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Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size.—What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch?I'm joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building muscle and strength. Andy and I will help you figure out the perfect squat for your body and what you want to achieve.Andy Baker is a highly sought-after strength coach, co-author of Practical Programming and The Barbell Prescription, and owner of Kingwood Strength & Conditioning. Through his Baker Barbell Club, he's helped thousands of lifters get stronger by training smarter.Today, you'll learn all about:05:59 – Why low bar squats aren't as superior as you think09:40 – The origins of low bar squatting and why it became dominant16:40 – When and why you shouldn't low bar squat22:05 – How to know if you should switch your squat29:20 – The real reason elbow and shoulder pain happens with low bar35:40 – Why strategic variation makes you stronger and healthier46:07 – The most underrated squat variation for quad growth55:49 – The #1 most common squat mistake lifters make1:09:05 – Best squat variations for quads—Andy's top picks1:20:52 – How to cue yourself for a perfect squat1:25:00 – OutroEpisode resources:Baker Barbell Club: andybaker.com Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerEp 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSupport the show
The Canadian Bitcoiners Podcast - Bitcoin News With a Canadian Spin
FRIENDS AND ENEMIES This week we welcome one of the founding fathers of fives, Mark Rippetoe. Mark is best known for his excellent strength training program, his books (Starting Strength: Basic Barbell Training and Practical Programming for Strength Training are musts for all new strength training entrants) and hosts the Starting Strength Radio Podcast once weekly from his gym, the Wichita Falls Athletic Club, in Texas. Join us for some QUALITY Bitcoin and economics talk, with a Canadian focus, every Monday at 7 PM EST. From a couple of Canucks who like to talk about how Bitcoin will impact Canada. As always, none of the info is financial advice. Website: www.CanadianBitcoiners.com Discord: / discord A part of the CBP Media Network: www.twitter.com/CBPMediaNetwork This show is sponsored by: easyDNS - www.easydns.com EasyDNS is the best spot for Anycast DNS, domain name registrations, web and email services. They are fast, reliable and privacy focused. You can even pay for your services with Bitcoin! Apply coupon code 'CBPMEDIA' for 50% off initial purchase Bull Bitcoin - https://mission.bullbitcoin.com/cbp The CBP recommends Bull Bitcoin for all your BTC needs. There's never been a quicker, simpler, way to acquire Bitcoin. Use the link above for $20 bones, and take advantage of all Bull Bitcoin has to offer. D-Central Technologies - https://d-central.tech/ Your home for all things mining! Whether you need a new unit, a unit repaired, some support with software, or you want to start your own wife-friendly home mining operation, the guys at D-Central Tech are ready to help. With industry leading knowledge and expertise, let the D-Central team help you get started mining the hardest money on Earth.
In this episode we're diving into the fundamentals of how to get strong, and our guest is one of the best in the game at taking novices to pretty serious levels of strength. Andy Baker began his career in the strength & conditioning industry in 2001, as an intern while attending Texas A&M University. Like many people in the early 2000s he witnessed 9/11 and thought exercise science lectures might not be exactly where he needed to be, so in 2003, he stepped away from college and enlisted in the U.S. Marine Corps. He served multiple combat tours in Iraq between 2003-2007. While serving on active duty he continued to coach clients and finished his undergraduate degree in Health & Sport Science from American Military University. In 2007, he opened the doors to Kingwood Strength & Conditioning (now Baker Personal Training) and he has served as the owner and lead trainer for the past 16 years! His clients range from Division I college athletes to people in their 80s! As you'll hear in the episode he's been extensively involved in Starting Strength working with Mark Rippetoe, including co-authoring the current edition of Practical Programming for Strength Training and the Barbell Prescription. He has also competed as a Raw and Drug-Free Powerlifter with the Natural Athlete Strength Association. In 2010, I won the N.A.S.A. Grand Nationals in the 198 lb raw division. My winning total included a 529 lb Squat, 380 lb Bench Press, and 562 lb Deadlift. We didn't work it into today's discussion, but his rebrand from strength and conditioning to personal training has also involved a refocus on older adults and strength training for longevity. As that space grows, he has made some really important contributions to that expanding part of the fitness industry.
