Podcast appearances and mentions of niki sims

Is the overhead press worth it for most lifters? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson take a hard look at the most skipped lift in strength training: the overhead press. They break down why it's often abandoned, what makes it frustrating, and how to rebuild your pressing with smarter technique, variations, and programming for long-term strength and longevity. Whether you're dealing with shoulder pain, struggling with progress, or questioning if it's even worth your time, this episode gives you a clear, no-nonsense answer. ✅ What You'll Learn Why the overhead press gets skipped—and whether that's a mistake How to modify the press to fit your body and goals Variations like landmine and dumbbell presses that reduce pain and boost results How to think of the press as a movement skill, not just a lift Strategies for programming vertical pressing into a long-term training plan When to rotate, reduce, or temporarily remove the press ⏱ Timestamps 00:00 – Intro: Is the overhead press worth it? 02:10 – Why lifters skip the press 05:45 – Making pressing work for your body 08:25 – Smarter variations: landmine, dumbbell, incline 12:40 – The press as a skill-based lift 15:10 – Programming adjustments for recovery and sustainability 18:00 – Giving the press a second chance

Does the deadlift still matter in your training? If you've ever felt beat up by barbell pulls or unsure how to keep deadlifting as your goals and body evolve, this episode is for you. Niki Sims and Andrew Jackson unpack how the deadlift should serve you—not wear you down. From trap bars to kettlebells, from smart programming to pain management, this is a no-nonsense guide to making the deadlift work for life—not just your PR sheet.

Is the bench press overrated—or just misunderstood? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson challenge the default status of the bench press in most lifters' routines. Whether you're trying to get stronger, avoid pain, or train for the long haul, this conversation will help you rethink the bench's role in your program—and whether it's serving your goals. This is part of the Rethinking the Big Lifts series, where we explore how foundational barbell movements evolve over time and how to train smarter, not just harder. ✅ What You'll Learn Why the bench press is one of the most misunderstood lifts The real answer to “Is the bench press overrated?” How your goals determine whether and how to bench When the bench press might not be worth it Smarter alternatives to traditional benching How the bench press can evolve with you over your training life Why intention matters more than tradition in your programming ⏱ Timestamps 00:00 – Intro: Is the bench press overrated? 02:10 – Chest day myths and gym culture 04:45 – The bench as a useful tool—when used with intention 08:00 – Adapting the bench for your goals and body 11:20 – Alternatives to traditional bench pressing 14:15 – The bench press through different life stages 18:00 – Final thoughts: use the bench, don't worship it

What is a squat—really? In this first episode of our new Big Lifts series, strength coaches Niki Sims and Andrew Jackson ask the question many lifters overlook: what are you actually trying to get out of your squat? Whether you're chasing PRs, trying to age with strength, or just want to move better, this conversation breaks down why your squat should evolve with your goals, your body, and your season of life. Let go of the dogma—and train for you.

Are you training nearly every day—strength, cardio, HIIT—and still not seeing the results you want? In this episode of Beast Over Burden, strength coaches Niki Sims and Andrew Jackson tackle a common question: Are you progressing, or just working hard? They break down the sneaky signs of overtraining, the truth about cardio intensity, and how recovery—not more effort—is often the bottleneck to strength, muscle, and long-term health.

Still searching for the perfect program to fix your fitness? In this episode of Beast Over Burden, strength coaches Niki Sims and Andrew Jackson expose why the “one right plan” mindset is keeping lifters stuck. They break down how perfectionism, rigid programming, and unrealistic expectations sabotage long-term progress—and share smarter, more sustainable ways to train for strength, health, and life. Whether you're burned out, frustrated, or just tired of starting over, this episode will help you trade pressure for progress.

This episode tackles overcoming the 3 big training pitfalls that silently sabotage lifters: mindless snacking, all-or-nothing thinking, and poor boundaries. Niki Sims and Andrew Jackson break it down with practical tips, real-life stories, and strategies that actually work for strength, longevity, and real-life training.

Struggling to stay consistent with strength training? Feel like you're always starting over? In this episode, Niki Sims and Andrew Jackson deliver a realistic guide to long-term strength—not hype, not hacks—just what actually works for lasting progress, muscle, and freedom.

Life's messy—but your strength doesn't have to be. In this episode of Beast Over Burden, Niki Sims and Andrew Jackson dive into how to stay strong when life throws curveballs. From missed workouts to surprise illnesses, chaotic travel, or just busy seasons, they reveal how to adapt your training, stay consistent, and keep building strength—without falling into the all-or-nothing trap.

