## TL;DR

Strength training progress depends on: progressive overload (increase stress → adaptation → increase stress), specificity (train for desired adaptation), recovery (muscle grows during rest, not during training). Linear progression for beginners; periodization for intermediate/advanced. Compound lifts (squat, deadlift) are most efficient.

## Core Explanation

SRA curve: Stimulus → Recovery → Adaptation. Training too frequently = incomplete recovery. Training too infrequently = detraining. Linear progression: add 2.5-5kg each session (works for months for beginners). Periodization: cycles of intensity/volume — daily undulating, block, conjugate. Deload week: reduce volume/intensity every 4-8 weeks. 48-72 hours recovery for trained muscle groups.

## Further Reading

- [Practical Programming for Strength Training (Rippetoe & Baker, 3rd Ed)](https://aasgaardco.com/store/books-posters-dvd/practical-programming-for-strength-training/)