Send us a Text Message.Today we have a classic rewind episode - this episode originally aired back in August of 2021, and we've gained a ton of new listeners since then. If you're at all interested in being strong, fit, and capable as you age, stick around, you're in for a treat! My guest today is Andy Baker. Andy has over 17 years of experience as a personal trainer and strength coach and is one of the most sought-after strength and fitness experts in the industry. Andy coaches high level elite athletes as well as “athletes of aging” and is the co-author of “Practical Programming for Strength Training” with Mark Rippatoe. Andy is also the co-author of “The Barbell Prescription: Strength Training for Life after 40” with Dr. Jonathon Sullivan. In this episode Andy shares exactly what we should do to get strong, as well as how we should do it. We cover optimum exercise selection, set and reps, programming and progressions – for everyone from the very basic beginner to the advanced athlete looking to compete in the sport of powerlifting. In this episode we also discuss: Health outcomes between older people who weight train vs those who don'tThe roll of CrossFit in putting barbells into older people's handsThe importance of coaching and self-educationHow to get started with strength trainingHow to break through training plateausHow to train for first powerlifting meetAnd much, much more! You can connect with Andy on Instagram @bakerbarbell We discussed the following resources in this episode:Andy's Website – www.andybaker.comAndy's Training Programs - www.andybaker.com/training-programsStarting Strength Website – www.startingstrengthSearch for a Starting Strength Certified Coach – www.startingstrength.org/site/coachesBook – Starting Strength: Basic Barbell Training by Mark RippetoeBook – Practical Programming for Strength Training by Andy Baker & Mark RippetoeBook - The Barbell Prescription: Strength Training for Life After 40 by Andy Baker & Dr. Jonathon SullivanWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://calendly.com/thesilveredge/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness
In today's episode Coach Andy Baker discusses the most common injuries he sees in barbell training and his strategies for reducing the likelihood of their occurence. The key word in the title is "mitigating" injuries, not preventing them! If you train hard for years, chances are you will deal with an injury at one point or another. While barbell training is a very safe activity, injuries do happen, regardless of how good your technique, programming, and recovery are. That said, with some preparation and attention to detail, you can reduce your chance of injury during trainign and maintain longer, sustained periods of productive training. Andy focuses on a few key areas of injury mitigaton: technique, programming, and recovery. Technique is important, and Andy breaks down the most common technique errors he sees that can potentially lead to injury. Many injuries can't be traced to a technique issue, however, and are more likely the result of poor programming -- accmulating too much fatigue for too long with no strategies for adjusting the exercise selection, load, and volume during high stress times. Likewise, recovery can play a huge role in the time it takes to recover from heavy bouts of training, and inattention to quality food, sleep, and outside stressors can increase the chance for injury. No one likes to talk about injuries, but they are a reality for people engaged in hard physical training. Armed with a little knowledge, however, you can minimize your chances for injuries, and down-time, significantly. Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
At some point in a lifter's career, typically after the novice or early intermediate phase, the most reliable way to get stronger is to become more muscular, i.e. build muscle mass. To that end, the term "powerbuilding" has emerged to describe a hybrid approach of training the main barbell lifts (like a powerlifter) alongside a selection of supplemental lifts done for higher reps aimed at increasing muscular size (like a bodybuilder). While some people knock powerbuilding as a merely a clever marketing term, but a suboptimal way to train, the fact is that many of the strongest powerlifters of all time have trained with this approach: Ed Coan, Dan Green, Kirk Karwoski, and many others. In today's episode, Andy lays out his "KSC Method for Powerbuilding" using an 8/5/2 scheme for progressing the main lifts in the context of a five day body part split. KSC Method for Powerbuilding Program: https://www.andybaker.com/product/the-ksc-method-for-power-building/ Kirk Karwoski squats 600x8 (beltless!) https://youtu.be/-hd8mN765KQ?si=kITPibMEylwqZAvE Louie Simmons podcast with Dan Green: https://youtu.be/4e7LxkyR010?si=42N135_VFSiemGFi Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