In this episode of Beast Over Burden, Andrew Jackson and Niki Sims break down the four pillars of building strength and muscle, giving lifters a principle-based framework to guide their training decisions. Whether you're trying to gain size, improve performance, or stay consistent as life gets busier, these pillars—simplicity, specificity, appropriate stress, and minimum effective dose—help you filter the noise and focus on what actually works. With practical examples, coaching wisdom, and real-world insight, this episode equips you to stop program-hopping and start progressing with confidence. 1. Simple, Hard, Effective: The Core Filter for Every Lifters' Program The first pillar of building strength and muscle focuses on the triad of simple, hard, and effective training. Rather than overwhelming yourself with complex programming or unnecessary movements, choose exercises that train multiple muscle groups efficiently—like squats, deadlifts, and presses. Niki and Andrew emphasize that training should challenge your current capacity (hard), remain within reach (doable), and be directed toward clear outcomes (effective). Complexity has a place, but only when simplicity stops working. This pillar helps lifters and coaches cut through the noise and focus on doing what works—consistently. 2. The SAID Principle: Train Specifically for What You Want The second pillar is the Specific Adaptation to Imposed Demands (SAID) principle. Simply put: your body adapts to what you repeatedly ask it to do. If you want bigger glutes, you need to train your glutes. If you want to throw a baseball harder, you need to train in a way that supports that exact skill or adaptation. Andrew highlights the danger of false specificity—like balancing on a BOSU ball while lifting weights—as a distraction from actual progress. Niki reminds us that trying to chase too many goals at once leads to ineffective outcomes. The SAID principle reinforces that clarity in goals should drive clarity in your training choices. 3. Minimum Effective Dose (MED): The Key to Sustainable Progress The third pillar, minimum effective dose, is about finding the least amount of stress needed to cause a positive adaptation—then riding that wave as long as it lasts. It's the opposite of “go hard or go home,” and it's a powerful strategy for lifters who want to keep progressing over months and years. Andrew reflects on how MED revolutionized his coaching by removing the pressure to overhaul programs with every stall. Niki shares how MED helps lifters avoid burnout and build confidence with small, measurable wins. This approach gives you control over your training trajectory and allows for smarter adjustments. 4. Informed Trade-Offs: Training Within Life's Constraints The fourth pillar of building strength and muscle is about making informed trade-offs within the constraints of your real life—your time, energy, equipment, money, and motivation. This is where the concept of physical freedom shines: the ability to pursue the goals that matter most to you without being enslaved by a rigid program. Andrew and Niki highlight how strength training can (and should) evolve to fit different seasons of life. Sometimes your choices are between good and better, like skiing vs. a competition; other times it's about doing what you can with limited bandwidth. When you understand your constraints and make strategic decisions, you gain the freedom to keep training and making progress—on your terms. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.  Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life.—Are you worried that lifting heavy will make you "too bulky"? What's holding you back from building muscle as a woman?I'm joined by Nikki Sims, strength coach, and Chief Experience Officer at Barbell Logic, to break down why most women are leaving huge muscle and strength gains on the table and how understanding the science of muscle growth can change your fitness journey.Nikki also shares her journey from skinny to strong, her experience with bulking and cutting phases, and the biggest lessons she's learned from coaching women for over a decade.Today, you'll learn all about:02:09 - Why do many women fear their physical potential?03:58 - The influence of media and beauty standards07:12 - From aesthetics to strength and performance10:49 - Strength training as a gateway to confidence19:11 - Can you be "too strong" or "too muscular"?27:17 - Nikki's personal bulking and cutting experiences32:39 - Gaining weight vs "getting fat"39:31 - How long should you bulk?50:33 - Building muscle even when you can't squat or deadlift56:20 - The surprising mental health benefits of lifting heavy1:06:19 - Why every woman should get a strength coach1:10:00 - OutroEpisode resources:Beast over Burden PodcastInstagram: @barbell_logic Youtube: @BeastOverBurden Get a free coaching consultation with Barbell Logic: barbell-logic.com/experienceSupport the show

Strength training is a long term investment!  Just like your 401K, you can't make one deposit or do one workout and get immediate results overnight!  Today we're chatting with Niki Sims of Barbell Logic to help you change your mindset when it comes to strength training for midlife moms and the actual long term benefits you can expect with the tiny habits/deposits you do now!Get a free 7 day trial of the TRAINING FOR LIFE APP! This is habit based fitness training for midlife moms. About Niki:Niki Sims is the Chief Experience Officer at Barbell Logic, overseeing the client and staff experience for the coaching and software services. Niki is passionate about helping people get to know the stronger version of themselves. With over 10 years of barbell coaching and training experience, she knows what it takes to program for life, fine tune form to maximize training stimulus, and provide support to continue to choose strength over weakness. Learn more about experiencing strength instead of enduring weakness. ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

In this episode of The Health Fix Podcast, Dr. Jannine Krause sits down with Niki Sims to explore why strength training is like a health 401(k)—an investment in your future well-being! With over a decade of experience in barbell coaching, Niki specializes in creating personalized training programs, refining technique, and fostering a supportive environment for women navigating menopause and beyond.

Welcome to The Sisterhood of Sweat podcast! Today, we have a very special guest joining us - Niki  Sims, a fellow fitness enthusiast and strength coach. Niki has an incredible journey to share, from her early days trying out different sports to finding her passion in powerlifting and CrossFit, and eventually becoming a strength coach at Barbell Logic. Linda, the host of The Sisterhood of Sweat, and Niki dive deep into the importance of building muscle as we age, especially during the transition through menopause. They discuss the link between physical and mental health, and how fitness can build resilience to overcome challenges. You'll hear their perspectives on fostering sustainable training habits, transitioning body image struggles into body empowerment, and the power of community in fitness. This conversation is packed with inspiration, practical advice, and a whole lot of sisterhood. So sit back, get ready to be motivated, and let's dive in! Links:     How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud "Proud Sponsors of the Sisterhood of S.W.E.A.T"  Essential Formulas

Are you interested in weight training but don't know where to begin? Niki Sims is passionate about helping people get to know the stronger version of themselves. With over ten years of barbell coaching and training experience, she knows what it takes to program for life, fine tune form to maximize training stimulus, and provide support to continue to choose strength over weakness. This was a great conversation and I know you'll enjoy it as well.    What you'll hear:   Niki's background and experience as a coach with Barbell Logic (1:50) Her early experience in the fitness space (3:50) Balancing passion and business in coaching (6:34) Her transition to online coaching (11:23) Client communication and accountability (12:57) Specific training methods and her client demographics (13:43) The nutritional component and client engagement (15:29) Overcoming common misconceptions and challenges (24:17) Personal training and injury recovery (33:19) Benefits of natural bodybuilding (36:13) Her progress and personal records with strength training (47:04)   Where to follow Niki:   Barbell Logic Instagram   If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!

Strong Not Starving Barbel Logic Application HERE (3 Spaces Available!): https://form.jotform.com/220624481844052The Barbell Logic team are doing spectacular work delivering custom strength training programs, because if we're going to invest time and energy in lifting, lets put that time and energy where it's going to count!In today's episode, Niki Sims (Barbell Logic Director and Coach) and I are sharing some of the challenges and setbacks we've experienced surrounding training and exercise, as well as the most important shifts that will help you set you up for the kind of experience and success that can only come from training to get stronger. Free weekly Strong Not Starving tips and insights ⬇️⬇️⬇️ https://www.strongnotstarving.com/snsweeklytipsStrong Not Starving 1-1 Coaching: https://form.jotform.com/240493269367062 Strong Not Starving Instagram: https://www.instagram.com/strongnotstarving?igsh=MTBpbnVna2Nyd3hnMA==Strong Not Starving Youtube: https://youtube.com/@strongnotstarving?si=zzmTveIdGUD0omuMWebsite: www.strongnotstarving.com

