Fortunately, every reputable program has *some* built in laziness to prepare the beginner for this point, so they have some idea of what it means to *need* to go slower in order to make progress.
When choosing a program, literally any will work. Err on the side of a program which is a bit slower and lazier than you'd like. You'll find out why in about 6 months, and thank your past self.
Intellectually, a beginner knows that on SS5x5, adding 5lbs per workout, 15lbs per week, it's cartoonish to think that at the end of the year they'll be lifting 780lbs. They know this, but abstractly.
Bad programs are ones which leave the beginner utterly bewildered by this realization, with no idea at all what to do. They weren't exposed to the virtue of laziness, and struggle as they try to discover it in a state of baffled frustration.
It's a balancing act which, for the beginner, does not matter at all. What does matter is whether they are adequately prepared for when going lazy is the *only* way to progress, and progress is only possible by going even slower than they thought even though they knew they'd have to slow down at some point.
The better beginner programs, are ones which choose a balance point such that the beginner isn't suddenly surprised and discouraged when they hit the end of that initial, literally-anything-works honeymoon. They tend to err a bit towards laziness rather than speed, basically.
Every decent beginner's program attempts to find a balance between essential laziness, and the incredible speed with which an average beginner's strength increases. Whatever balance point they choose, they choose so it'd work for the majority of people. And, literally anything will work for a beginner. Biking will increase their squat max.
The lightest weight and fewest reps necessary to beat what you did before. A you lift heavier, you will have to go even lower and slower, that's what periodization is and it's absolutely necessary to make further progress.
Build laziness into your programming from the beginning, because after the first few months the rest of your lifting career will be entirely about figuring out how lazy you *need* to be.
Basically: go lazier, slower, and lighter as possible even if you're already going as lazily slow as possible. This ensures you will still be doing it 5 years from now, lazily lifting weights you can barely think about today.
For a beginner, lazy and slow is already impossibly fast compared to later on. For someone more advanced, it means getting stronger versus getting injured trying to break through a months-long plateau.
Laziness is a virtue.
For a beginner, going the laziest, slowest, lightest way can add 13 to their max estimate in a matter of days.
Later on, that 5 or extra rep may take months to accomplish. They'll need periodization, deloads, two steps back for 3 forward, etc. They will still be 13 stronger after that last rep, doing things the laziest, lightest, and slowest way possible. They will progress by doing things even slower and lighter than a beginner would ever consider.
Suppose you walk in with the goal of 205x4 and hit 205x5. Now your epley estimate is 239.
To match or beat:
The laziest, slowest way to progress now is to add 5lbs and match reps with last time. Last time it was adding a rep, this time it's adding weight.
After your last rep, you will have gone from 232 to 245. You're 13 stronger.
For a beginner, this can literally happen workout to workout.
Suppose you lift 210 x 3. That's an epley estimate of 232.
Now, there's a number of ways to match or beat this:
The real question is which goal to select for next time. Any of these is progress.
My preference is to do things the laziest possible way, lower and slower than you'd like even if you go low and slow. Aiming for 205amrap is the laziest way to progress.
For each trope to avoid (it's quite a long list), I am planning on writing one creepypasta which avoids that trope
Started a creepypasta.org file. Nothing yet, just compiling Tropes to Avoid
Almost at the end of this 74+ hour creepypasta playlist. Sturgeon's law has become a power law.
Seems random. A few seconds later the toot goes through, or one toot'll go through and another one just will not post.
Octodon.social is giving me more frequent 500 errors when trying to post to it.
Waiting for the sun to move in the sky enough to go out and bench without being blinded while holding heavy iron right above my throat
There's probably a reason the eyes were the first to vanish in this rush to cookie-cutter a generation of trendy faceless monsters
Why facelessness, and not, say, dead matte eyes, dried and scratched corneas in an otherwise normal face
Recently, even the mouths have disappeared. Every other monster wants to fit in with the fad for facelessness. Why *this* trend, and not, say, a trend toward monsters whose teeth are writhing wormy tendrils?