This week I interviewed gym owner, strength and conditioning coach and former professional powerlifter - Andy Baker! Andy has also co-authored two books - Strength Training for Life after 40 and Practical Programming for Strength Training. In this episode, we discuss what Andy learned from powerlifting and diet along with:- The magic of setting a timeline for reaching your goals- Foods to help performance in the gym- Proper programming to build muscle- Importance of consistent rest between setsand his one tip to get your body back to what it once was!Connect with Andy Baker:https://www.andybaker.com/https://www.instagram.com/bakerbarbell/If you love the Get Lean Eat Clean Podcast, we'd love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!Links:Watch Get Lean Eat Clean podcast video episodes on YouTube!How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:https://www.stepladdersystem.com/LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:DrinkLMNT.com/getleaneatcleanUpgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase! https://www.anrdoezrs.net/click-100286468-13650338| Listen to the Get Lean Eat Clean Podcast |►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS| Connect with Brian |►Website | https://www.briangryn.com►Instagram | https://www.instagram.com/bdgryn►Facebook | https://www.facebook.com/getleanandeatclean►Twitter | https://twitter.com/grynnerwinner
elitefts Limited Edition Apparel: https://www.elitefts.com/shop/apparel/limited-edition.html Support and help the Podcast grow by Joining The Crew: https://whop.com/tabletalkcrew/ In this 251st episode of Dave Tate's Table Talk, Andy Baker joins us. Welcome, Andy! Andy Baker has been working in the industry as a private strength and conditioning coach and personal trainer for the past 22 years. Since 2007, Andy has owned Baker Personal Training (formerly Kingwood Strength & Conditioning) - a 2500 sqft private training facility located in Kingwood, TX, just north of Houston. His clients include a wide range of individuals, from Division I college athletes to the elderly and essentially anyone in between. Andy's online coaching practice focuses on competitive and non-competitive powerlifting, physique development, and sports performance for a wide range of athletes. In 2022, Andy was proud to take long time client 71 year old client Shelly Stettner to the IPF Masters World Championships, where she won 1st place in the M4 63kg and set multiple world records. In 2014, Andy co-authored the 3rd edition of Practical Programming for Strength Training with industry leader Mark Rippetoe. PPST3 seeks to clarify the differences between Exercise and Training, and walks the reader through the detailed mechanics of programming for long-term progress in the weight room. PPST3 clarifies the concrete differences between Novice, Intermediate, and Advanced Trainees and outlines appropriate training programs for athletes at various stages of advancement. In 2016, Andy co-authored his second book The Barbell Prescription: Training for Life After 40, with Dr. Jonathan Sullivan. BBRx outlines the importance of and methodologies for strength training for those in their 40s, 50s, 60s, 70s, 80s, and beyond. It is the most comprehensive text on the subject of strength training for the aging athlete currently available. Andy is also a former United States Marine, serving multiple combat tours of Iraq between 2003 and 2007. Andy's IG: https://www.instagram.com/bakerbarbell/ Primary Website: www.AndyBaker.com Gym Website: www.BakerPersonalTraining.com Baker Barbell Podcast: Baker Barbell Podcast | Podcast on Spotify ABOUT THE HOST Dave Tate is the founder and co-owner of elitefts.com. He is the author of twenty books and has logged more than 40,000 hours of training and consulting. Dave is married to elitefts co-owner Traci Arnold-Tate, and they reside in London, Ohio, with their two sons. Personal Credo: Live, Learn, Pass on™. Dave's IG: https://www.instagram.com/underthebar/?hl=en SPONSORS Marek Health Marek Health is the telehealth platform that connects customers to partnered providers focusing on hormone optimization and preventative medicine—offering self-service labs at great prices and guided optimization. Check out the Table Talk Lab Panel (84 different biomarkers + urinalysis) AND the NEW! Check-up Panel (an affordable option for a monthly check-up). Use Code Tabletalk for 10% off your first order. www.MarekHealth.com/tabletalk elitefts If you can put it in a gym bag or load weight on it, we have you covered. https://www.elitefts.com/ Use Code TABLE TALK for 10% off your first elitefts order. SUPPORT THE SHOW All profits from elitefts Limited Edition Apparel, Table Talk Coffee, and Team elitefts Workouts, Programs, and Training eBooks support Dave Tate's Table Talk Podcast. Shop these elitefts items: https://www.elitefts.com/content/table-talk/ Support Dave Tate's Table Talk podcast by joining the crew. https://whop.com/tabletalkcrew/ elitefts Shop: https://www.elitefts.com/ elitefts IG: https://www.instagram.com/elitefts/ SPONSORSHIP/PODCAST INQUIRIES For sponsorships or business inquiries, reach out to tabletalkmedia@elitefts.net For Podcast inquiries, please DM @elitefts on Instagram or email tabletalkguest@elitefts.net #DDTTTP #DTTTP #ddttp