We have questions for Niki Sims (and she has answers)! Learn more about Niki, her thoughts on training and life, and her goals. Questions for Niki Sims: Training, Success, & Motivation Andrew asks Niki an assortment of questions. What is a particularly memorable success story from one of your clients? A story that stands out (and there are more, but this one jump into her head) is a daughter of a client who started to lift. Her family lifts, and so she started to lift. Niki could tell something was off, but her client was not talkative. Finally, the client told Niki her back was hurting. Niki change the training and let her know training should not hurt or be something you don't look forward to. Now, she loves training, she is into it, and you can see the different in her videos. How do you stay motivated to train consistently and what advice do you give to those struggling with motivation to train?  For Niki, this has become the favorite part of her day. She has tailored the time and space to what she wants. She has removed things she does not want. If a lift is painful, she takes it out. She has her own home gym she loves. This time is a time without work (except work against gravity). You should make this as fun and enjoyable and comfortable as you can - this includes the exercises you are doing but also the space, music, and more. Questions for Niki Sims: Goals, Mentors, & the Future Niki and Andrew continue. What are your personal fitness goals and how are you working toward them?  Niki is working on her chin-ups, both 1RM and AMRAP. Besides this, she wants to consistently train four days a week with fun training sessions to get more meat on her body. Additionally, she learning how to eat to support this. Who are some of your mentors in the fitness industry?  Matt Reynolds has helped, but especially when it comes to learning about the business side of the industry. Niki las learned much from Andrew Jackson on how to organize work to be more effective and efficient. Gillian Ward, Niki's coach, has been a huge mentor, from whom Niki has learned a ton. Lastly, Niki loved to see how Dan Campbell of the Detroit Lions infused passion into the everyday work of the team. Where do you see the industry heading in the next 5-10 years? Gyms will get better and better, especially in terms of equipment. AI programming will mean less manual input but more data. You will be able to go into a gym with your program and not have to enter anything manually. You will know exactly what is available in the gym in your App. These are questions for Niki Sims. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Learn about a road trip analogy that relates to goal achievement and GAMEplans. It's ultimately about moving closer toward your desired end state. Road Trip Analogy Matt shares an analogy he picked up from Niki Sims regarding how long-term goal achievement is like a road trip. Your destination is the desired end state. You envision where you want to go first. Before you set out or plan your route, you must know where you are going. You next decide on your route. Maybe you want to get there as quickly as possible, so you plan the shortest route on the main highways because you have small children. Matt, describing a great road trip he did with his family to Telluride, CO a few years ago, took another approach. He and his family did not drive more than 5 hours a day. They planned fun stops along the way and picked more scenic ways, even if it added time. They got to their final destination and enjoyed the way there. Major stops along the way are like the goals in the GAMEplan. Those shorter stops are like the actions to get to the goal (e.g. gas station stops). We hope you enjoy and learn from the road trip analogy. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Is your training fun!? Niki Sims and Andrew Jackson discuss why they entitled this podcast "Beast over Burden," feedback they've seen from listeners, and how they've come to think more about training for life. Is Your Training Fun!? Some people seem to enjoy training more than others - Matt and Scott have discussed so-called "medicine takers." Acknowledging this, however, you should not dread every single workout. As your training session looms, your blood pressure should not increase. Training should not suck the joy out of you. Andrew & Niki have noticed, both from the client and coach perspectives, that despite the effectiveness and helpfulness of the MED programming approach, sometimes more stress - even the minimum effective additional dose of stress - is counterproductive. Increasing stress in these situations is not ineffective for physiological reasons, but because the client simply cannot continue to grind away with the same workouts and lifts. Is your training fun? A change needs to happen - and that change isn't the stereotypical "MED" change. Beast Over Burden Training should be fun. Of course, we don't begin to train for fun, but rather because we've identified trends we want to stop and problems we would like to solve. You want to be stronger, healthier, more confident. These things actually enable you to have fun outside the gym. If you don't burden yourself with challenging training, then physical limitations will burden you later in life. Then you'll burden your loved ones. Training empowers you throughout your life, making you more capable and helping prevent your reliance on others as you age. Is your training empowering? Is your training fun!? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Listen to the Barbell Logic podcast return. Matt Reynolds, Niki Sims, and Andrew Jackson discuss the two podcasts that will come out weekly, the different audiences they address, and the weekly schedule. Check out the Barbell Logic podcast landing page. Barbell Logic Podcast Return - Beast over Burnout We're back, with two podcasts for your listening pleasure. Andrew and Niki host the Beast over Burnout podcasts, which comes out on Tuesdays. This covers lifting and lifestyle topics, especially with the kind of life we strive for through training and how that changes as people's lives change. Too many podcasts, articles, and videos target themselves to competitive lifters and people with seemingly optimal lives (who are these people!?). That's not us. We want you to build sustainable training habits that you incorporate into your actual life, not to change your life for the perfect program. Barbell Logic Podcast Return - Coaching Success Matt hosts a weekly podcast on the business of coaching, entrepreneurship, becoming people of action. This will typically be a shorter episode of Matt by himself that will air on Fridays. Whether you're interested in improving your life through lifting and self-improvement, or bettering your business and others' lives (or both) we have a podcast for you. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt Reynolds, Niki Sims, and CJ Gotcher join up to answer your lifting and lifestyle questions. They cover wrist wraps and wrist straps for deadlifting, upper body pulling exercises for novices, BJJ, hiking & rucking, stuffing or dressing, and more in this fun but informative holiday Q&A. Wrist Wraps & Lifting Straps for Deadlifts If you're having wrist issues, don't hesitate to use wrist wraps for your lifts. Wrist wraps for deadlifts, however, should not really help. During the deadlift your wrists are in tension, not compression. Use the wrist wraps on all your lifts where your wrists are in compression, even the squat. Lifting straps, however, are fine if you're having grip issues. Upper Body Pulling Exercises for Novices Our Best Exercises for Strength video discusses the main 4 lifts to get stronger. We still stand by this. Lifters, however, add some type of upper body pulling exercise early on as a lifter, some adding them as they begin their novice program. It partly depends on their goals and current situation. Some people may really want to get their first bodyweight pull-up. There is no reason to weight, and this may be a good situation to have a lifter move to a 4-day split routine as a novice. Others may be in the military or a similar situation, and may need to maintain or improve their chin-up or pull-up performance. Others, however, may be true beginners with little to no experience in the gym. Focusing on the main four lifts for them is enough. As they get stronger and their technique improves, adding in something like a barbell row, lat pull down, or chin-ups makes sense. Hiking, Rucking, & BJJ Niki shares here favorite submission move in BJJ. CJ gives a brief description of his recent rucking event and if it was the hardest thing he's every done. Matt discusses how a supposedly friendly hike became a 7-hour ordeal of terror. Holiday Traditions How do you say the word "pecan?" Do you eat stuffing or dressing? What are their favorite dishes, drinks, and desserts for Thanksgiving. Learn this and more, and share your with us on Instagram. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Injury and recovery are no fun and not why we train. They're a part of life, and come with training, especially if you push yourself over a long period of time. How do you adjust programming and mindset to keep training and keep improving. Niki Sims shares her story of an injury that altered her training, identity, and pursuits, which ultimately caused her to not only alter reps and sets and exercise selection, but her approach and mindset regarding training and physical activity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Tweaks and Tribulations Niki was trucking along nicely, hitting squat and deadlift PRs, improving in BJJ. Enter pain and injury. She heard a pop during some deficit deadlifts. Her approach in the past had always been to do what she could, as much as possible, so she continued to pursue PRs. She hit a nice squat PR soon after that. Performance continued to improve in the gym, and pain increased in intensity and frequency. One morning, she woke up and was in so much pain she couldn't see straight. She deadlifted later that day in a friendly competition. She started to realize that looking at her lifting shoes was inducing anxiety, and the time that had been fun and solace and a welcome break every day - her gym time - now came with pain and anxiety. She wasn't ready to stop lifting. Reduced intensity and doing as much as she could only increased pain over time. It wasn't working. Injury and Recovery: Mindset Matters Niki had built an identity around performance, competition, and ability. The previous period of relatively stable progress in the gym and on the mat had to give way to an examination of why she was training in the first place, what she wanted to get out of training going forward, and what was best for her - physically and mentally. She realized she couldn't go down that mental road of comparing what she used to be able to do to what she can do now. She also couldn't second-guess decisions she had made in the past about training or continuing to chase after PRs. She had to embrace reality and possibility, while digging deeper to understand her deeper reasons for training and exercise in the first place. Deadlift 440 pounds was an important goal for her, but based on current limitations and important whys, keeping this as a goal was counterproductive for her mind and body. You can't let yourself spiral into mental cycles of associating the gym with pain and failure. Injury and Recovery: Programming Changes Reintroducing play into the gym helped. Focusing on having training time be pleasant mattered. The cycle of pain and dread had to end. Finding exercises that can be pushed a bit more without pain can help - and those might not look anything like the four main lifts. This might and probably will involve exercises that use less muscle mass over a shorter range of motion with less weight. Niki found that not having programmed squat and deadlift workouts helped, because if these were programmed and she wasn't able to do them or they were performed at extremely low intensities, this created a feeling of failure. Be able to experiment with what works - what's fun, what doesn't produce pain, what makes you want to go to the gym. Find metrics that matter more (which also can quantify improvements outside of weight on the bar). Niki found that tracking pain in the morning not only helped inform programming decisions but also helped her see the big picture that pain had decreased and that she could have fewer days with pain, and the pain could be less intense. The programming changes that you might think would get her back to PRs more quickly only made things worse. Slight reductions in intensity, volume, and exercise selection did not suffice. If you're a coach or coaching yourself and something similar happens, you might try those smaller MED changes at first, but sometimes the MED change is actually quite big, and requires big adjustments to programming and mindset. Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Episode 62 - How To Find The Perfect Personal Trainer (with Niki Sims from Barbell Logic). (0:00) - Podcast Intro. (0:55) - Who or what is Niki Sims? (2:32) - Does being strong help with Jiu-Jitsu? (4:24) - Niki's path to Barbell Logic. (14:27) - Have you ever had a personal trainer? (17:21) What does Niki look for in a coach? (19:16) - How does a beginner start with looking for a coach? (21:55) - Why online coaching is better than in-person coaching for most people. (26:19) - How to find a good online fitness / strength coach. (29:07) - How to identify a crappy personal trainer. (30:24) - What if you don't need a trainer? (32:46) - What's the difference between a strength coach and a personal trainer? (36:32) - Isn't lifting heavy going to hurt me? (37:57) - Why you might want to look for a "strength coach" instead of a "personal trainer." (39:01) - Would you check your trainer's LinkedIn? (40:34)- Things to not do when looking for a coach. (43:16) - Find a coach who listens. (44:45) - Don't force yourself into a program you don't want to do. (45:40) - Fitness influencers and bad advice. (49:29) - Good sources of fitness information on social media. (51:40) - Is it true that people with barbell in their username are better sources of information? (53:25) - Niki's best squat / bench / deadlift / overhead press? (55:38) - What's one thing that Niki wants the world to know? (57:22) - Niki's social media & contact info. (58:20) - Outro. Niki's social media & links: Instagram: https://instagram.com/niki.in.the.gym Find a Barbell Logic Coach: https://store.barbell-logic.com/ref/nsims/ Barbell Logic YouTube Channel: https://youtube.com/c/BarbellLogic My Social Media & Contact Info: Email: jonnyreps@gmail.com Website: Jonnyrepsfitness.com/ Instagram: https://www.instagram.com/jonny_reps_fitness/ Facebook: https://m.facebook.com/jonnyrepsfitness/ Twitter: https://mobile.twitter.com/jonny_reps YouTube: https://www.youtube.com/channel/UCvkLTHoZ5cLVOSk3D4VR3ww Tik Tok: https://vm.tiktok.com/ZSbuB4Tg/ LinkedIn: https://www.linkedin.com/in/jonathan-repasch-b603b7a4

