The Working Man's Weightlifting Show

A quick update before co-host Nick becomes a father to let you know where we've been and when we'll be back. Links:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 64, hosts Nick and Stephen dip their toes into the science of weightlifting genetics.Articles discussed:https://www.t-nation.com/training/the-truth-about-bodybuilding-genetics/https://www.issaonline.com/blog/index.cfm/2020/the-link-between-genetics-and-muscle-growthLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 63, hosts Nick and Stephen each take a crack at listing their least favorite auxiliary exercises.Decline bench pressCalf raisesSmith machine and other guided movementsAdding bands and chains to exercises before you're readyBulgarian split squatsCrunches and other low-resistance abdominal exercisesLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 62, we share our experiences (so far) recovering from COVID-19 infection.Symptoms we experiencedTesting positiveOur wive's experienceHow it's affected our weightlifting and staminaLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 61, the Wiley brothers give real-world suggestions for maximizing active recovery.N.E.A.T. definitionHousehold choresSports/active gamesPark further awayTake the stairsStanding desksTake a walking breakLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 60, the Wiley brothers share 5 of their favorite weightlifting websites, content creators, and podcasts.T NATIONLegion AthleticsJim Wendler's websiteAlan Thrall (youtube) & Brian Alsruhe (youtube)Mind PumpLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 59, the Wiley brothers return to normal programming after a long holiday break.What did training look like over the break?Nick's goals for a new dad-friendly programJim Wendler's Krypteia 2-day programStephen's goals to push himself harderMike Matthews' 5-day Beyond Bigger Leaner Stronger programLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

Episode title: “Season 3 Trailer”New season, new trailer. We answer the following questions:Who are we?Who is this show for?What are we changing for Season 3? Hint: the show might finally be getting funnier.Links:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 58, we kickoff Season 3 with a fascinating interview with Miguel Viera.Who is Miguel Viera?Setting and achieving the goal of a full-ride football scholarshipWeightlifting in High School vs College athleticsLeaning on personal faith to get through a major gametime injury and recoveryLifelong fitness - how to lift into your 40s and beyondInspiring children with faith, positivity, and leadershipLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

Episode title: “Season 2 Finale”In episode 57, we wrap up Season 2 for the holidays.We're looking for feedback on the show as we prepare for the next season and would love to hear from you. Visit our Discord or Instagram and send us a message - links below.Links:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 56, we interview NC native William Shoemaker about his inspiring 180 lb weight loss journey.Who is Will Shoemaker?Finding the breaking pointNutrition and meal prep optionsTrainingDealing with hormone issues after rapid weight lossAdvice for others looking to follow Will's exampleLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comWill's Instagram: @getfitwillSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 55, we travel back in time and share some insights on the origins of weightlifting over the last 5-6000 years of recorded history.Ancient Egyptians and their sand-sack throwingAncient Greece and the origin of progressive weight trainingAncient China and the origin of the barbellLifting StonesHalteres (ancient dumbbells)Indian clubsAncient Russia and the origin of kettlebellsOlympic weightlifting in the nineteenth and twentieth centuriesSourcesEncyclopedia Britannicahttps://physicalculturestudy.com/2014/11/18/an-early-history-of-weightlifting/Tsatsouline, P. (2019). Kettlebell: Simple & sinister. StrongFirst.https://en.wikipedia.org/wiki/Weight_training#HistoryLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show

