know how to set new goal having achieved what seemed impossible just a few months ago.

1. 1.5 bodyweight squat mean's you're no longer a beginner.
No! It does not! You’re a Beginner Longer Than You think. Mehdi says it clearly enough. Your are a beginner for as long as you can add weight every workout! Stick to your beginner program for as long as it will work and you can continue to make gains.

2. What comes next?
Choosing an intermediate program can be difficult for beginners. You are still new to this and have just been following your beginner program as it was laid out. You know that you have to squat, but apart from that, you're lost! If you liked SL5x5, and you're still not to sure on what your long term goals are, you can keep things simple and continue on to SL Advanced. There are many other programs you can consider. Each has it merits. This thread may be useful. Review of Strength Training Programs Whatever you choose, stick with it for a while. The transition from linear progression to weekly progression will take some time to adjust to. Just as you were comitted to your beginner program, commit to your intermediate program and give it time to work for you.

3. Beginner secondary goals: attained 1.5xBW Squat but still making progress.
We all know the importance of setting goals. We need to have a target to move towards. The majority of beginner strength trainees will will follow the general guidelines of 1.5xBW Squat, 0.75xBW-Overhead Press, 1xBW- Bench Press and 2xBW Deadlift. You need to remember that these are just averages. Everyone is different and some may attain and surpass any one of these numbers long before the others. You have just attained the 1.5BW mark and amidst your elation hovers the question of what your next goal should be. I say, don't underestimate yourself! Aim high and look at perhaps 30lb(15kg) increases on top of your current achievement. That should be attainable every 2 weeks or six workouts and is both realistic and attainable.

[Rugger]

Good stuff Van, this can't be said enough.

[guru]

Excellent points.

[atypical1]

Great post and you make some excellent points.

james