In this weeks Strength Chat, I was joined by the Chief Experience Officer and strength coach at Barbell Logic, competing in powerlifting and jiu-jitsu, Niki Sims. To be able to chat with Niki was awesome as she puts some great content and information out there. Therefore, in this episode, we chatted about what's important to you when it comes to training, how to stay consistent and having boundaries when it comes to training. You can follow Niki a via the following link; Instagram:  https://www.instagram.com/niki.in.the.gym/?hl=en Website: https://barbell-logic.com/team/niki-sims/   You can follow myself, Coach Cuthbert, via the following links; Website: https://www.coachcuthberttrainingsystems.co.uk/ Instagram: https://www.instagram.com/coach_cuthbert/?hl=en Facebook: https://www.facebook.com/coachcuthbert/   Check out the podcast affiliates: https://www.coachcuthberttrainingsystems.co.uk/affiliates

Niki Sims and Gillian Ward discuss why nutrition compliance trends so much lower than training compliance, why this is, and how you--as someone who has nutrition goals--might combat this and succeed toward or past your goals. Nutrition coaching is quite different than strength or training coaching. With training, you prescribe a certain number of exercises, and the lifter does or does not do them. If the lifter successfully does them with enough compliance, the lifter sees the results. They can hit PRs for every workout, completing the workout in and of itself is success, and the lifter often feels better afterwards--physically and emotionally. With lifting, there is a feeling of deprivation and taking away. You're never done--you not only have however many meals or snacks you take as times you can fail or succeed, but literally at any point of time you are awake you may fail to follow the prescription. You also don't see the benefits of your hard work for a long time, and often progress stalls for long periods of time.   For a nutrition coach, there is less clarity and it can often be less rewarding and more frustrating. You can feel as if you're failing. You have to work to boost compliance and work to modify behavior.  For the nutrition client, it can be hard to continue if you don't see progress, and it can be easy to slide into screw it mode, where you not only fail to follow the plan but you eat and maybe drink with reckless abandon.  It is critical that the nutrition client understand his whys: why did he sign up for coaching, why did he state the goals he stated, why do the goals matter, why is he willing to suffer to meet these goals? Has he dug deep enough and really understood why he is doing this. A good idea is to write down these whys and keep them with you. If you're struggling or think you might stray from the path, look at these whys so you can remember them.  Define and celebrate the small wins. A successful meal, snack, day, or week is a big deal. Also consider the near misses--someone brought in the donuts to work and you almost grabbed one, but you decided to not eat it and stuck to the plan.  Find ways to enjoy the process--daily, weekly, monthly--and increase your awareness of how good you feel when you eat and drink in a way that supports your goals and nourishes your body. Lastly, Niki & Gillian share their whys with the audience, which might help you create yours.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

Enjoy the panel Q&A that ended the 2021 BLOC Party. Listen to Dr. Puder, Matt Reynolds, Gillian Ward, Niki Sims, Andrew Jackson, & CJ Gotcher answer questions from the BLOC Party attendees. Topics include nutrition post-vacation, finding clients in a new location, training to looked more jacked, and countering the effects of sitting. 0:00 Introduction 2:20 Finding Clients in New Location Deliberately seek out communities and meet people. Go to the same places and talk to people and get to know them well. Build relationships. Talk to your barber or stylist and have them help spread the word. Don't spread yourself thin, but rather seek out the places where the type of clients you want to coach will be. Social media can also help. Make it super easy for people to find you and sign up for your coaching on social media and search engines. Lastly, the people who are asking you questions about lifting & coaching are potential clients. 5:47 Identifying & Helping Clients with Suicidality or Depression Some people may be chronically suicidal. If you find out that that person has a plan, you may want to escort that person or ensure he or she gets help. Lifting and training will help them feel better, but it might need to be easier and meet them where they are.  For depression, you might see change of appetite, loss of interest in things, express guilt or shame about just about everything they do.  9:19 Missing a Week on 3-Week Program For something like this, can usually do the previous week over. When you come back, you should probably lift heavier weights than you think but less volume than you think. 10:33 Psychological Hurdles to Training & Healthy Habits People can develop just about anything to avoid discomfort. You might just need to get people walking. Dr. Puder specifically is very repetitive and will discuss movement, exercise, and moving toward training. It's about little wins. It helps to have them identify as a lifter and see themselves as a lifter.  Also, what is the meaning people ascribe to what they are doing?  Also, as a lifter, Dr. Puder has noticed that Matt is great at giving Dr. Puder positivity when he needs it. He has a bad workout or a miss and Matt is positive, and that has been refreshing and encouraging.  17:18 Getting Back on Track after Vacation Don't go deprive yourself and starve yourself. Get on track with the normal plan as opposed to swinging the pendulum hard in the other direction. Guilt serves no purpose. Enjoy the vacation, and then return to the plan. Don't try to make up for the caloric surplus immediately. 20:02 Introducing Supplemental Exercises Start lighter, want them to learn the exercise. The stress is the novelty of the exercise.  24:48 Looking More Jacked? Talk to your coach, if you have a coach, but the huge contributor here is nutrition.  25:45 Mentorship Program? Your starting point is your coach if you have a coach. Your coach is your initial mentor. Obviously, if you've signed up for the Academy you can also reach out to CJ and the instructors.  Also, they discuss the PBC process and how nice it is to submit a platform evaluation video. Why? Because the evaluating coach can show exactly what they saw and also the coach getting evaluating is coaching in his or her environment, as opposed to having to yell over other coaches. 33:46 Countering the Effects of Sitting Moving during the day can certainly help. It's a big change if you've been active.  Also, are there reasons your posture stinks (for example, you're breaking down videos and have to be hunched over to talk into a microphone). 38:53 Why the Change to Discord? It's newer, better, and it stores old conversations.  42:09 Templates in the BLOC App It's surprisingly difficult to get this working, so it's a high priority and should happen soon...but, on promised timeframe. 50:41 Helpful Informational Source for You Lots of different and interesting answers...probably not what you'd expect. 55:30 Smart MED Programming on the App? Easy MED changes at the end of novice LP. It's not some complex programming system, but a way to plan the machine-learning programming needs as LP stops working.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

In this rebroadcast from the "Military Series" on the Barbell Logic Podcast, Matt Reynolds and Niki Sims talk to Colonel Scott Conway, a Marine Officer, who shares his experiences of service, leadership, and combat.Resources:Learn more about Barbell Logic and its pilot study here: https://barbell-logic.com/military-and-first-responders/Music provided by Carlos Rivera. Follow on Instagram: https://www.instagram.com/carlos_r15/Send inquiries to: carlos.a.rivera15@gmail.comAudio production by Stephan Sanchez.Send inquiries to: steve@transductionpost.comEmail your questions and comments to airforceofficerpodcast@gmail.com. Join the discussion about the podcast, the Air Force, officership, and the Profession of Arms at https://www.airforceofficerpodcast.com/.Facebook: https://www.facebook.com/AirForceOfficerPodcast/Instagram: https://www.instagram.com/airforceofficerpodcast/Twitter: https://twitter.com/afofficerpodReddit: https://www.reddit.com/user/afofficerpodShare your officer stories of all flavors using #shootthewatch.

