Triples for women

[btb203]

Hi Mark,

My girlfriend has made very good strength gains on the standard 3x5 rep scheme, but it appears her novice progression is nearing its end. We were thinking of trying to get a bit more out of it by switching to triples for squat, bench, and press (but leaving deadlift and PC's as 1x5 and 5x3, respectively), based on this discussion about motor-neuron efficiency:
http://startingstrength.com/resource...d.php?t=22893&

Do you have any recommendations for the number of sets? If this is simply a matter of "try for yourself, and let us know how it goes", we will happily do so.

Her stats:
5'2", 120 lbs
Squat: 175x3x5
Press: 70x3x5
Bench: 95x3x5
Deadlift: 215x5, 250x1
PC: 105x5x3, 120x1

Thanks for your time,
Brian

[Mark Rippetoe]

Try it for yourself and let us know how it goes. I'd be interested in seeing what happens. I have been thinking that triples might very well be the standard female protocol, for the reasons alluded to in the article.

[Bleve]

Try it for yourself and let us know how it goes. I'd be interested in seeing what happens. I have been thinking that triples might very well be the standard female protocol, for the reasons alluded to in the article.

I've had success with triples with a junior female, FWIW.

[btb203]

Okay, thanks. We'll come up with a program over the next couple of weeks, and see how much further she can progress with the triples. We'll document everything and make it available for anyone who wants it.

[Rob Waskis]

Try it for yourself and let us know how it goes. I'd be interested in seeing what happens. I have been thinking that triples might very well be the standard female protocol, for the reasons alluded to in the article.

Standard female protocol for intermediate (intensity and/or volume), novice, or both?

[Mark Rippetoe]

I'm thinking maybe both.

[Rob Waskis]

Would more sets be required (volume concerns)?

I just managed to convince my wife to begin a novice progression, and as I'm not a coach, this is the first time I've had to think about this stuff other than reading Strong Enough.

[Mark Rippetoe]

Dunno. I don't think so, but if she's unable to sustain a linear increase on 3 sets of 3, try 4 sets.

[Bleve]

I'm thinking maybe both.

We did 3x5 for ages (and are back there at the moment coming back after a holiday) until she stalled, then we went into 3x3's. Bear in mind that she's a junior (15 y/o at the moment, with 3 years lifting now) and her main sport is track sprint cycling, so she lifts 1-2 times/week, not 3 times. This seems to work pretty well for her, we got her to a 1rm squat not long before her nationals of 117kg at a bodyweight of about 67kg.

[Mark Rippetoe]

I'd say she's just getting started.