In today's episide, show producer Trent Jones chats with Andy about his wide array of coaching and programming services. If it wasn't obvious from the variety of topics on the podcast thus far, Andy has a wide range of interests in fitness and he draws from a deep well of knowledge and practical experience when writing his programs. Whether you are looking for general strength and fitness, chasing numbers on the big barbell lifts, or building the best physique you can, Andy has a program for you, and a service level to fit your needs: Detailed training templates, with everything you need to build a program Affordable online group coaching (only $27/mo), with access to three training tracks and access to Andy through a private Facebook group and forum. Basic Barbell Track, for pure strength development with minimal gym equipment (all you need is a rack and a barbell) Conjugate Training Track, based on the Westisde principles of max effort and dynamic effort days Bodybuilding/Phyisque Track, a comprehensive body part split designed to maximize muscular development with short, intense, and easy to recover from workouts Intensive 1-on-1 online coaching, where Andy delivers tailored programming to you weekly and you have unlimited access to ask questions You can find details of all the training options on Andy's website: https://www.andybaker.com Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?Philip (@witsandweights) is thrilled to have the incredible Andy Baker back with him today. They discussed Andy's programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.Andy, a famous strength coach, co-author of Practical Programming and The Barbell Prescription, and Baker Barbell Podcast host, owns Kingwood Strength and Conditioning in Texas. His three programming tracks in the online Baker Barbell Club include a bodybuilding track that Philip is running for the final three months of his building phase and plans to continue into a fat loss phase. Philip and Andy thought it would be fun today to talk about bodybuilding, not the big B competitive physique sport but the little b method of hypertrophy-oriented bodybuilding-style training for aesthetic muscle development to improve one's physique.They talk about bro splits, the top-set/backoff-set approach, intensity and frequency, the interplay between hypertrophy and strength, and some of the techniques and philosophy behind this training style.__________Click here to apply for coaching!__________Today you'll learn all about:(2:30) Why bodybuilding(10:08) Muscle mass, motor recruitment, and intermuscular efficiency(13:11) Advantage of having lower body fat(26:42) Five-day full-body program(32:56) Why Andy is running this program(43:08) Tweaks for women or someone with weaker legs(46:22) How to modify the exercise to focus on body parts(50:25) The six-day program(51:45) The split and top-set/backoff-set(1:09:14) The mind-muscle connection for a new lifter(1:19:25) Common mistakes(1:28:50) Six-week progression(1:45:26) Where to find Andy(1:46:06) OutroEpisode resources:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerAndy's website: www.AndyBaker.comIG - @bakerbarbellSupport the show
As the pendulum swings in the fitness world, the body part split or "bro split" has gone through it's ups and downs. For many years it was accepted as a classic way to train for physique, with many notable golden-era bodybuilders splitting up their weekly workload into various body part specific days. Then as evidence-based training came into vogue, the idea came under attack, with proponents going back and forth on whether the bro split was effective or a suboptimal waste of time. Various alternate ideas were proposed such as timing your workouts around the muscle protein synthesis window, spread loading stress on body parts, high frequency full body training, and so on, but over time as the research evolved the bro split has regained its status in the evidence based world. Many questions about it remain, however, and Andy wades through the controversy in today's episode. Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
The pendulum swings on in the fitness industry, and right now "hypertrophy" is the hot topic (or as Andy likes to call it, bodybulding with a small "b"). Many people who got into powerlifting over the last decade and half, and subsequently retired from competition, have started looking for ways to train hard beyond the squat, bench, and deadlift, and bodybuilding is a natural progression. Influencers on YouTube and social media have jumped in, detailing their transition from powerlifting and basic strength training programs to more advacned bodybuilding routines. While these routines may be a good fit for the developed strength athlete, the constant shift in attention from the leading fitness influencers has left many newer trainees confused. So