Gillian Ward joins Niki Sims to talk weight cuts and Niki's recent experience cutting weight, which Gillian helped her with. Why cut weight, and how do you cut weight if you decide to cut weight? Weight cuts aren't for beginners, and people need to really think about why they want to cut weight. This isn't about sustainable weight loss like we've discussed with Take Charge 10 and the Nutrition Series. It's probably better--especially around weight cuts for weight class events--to compete in a heavier weight class. Cutting weight adds a large amount of stress and can limit performance.    Others may want to cut weight for their job (e.g. the military) or improve their appearance for specific event (wedding, reunion, beach). Finally, some people compete in physique competitions. This is the most advanced type of weight cut, as not only do you want to look better but looking better in a specific way at a designated time is the whole point of the competition. This requires more precise work and dedication, both long term leading up to the competition and in the days and hours before the competition.  The amount of weight matters. Other factors to think about here, beyond the reason the weight cut, include: salt, carbohydrates, sweeteners--sugar & artificial, alcohol, fluid intake, and, for females, which part of the cycle the weigh in will occur during.  Niki cut weight for a BJJ event and had planned to cut months in advance, so performance mattered. She has also worked with Gillian before, so Gillian had lots of information about Niki with how she and her body react to certain interventions.  Niki also has high compliance, so not following Gillian's prescriptions wasn't a worry. Niki was able to be transparent with Gillian of all the relevant details leading up to the event. They knew the amount of time between the weight cut and the event, and Niki knew exactly why she wanted to cut weight.  Niki manipulated carbs and liquids, and the suffering window was relatively short. She upped her liquid intake leading up to the event, then cut it immediately before the weigh-in. She also reduced carbohydrates immediately before the weigh-in.  Niki & Gillian also had contingencies prepared if, on the morning of the weigh Niki's weight was not where it needed to be. Contingencies can include sauna time or other ways to induce sweating and fluid loss. Because these contingencies were not ideal, it's really important to follow the plan. The contingencies are contingencies for a reason. One hand trick Niki plans to keep is cucumber and lemon in water.  Cutting weight is ultimately about manipulating fluid. Outside of manipulating fluids, manipulating salt, processed food, alcohol, sugar, artificial sweeteners, and carbohydrates can all be factors.  Gillian's #1 rule is to keep the weight cut healthy: there is no reason to risk ending up in a hospital.  Finally, Niki & Gillian discuss what many people can relate to: wanting to improve appearance for a specific event or period of time. Ultimately, this is NOT about scale weight but rather appearance, so fluid can be manipulated to prevent belly bloat. If the event is far off, sustainable weight loss approaches should be planned, and then the icing on the cake can be some fluid manipulation.  A final note. Weight cuts can be exhausting, so, again, really think about why you want to do this. You're adding stress to the event, and it might not be worth the effort.    GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

We’re on a boat! Niki Sims talks to CJ Gotcher and Andrew Jackson--Barbell Logic staff coaches, full-time employees, and Navy Veterans--about their experience with the Navy and the physical demands of the Navy, including how you squeeze through tight spaces.  The Navy--and any organization that involves service on the water or out at sea, such as the Coast Guard--puts some unique demands and challenges for its service members. Sailors have to train while serving on a ship at sea and train while preparing for deployments on land.  Living accommodations on a ship are jam-packed, and for many Sailors the challenges are not carrying heavy loads for long distances, but the combined stress of sleep deprivation, long periods of time standing, and navigating a ship.  The initial tests to enter the Navy or Naval Academy include medical requirements, evaluated with a physical, and events that generally aren’t tested again and bear little relation to everyday physical demands of a Sailor: duck walks, ball throws, and broad jumps. Things going wrong in the Navy looks a little different than it does for the Army or Marines. A major concern--the thing all Sailors must be able to quickly combat--is a fire on the ship and flooding of the ship, such as if a missile hit a ship.  The physical culture in the Navy really different from ship to ship, and even on a ship the culture can change dramatically with a different commanding officer. Generally, however, it was expected that Sailors needed to not fail and not be borderline. Expectations for officers were higher.  CJ, Andrew, and Niki discuss the point of the physical readiness test in the Navy--and really in the military at large. Ultimately, it’s a screening tool. It serves to screen out Sailors and service members who are utterly unprepared for the physical demands of the job.  One aspect they talk about that seemed to help with preparing for not just fitness but combat readiness and proficiency was thinking of the general purpose--combat readiness--versus loading tasks onto people. See the forest, not the trees, so to speak.  CJ also let’s out some pretty good ones: “let’s not forget pilots” & “carriers are bougie,” and “BLOC Busters.” The views expressed do not necessarily represent the Department of Defense or the United States Government.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

Peaking for an online meet provides more choices and thus greater room for strategy (and mistakes) for how lifters peak and complete their attempts.  Niki Sims and Andrew Jackson explore how to peak for an online meet (or simply complete PR attempts). United States Strengthlifting is putting on an online event.  Whereas in an in-person meet, all lifts need to be peaked on the same day and many factors are simply out of the coaches and lifters' control (rest between attempts, equipment, etc.) for this online meet, the lifters have two weeks and three submittals for the squat, bench press, and deadlift.  This allows for more control and choice, but with greater choice comes, well, more choices to make.  More choices to make means more ways to increase performance but also more ways to screw up.   Some lifters may mimic a powerlifting meet and attempt all their attempts at their favorite gym with friends and other lifters present to cheer them on.  Others may complete their lifts by themselves, in private, with total control over the atmosphere.   Some lifters may take the entirety of the time to peak, making their attempts later on in the 2 weeks.  Others may make safer attempts that first weak and then reattempt 1, 2, or 3 of the lifts that second week.   Many of these decisions come down to personal preference.  Some lifters care more about one lift than another.  Some lifters may have a poor performance on one lift tank all their other attempts.  Some lifters may want to get things done with, whereas others enjoy only having to go for one lift at a time.  Some lifters may have an awesome gym with great lifters who they want to compete with, while others may want to not have to deal with other people.   Regardless of how you compete, or whether you even sign up for an online meet, this podcast investigates the mental and physiological aspects of attempting PRs.   GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