In episode 54, we each share our top three tips we'd like to go back in time and tell ourselves when we started weightlifting.StephenProgressive overloadFull body, 3x per week programmingDon't waste money on supplementsNickStarting StrengthThe importance of good formNutrition and the young man's metabolismLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 53, we wrap up and give our final review of the Starting Strength weightlifting program.After two months on Starting Strength, hosts Nick and Stephen each rate the program on the following criteria:MotivationSustainabilityWork ImpactFun FactorResultsLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 52, we discuss tactics for keeping yourself motivated when the “motivation” runs out.The importance of goal settingFind a program that fits with your goalsAccountability tacticsRevisit your goals frequentlyBONUS: Setting effective goals using S.M.A.R.T.Links:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 51, we update our impressions of Mark Rippetoe's Starting Strength program.After one month on Starting Strength, hosts Nick and Stephen each rate the program on the following criteria:MotivationSustainabilityWork ImpactFun FactorResultsLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 50, we provide tips on how to return to the gym after a long or short break.Definition of a “break”Full reset of training numbersFocus on minimalist trainingFocus on form over weightFuel your body properlyLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 49, we discuss our favorite weightlifting accessories and provide tips on how to implement them.Weightlifting beltKnee SleevesChalkSpecialized shoes (squat, crossfit, deadlift, etc.)Compression gearLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 48, we give our first impressions of Mark Rippetoe's Starting Strength program.After two weeks on Starting Strength, hosts Nick and Stephen each rate the program on the following criteria:MotivationSustainabilityWork ImpactFun FactorResultsLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 47, we celebrate one year of The Working Man's Weightlifting Show.A fresh start with Starting StrengthSpecial guest: Sharon “the wind beneath our wings” Wiley makes an appearance to “right wrongs”Nick gets back on the barbell trainLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comMerch: shop.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

Episode title: “Manual Labor: Compound Vs. Isolation”In episode 46, we break down the best forms of lifting for folks who work in manual labor.Define compound vs. isolation weightlifting movementsShould manual laborers use standard gym isolation machines (Hammer Strength, Nautilus, etc.)?Best rep ranges to keep soreness at a minimumKettlebells: the unsung heroLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 45, we list 3 reasons to change your routine, and 3 reasons to keep pushing.Reasons you might want to change your routine:Lack of progressRecoup from an injuryFailure or inability to executeReasons not to change your routine:Competition prepYou're a beginnerMuscle confusionLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 44, we talk weightlifting for musicians.Posture and body mechanics for musiciansStage performance considerationsLifting heavy to help with load-in and load-outStaminaLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comRecommended gear and supplements: links.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 43, we share five tips for lifting weights with a partner.Superset everythingAlign programs (if it makes sense)Separate/alternate programs (if it makes sense)Equipment considerationsCompete with yourself, and also maybe kinda your partnerLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show: support.workingmansweightlifting.comSupport the show

In episode 42, we discuss workplace hurdles to gaining weight cleanly.We hate the word “bulk”, bra.What is a caloric surplus?Clean ways to add calories into your dietWhy should we stay away from “dirty” foods?Weight gain for manual labor workers vs. office workersLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show

In episode 41, we come to terms with our wildly separate weightlifting goals.Post-vacation recapIs Nick quitting his job?Stephen tackles form and lifting volumeNick plans for a more realistic programSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 40, we welcome Aaron Savage, our very first guest, to share his compelling story of weight loss and cancer survival.Aaron touches on many points of his life, but some highlights include:Shedding 120 lbs of weight in less than a yearEarning a NASM certification in personal trainingAggressive lymphoma diagnosis at age 23Training and nutrition while undergoing chemotherapyLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 39, we extract motivation to get through hard days from heavy weightlifting.A deep-dive into Nick's reasons for training and why they don't involve merely looking betterDifficult training leads to increased confidence in the workplaceChanging training programs to keep yourself on your toesLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 38, we explore kettle bell-only training.Staying fit while moving homesMind Pump Media's KB4A training program reviewHow to adjust training during periods of high physical outputGoals for kettle bell trainingLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 37, we share tactics for staying in shape while traveling full-time.Fitness for truck drivers and touring bandsCalisthenics for the traveling manHow useful are resistance bands?Kettlebells vs. dumbbellsSelectable weights help maximize spaceLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 36, we kick off season 2 with updates and commitments.Life updates during our breakNick's commitment to a serious diet for the next ninety daysStephen's plan for pain-free liftingA discussion about whole-body trainingLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

New season, new trailer. We answer the following questions:Who are we?Who is this show for?What are the different perspectives we bring?What are we changing for Season 2?Links:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 35, we wrap up the first season of the podcast with some thoughts about where we are and where we're headed.What have we learned?Have there been any surprises?Nick and Stephen share their favorite and least favorite things about podcasting.Season 2 teaserLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 34, we share five categories of food to watch out for when losing weight, especially if you don't feel like counting calories.Processed foodsSneaky fatsAdded sweetsExcess condimentsLiquid caloriesBonus: portion controlLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 33, we share the top five mistakes we've made in and out of the gym.Not following a programTraining with improper rep rangesNot pushing hard enoughNot eating enoughNot sleeping enough (or sleeping too much)Bonus mistake: not showing up to the gymLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 32, we provide tips on how to salvage a week full of missed workouts.What to do when it's Friday and you haven't worked out?Making the most of one day in the gymA case for full-body training programsExamination of different training splits and how to make the best out of each situationWhy some training is better than no trainingLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