what's the big deal about hypertrophy? Andy outlines three main factors that drive strength development. One of those is hypertrophy. Once a trainee has acquired sufficeint technique and inter/intramuscular coordination, adding more muscle mass is the most reliable way to get stronger. As Andy notes, many of the successful powerlifters today are the most muscular ones. Not necessarily the heaviest, but the most muscular (for their height and weight class). Andy explains how he evaluates new trainees by identifying their biggest gaps and weaknesses, and working on that. Many youth athletes spend a lot of time practicing, and therefore display high levels of cooridination and skill in their sport, but they are small and light. For these athletes, strength and size are a clear weakness, and they need to devote a lot of time to getting big and strong. A college level sprinter, on the other hand, weighing 185-215lbs and squatting in the 400-500's, probably needs to devote the most time toward technique, not driving his squat up. Before you choose your next program, think about where your own weaknesses lie. Answering that question makes programming decisions a lot clearer, and will give you a faster path to progress. Andy Baker Web: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
Today we're examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy's career as a coach, training principles and methods, and what he's been up to lately.If you don't already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.Andy's books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I've since run several of his programs, my favorite being The KSC Method for Power-Building, and I've been a group client of his Baker Barbell Club since 2021._________
STRONG Life Podcast ep 362 with Strength Coach, Gym Owner and Author, Andy Baker. Connect with Andy at https://AndyBaker.com Brought to you by http://ZachStrength.com - Get your FREE Training Courses & Exclusive Discount Code for our Online Store This episode is jam packed with training and business info. Andy Baker and I go for 2 hours as we chat about his early start up days into being a Strength Coach and how Andy has evolved today. Here's just some of the topics we covered: Thoughts on owning a gym and how Andy's gym has evolved through the almost 20 years of being a gym owner The power of balancing an online business with a brick and mortar gym Lessons learned from my mentor, Ryan Lee How does Andy keep clients for 15+ years!? The two books Andy co-authored; The Barbell Prescription with Dr. Jonathon M. Sullivan and Practical Programming for Strength Training with Mark Rippetoe The "Help Yourself" Story that taught me how hard is too hard with regards to strength training Andy's favorite training program for building size and strength inspired by Kirk Karwoski and Marty Gallagher Early days of CrossFit and lessons learned from websites and web forums of the early 2000s such as Deep Squatter We discuss much more and this was a BEAST of an episode. Our STRONG Life Brotherhood Agreement: Leave a 5 star review on Apple! Connect with Zach: https://zacheven-esh.com/store/ Zach's STRONG Life Newsletter at http://ZachStrength.com 7 Days FREE Intro to Online Coaching HERE The Underground Strength Academy - https://UndergroundStrengthCoach.com
Today's show is a simulcast with the Weights and Plates podcast. Andy was recently a guest on the Weights and Plates show, and as part of a podcast swap, we are airing Andy's interview from the show on both Weights and Plates and Baker Barbell Podcast. In the coming weeks, Andy will invite Dr. Robert Santana on the Baker Barbell Podcast to discuss nutrition issues related to training. In the interview Andy addresses the difference between strength training and hypertrophy training, a frequent point of contention amongst powerlifters, bodybuilders, and the "gym bro" crowd. He explains how strength and physique are the products of performance-based training, lays out his keys to hypertrophy, and shares some of his favorite movements for growing the upper body. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of Practical Programming for Strength Training, 3rd Edition and The Barbell Prescription: Strength Training for Life After 40. Andy is a master coach with a wide range of expertise and interests. He coaches high level competitive powerlifters, bodybuilders, high school and collegiate sport athletes, and regular folks just looking to become generally fit and strong. Along the way he's learned a lot about packing on muscle, and has identified common mistakes guys make when struggling to add mass, especially to their upper body. In today's show Andy addresses the difference between strength training and hypertrophy training, a frequent point of contention amongst powerlifters, bodybuilders, and the "gym bro" crowd. As Andy puts it, both bodybuilding and powerlifting are performance based, whether you like it or not. The powerlifter obviously must perform on a platform where his