BLOC Coaches Matt Reynolds and Niki Sims discuss how they've been cueing their clients over the last couple years, in particular how their cues tend to change during the course of a set.   Many lifters performing a heavy set of five will struggle with technique on the fourth and fifth reps, due to weakness in certain parts of the movement, physical and mental fatigue, or both. The fourth and fifth reps are often the most mentally taxing, meaning lifters have very limited ability to process cues at the very moment they need cues the most!   Matt and Niki discuss the cues they have found helpful for each of the big lifts, and how those cues evolve as a lifter progresses through a heavy set.   Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!     Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt's on holiday celebrating his 20th anniversary, so Barbell Logic staff coaches Niki Sims and Andrew Jackson met via Zoom to talk about the role coaching has played in their development as both lifters and coaches.   Both Andew and Niki have lifted for years now, and are advanced lifters, yet they still see value in regular coaching. While they may not need daily form reviews for each of their lifts, they appreciate the accountability that regular check-ins with a coach offers, as well as the unbiased third-party perspective on their programming. When attempting to program for yourself, it's tempting to let small deviations in technique slide, or perhaps to drop a set or two during a hard volume day. Over time these deviations add up, and detract from an advanced lifter's ability to make progress.   As a competitive lifter, Niki enjoys the attention her coach pays to both her mental and physical wellbeing during the peaking phase as a meet draws near. She likes a coach whose attention to programming and her wellbeing matches her own level of care, as she puts it.   You can find Niki and Andrew at Barbell Logic Online Coaching, as well as on Instagram: @vera_nache: https://www.instagram.com/vera_nahce/ @andrewbarbender: https://www.instagram.com/andrewbarbender/   Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!   Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com  

https://linktr.ee/vera_nahcehttps://www.instagram.com/vera_nahce/https://barbell-logic.com/team/niki-sims/With over a decade of coaching experience, Niki has gained invaluable experience coaching men and women from all training backgrounds, or lack thereof, who have diverse and important goals.Prior to becoming a dedicated strength coach, she spent many hours chasing aesthetic and flighty goals. Constantly feeling unfulfilled and stuck, it was through dedicated barbell training that she started to fully appreciate the big picture or strength. Goals are now driven by true internal values and motivation, and she hopes to help her clients find the same feeling of fulfillment in their abilities.Niki believes that through these basic barbell exercises, one is able to connect to something that brings tremendous value to his or her life in countless ways. Through the process of becoming stronger, her clients are rewarded with confidence, usefulness, youthfulness, and growth.Niki competes in Powerlifting and Strengthlifting with personal bests of a 290lb Squat, 120lb Press, 200lb Bench, 430lb Deadlift and a 100lb Weighted Chin-up. She also practices jiu jitsu and loves to watch sunsets over the beach.https://www.youtube.com/channel/UCOYTozRfTi0Izwx746sDQBQhttps://www.cornerstoneofamericapodcast.com/https://linktr.ee/cornerstoneofamericaSupport the show (https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=ZV837Q7N62W36&source=url)

Barbell Logic coach Niki Sims returns to the podcast to discuss her experience balancing strength training with Brazilian Jiu Jitsu. Niki has been strength training for about 10 years, and started training BJJ about two years ago, seeking a new hobby.   During that time she has kept strength a priority, pulling 430lbs at a meet in 2019. BJJ is a stressful sport that demands a lot of recovery resources, however, so Niki has learned to balance her rolling with strength training.   BJJ is a metabolically intense sport, similar to HIIT style conditioning, but it doesn't have to be all sparring. Niki recommends BJJ athletes limit their sparring and spend plenty of time working on technique at 70-80% intensity. Likewise, she doesn't do any conditioning off the mat, as BJJ practice alone is sufficient to keep her in shape for rolling.   Niki trains BJJ twice per week, and despite being an advanced lifter, Niki strength trains only 3x per week. She takes the weekends off. True rest days are important, she says. BJJ is a hobby, not a profession, so she limits her frequency on the mat to avoid overuse injuries and ensure she has plenty of recovery in between bouts of heavy strength work.   To keep her lifts progressing, Niki trains each lift frequently, pulling three times a week and pressing 4-5 times per week. Squats are particularly taxing, so she typically only squats twice per week. Accessory lifts -- particularly chin-ups -- fill in the gaps of the program.   You can find Niki at Barbell Logic and on Instagram at @vera_nahce.   Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox. Listeners can try Sanebox for FREE with a 14-day trial!   Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

I get to chat with my former barbell coach, Niki Sims, about the overwhelming benefit of lifting. Most women are nervous to pick up a barbell either for aesthetic reasons, for fear of getting hurt, or for lack of knowing what to do with the barbell. All three of these can be solved with the aide of a coach, like Niki. If you are interested in using a coach, sign up for online coachingwith Barbell Logic. Use discount code SIMS for $100 off your first month.    For episode Show notes, visit www.bicepsafterbabies.com/55

Coaches often note that the bench press is one of the easiest lifts to teach, probably because most people have done a bench press if they've ever set foot in a gym. After teaching the proper arch position, and identifying the correct grip, the execution of the bench press mostly takes care of itself. Yet there is one key to big benches that eludes many lifters -- the all-important leg drive. On today's show Coach Matt and Scott discuss the importance of leg drive and how to maximize it during the movement.   Check out the Barbell Logic YouTube channel to see staff coaches Niki Sims and Andrew Jackson demonstrate proper leg drive in the bench press.   Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A!   Discounts Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength   Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Brent Carter, Nick Delgadillo, Matt Reynolds and Niki Sims answer questions about unsolicited gym advice, how to choose assistance exercises, and lessons learned during their years of coaching. ------------------­--------- Watch Podcast on YouTube: https://youtu.be/ahNQgGutCg0 WEBSITE: https://startingstrength.com FORUM: https://startingstrength.com/resources/forum/ STORE: https://aasgaardco.com Subscribe on YouTube: http://www.youtube.com/subscription_center?add_user=AasgaardCo Watch us on Instagram: https://www.instagram.com/startingstrength/ Follow on Twitter: https://twitter.com/SS_strength Like on Facebook: https://www.facebook.com/pages/Starting-Strength-The-Aasgaard-Company/142424022490628 -----------------------------

Matt and Scott close out the interviews recorded at StrengthCon I with returning guest Niki Sims. Niki is an SSC and a staff coach, as well as the Relationship Manager at Starting Strength Online Coaching. She joins the podcast today to talk about her unofficial title of Chin Up Queen and how to structure a successful chin up program for females.   Niki shares her vision for the future of SSOC and helping Starting Strength reach a broader audience. Of course, this being the Barbell Logic podcast, Matt and Scott press her for details on both her role as Relationships Manager and her personal relationships as well.   You can find Niki at the SSOC site or on Instagram @vera_nahce   There are a limited number of "Don't Touch My Bar" t-shirts still available in the SSOC store. Order now and avoid aggressive bench press spotting!   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com  

Powerlifter Pete Radlowski joins Bill and Bryan to talk about losing weight but still gaining strength. Plus, Starting Strength Coach Niki Sims joins to discuss plateauing and “The Boyfriend Problem.”

