Originally Posted by Chris Mason
Let's use ME day for an example. For the beginner I would recommend switching movements every 4th week instead of weekly. Beginners need the neural practice to optimize each movement and switching weekly precludes that in my opinion. Not switching at all could be even better neural practice.
In terms of progression, it is pretty simple. You are going for a PR each week. On linear progression, you go for a PR each time you train.
After the PR on the main exercise each week special exercises are performed to help address observed weaknesses and as assistance work (i.e. hitting the triceps hard).
But a novice doesn't need any special exercises or assistance work. He doesn't have any weak points to bring up, because he doesn't have any strong points; his whole body is one big "weak point". In other words, the best exercises that a novice can do to hit the triceps hard are bench press and press.
It seemed easier to respond this way; my comments are in bold.