Episode title: “Will Ab Training Give You A Six Pack?”In episode 31, we give you our take on ab training.Training abs every dayUsing compound movements to train absAb training through back injuriesSuggested ab exercisesWill endless crunches give you a six pack?Links:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 30, we discuss the necessity of warming up before lifting weights.What constitutes a good warm up?Why do warm ups matter?Early morning lifters should pay special attention to warm upsSuggested warm up routinesA day in the warm up life of the Wiley BrothersLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 29, we make a case for meal prep and discuss why it matters for the amateur and professional weightlifter alike.What is meal prep?Why does meal prepping matter?Meal prep tips and tricksFoods that we feel don't work well for meal prepA list of our favorite meals and recipes that work as well on Monday as they do on FridayLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 28, we announce our brand new online weightlifting Discord server.Our brand new online community is live at discord.workingmansweightlifting.comWhy are we starting an online community?Why Discord?What is Discord and how to joinLinks:Instagram: @workingmansweightliftingDiscord: discord.workingmansweightlifting.comWebsite: www.workingmansweightlifting.comSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 27, we define a lifting deload and talk about when it might be time for you to try one.What is a deload?Recent trends in the weightlifting community's attitude towards deloadingThe traditional approach to deloadingThe modern approach: listen to what your body and mind are telling youWhen it might not be time for a deloadSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 26, we make a case for including upper and lower back workouts in your routine and share some of our favorite lifts.The benefits of back trainingExercises to avoid if you work manual laborWide-grip back pushupsPull-ups vs. chin-upsRows: traditional, bent-over, renegade, etc.Support the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 25, we share some time-tested tips on quick and delicious ways to pack in extra protein.Eggs in the morningLow-fat cheese sticksThe best types and brands of Greek yogurtExtra-stacked protein shake w/ egg whitesCottage cheese for dessert?Support the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 24, we discuss re-approaching the gym after taking time off.An honest discussion about overcoming mental hurdles that hold us backPractical tips on avoiding over-thinking and taking actionHow to re-approach a dietHemorrhoids come for us allSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 23, we offer some tips on overcoming fitness plateaus and making progress toward goals.Answers to listener-submitted questions about increasing weight and the best foods/supplements for recovery.What to do when you can't lift any more weightThe crucial role nutrition plays in the gymHow to address weightlifting form when it's holding you backAnalyzing your assistance lifting for best resultsSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 22, we discuss and give honest opinions on 5 types of auxiliary weightlifting gear.Weightlifting beltsSquat, crossfit, and deadlift shoesKnee sleeves and strapsChalkLifting strapsSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 21, we offer four tips for better training recovery.Why recovery mattersSleepFoodStretching and MobilityActive recoverySupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 20, we offer five tips for beginner weightlifters in the new year.ProgrammingLearning the liftsWater intakeProteinEquipmentSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 19, we recap the last 6 months of training on our 3-day program and outline our new plan for lifting in 2021.Quick summary of our previous 3-days-per-week lifting programPros and cons of the previous training programOverview of new ‘limited time” weightlifting programNick's not ready to refer to his own “pecs” yetDiscussion of the issues we're trying to solve by changing programsSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 18, we give practical tips on using the holiday break for year-end reflection and goal-setting.Why holiday break is a good time for reflection on fitness progress and goalsUsing a fitness tracker to look back and gather informationPractical tips on what to reflect on (from a fitness perspective)Stephen tells an embarrassing story from Nick's pastSupport the show (https://www.buymeacoffee.com/wmweightlifting)

In episode 17, we discuss the importance of tracking fitness progress and note-taking.A brief history on our introduction to fitness trackingWhy constant progress is necessary for optimum trainingThe difference between exercise and trainingPractical tips and recommendations for anyone who wants to get started tracking their fitness goalsPaper vs. digitalMerry Christmas!!Support the show (https://www.buymeacoffee.com/wmweightlifting)