Cassi and Katherine talk about competition, but they start with collaboration. They discuss the value in building bridges between coaches, connecting networks and most importantly, learning from others. Then they break down what it means to be a strength athlete. Who “gets to” compete, the benefit of competition to your training and community, and how you can incorporate some competition into your training even if you don’t want to get on the platform.   LINKS: Oakland Strengthlifting Meet: https://usstrengthlifting.com/event/2018-ussf-challenge-oakland/ Pull for Pride (Richmond, VA & other cities): https://pullforpride.com/ Niki Sims “9 Meet Day Tips”: https://betweensets.wordpress.com/2015/10/06/9-meet-day-tips/ The Broad, Richmond, VA: https://www.wethebroad.com/   Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

Rip, Matt Reynolds and Niki Sims discuss fitness industry silliness, aged mutton, hypertophy, and bodybuilding. ------------------­--------- Watch Podcast on YouTube: https://youtu.be/lzmNzsKFKH0 WEBSITE: http://startingstrength.com FORUM: http://startingstrength.com/resources/forum/ STORE: http://aasgaardco.com Subscribe on YouTube: http://www.youtube.com/subscription_center?add_user=AasgaardCo Follow on Twitter: https://twitter.com/SS_strength Like on Facebook: https://www.facebook.com/pages/Starting-Strength-The-Aasgaard-Company/142424022490628 -----------------------------

Matt and Scott catch up with Starting Strength Coach and general badass Niki Sims. Aside from being a veteran SS staff coach, Niki is a team leader at Starting Strength Online Coaching and, more recently, has become the Relationships Manager at SSOC. In today's episode Niki talks about her strength journey and growing as a coach from humble crossfit beginnings.   When she's not coaching at Atlanta Barbell, Niki Sims can be found on Instagram @vera_nahce or by email at niki@simsstrength.com   Niki's bibliography on StartingStrength.com: https://startingstrength.com/author/niki-sims   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Pete and Nicki Sims, Leaders of Skylark Church in Chlemsford talk to Simon Barrington about how worship and leadership connect and how identity and self awareness are critical for a leader.

Mark Rippetoe, Niki Sims, and Matt Reynolds answer questions during the Q and A at the Starting Strength Seminar. Topics covered are chiropractic adjustments, the best bourbon, the strength elevator pitch, and the difference between empirical data vs. peer reviewed studies. ------------------­--------- Watch Podcast on YouTube: https://youtu.be/oXlFDpqpM4w WEBSITE: http://startingstrength.com FORUM: http://startingstrength.com/resources/forum/ STORE: http://aasgaardco.com Subscribe on YouTube: http://www.youtube.com/subscription_center?add_user=AasgaardCo Follow on Twitter: https://twitter.com/SS_strength Like on Facebook: https://www.facebook.com/pages/Starting-Strength-The-Aasgaard-Company/142424022490628 -----------------------------

Mark Rippetoe and Niki Sims discuss the positive psychological and emotional benefits that hard, systematic barbell training imparts on the trainee. ------------------­--------- Watch Podcast on YouTube: https://www.youtube.com/watch?v=LO8SIA4ZBxE WEBSITE: http://startingstrength.com FORUM: http://startingstrength.com/resources/forum/ STORE: http://aasgaardco.com Subscribe on YouTube: http://www.youtube.com/subscription_center?add_user=AasgaardCo Follow on Twitter: https://twitter.com/SS_strength Like on Facebook: https://www.facebook.com/pages/Starting-Strength-The-Aasgaard-Company/142424022490628 -----------------------------

Matt and Scott analyze and justify every aspect of the Starting Strength Linear Progression.  The boys explain in why we use the weight, sets, reps, movements frequency and more in an easy to understand, in depth way.    Why three sets? Why five reps? Why add weight each time? When to add the power clean? What accessory work is helpful? Why do we squat first? When do we reset? How do you know LP is over? Whiskey of the Week:  High West’s Yippee Kay YaY 46% ABV 95% Rye 5% Barley Malt (from MGP Rye/Corn/Malt)   This is their Double Rye aged in old vermouth casks.  We love it.    Resources/People/Articles Mentioned in Podcast Dallas Shell   Niki Sims on IG she’s Vera_nahce Her chin-up training protocol Part 1 and Part 2 Her blog Shane  https://www.instagram.com/p/BWvfftCgbTS/?taken-by=scott_silverstrength Netflix Documentary “Eddie—Strongman”     Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram Website Barbell Logic on Facebook mailto:barbelllogicpodcast@gmail.com Listen to the Podcast! (And don’t forget to leave us a review!)

Wrapping up the series on objectivity with Starting Strength Coach Niki Sims. Rip and Niki discuss objective measures and methods for improving body composition. -------------- Watch Podcast on YouTube: https://youtu.be/M_1Kgc7AxSg WEBSITE: startingstrength.com FORUM: startingstrength.com/resources/forum/ STORE: aasgaardco.com Subscribe on YouTube: www.youtube.com/subscription_cent…d_user=AasgaardCo Follow on Twitter: twitter.com/SS_strength Like on Facebook: www.facebook.com/pages/Starting-S…/142424022490628 ----------------------------

Part two of the Podcast on objectivity with Starting Strength Coach Niki Sims. In this episode, Niki and Rip discuss exercise selection for a strength training program and why the idea that different ways of doing things are all equally effective depending on the individual. -------------- Watch Podcast on YouTube: https://youtu.be/GulHcz-Gt3Q WEBSITE: startingstrength.com FORUM: startingstrength.com/resources/forum/ STORE: aasgaardco.com Subscribe on YouTube: www.youtube.com/subscription_cent…d_user=AasgaardCo Follow on Twitter: twitter.com/SS_strength Like on Facebook: www.facebook.com/pages/Starting-S…/142424022490628 ----------------------------

Niki discusses subjective feelings that clients and trainers conflate with useful, objective data with Mark Rippetoe. In short, it doesn't matter how you or something you're doing feels. --------------------------­--------- Watch Podcast on YouTube: https://youtu.be/uy9vtAnNub4 WEBSITE: http://startingstrength.com FORUM: http://startingstrength.com/resources/forum/ STORE: http://aasgaardco.com Subscribe on YouTube: http://www.youtube.com/subscription_center?add_user=AasgaardCo Follow on Twitter: https://twitter.com/SS_strength Like on Facebook: https://www.facebook.com/pages/Starting-Strength-The-Aasgaard-Company/142424022490628 ----------------------------