or her best lifts will be judged on completion, while a bodybuilder is judged on more subjective criteria such as muscle size, symmetry, and separation. Both competitors are strength athletes; growing muscle requires regularly adding weight to the target lifts and progressively overloading them. Where they will differ is specificity. The powerlifter will need to train his skill and neuromuscular efficiency in producing 1RM's on meet day, while the bodybuilder needs to look a certain way. For the bodybuilder, then, the ideal rep ranges will be higher -- most likely 4 to 12 reps -- while the powerlifter will spend more time in the 5 and under rep range. Likewise, the bodybuilder will choose exercises which stimulate the most muscle group for their unique body type, anthropometry, and genetic predisposition, while the powerlifter will spend most of his time performing the competion lifts (squat, bench, deadlift). Thus, one of Andy's keys to growing muscle mass is understanding that the goals are different from general strength training and especially competitive strength sports. There are no required lifts for growing muscle. Instead, you want to focus on lifts which are highly stimulative to the muscles you're trying to grow, and these lifts will vary from person to person. Andy paraphrases one of his influences, bodybuilding coach Dante Trudell, when he says "pick a handful of movements that work for your body and get them as strong as possible in a medium rep range." Andy has written extensively about training for strength, mass, and sport on his website. He also offers in-person and online coaching, as well as programming templates for a variety of fitness goals: https://www.andybaker.com Andy also has a podcast, the Baker Barbell Podcast, available on all the usual streaming platforms. Apple: https://podcasts.apple.com/us/podcast/baker-barbell-podcast/id1607570442 Spotify: https://open.spotify.com/show/7K8Ue2u52o0GUalVEngPAE?si=15ab03f263a544e2 Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Coaching can be a fun and highly rewarding profession, because you get to help people become better versions of themselves, gain confidence, and build more resilient bodies. One of the quickest ways to burn out from the profession, however, is to make financial mistakes. There are a number of financial pitfalls young coaches fall into when leaving their W-2 jobs and going into business for themselves, including saving for quarterly taxes, managing bank accounts, and setting aside money for retirement. In this episode, Andy Baker offers simple and practical advice for young coaches (or people going into business for themselves for the first time) to avoid the most common money mistakes. He lays out a strategy to set aside money from every payment for taxes and retirement savings, and explains how you can use multiple bank accounts to ensure you always have enough money to cover quarterly tax payments and unforeseen business expenses that may come up as you grow your income. Want to work with Andy one-on-one to solve your business problems? Book a consulation at https://www.andybaker.com/phone-consultations-training-or-business/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
Rip answers questions from Starting Strength Network subscribers and fans. 02:44 Comments from the Haters! 03:32 Ask a Jew 16:33 Stupid question 17:12 Competing energy systems 23:45 Olympic lifts with a ligament tear 27:08 Practical Programming merchandise 29:16 Rip on tipping 42:45 Blood flow restriction 46:34 A change in career
The longer I do this, the more I realize that your journey is never over. You’re never a “finished” product. Take program design, for instance… Since I started in physical preparation, I’ve easily consumed thousands of pieces of content on this topic, including articles, webinars, podcasts, VHS recordings, DVD’s and seminars. And furthermore, I’ve probably […] The post 13 Practical Programming and Coaching Tips appeared first on Robertson Training Systems.
After a brief hiatus, Andy is back! Today he breaks down the training program he used to help 71 year old powerlifter Shelly Stettner win the 2022 IPF World Championship in the Masters 4 division, 63kg weight class. Shelly has an unusual background for an elite powerlifter, first discovering the barbell at age 65. Despite her late start, she has trained diligently and consistently, setting regular PR's for years, including Master's World Records in the squat, bench press, deadlift, and total. Andy attributes her athletic success to good genetics, determination, consistency, and attention to detail. After all, you don't become champion without the mindset of a champion, as Andy points out. Shelly has continually looked for ways to push her limits, while also staying on script with the training program. She also watches her nutrition closely, adhering to a custom nutrition plan from Nathan Payton, nutritionist to a number of elite strongmen and powerlifters. Andy's programming certainly didn't hurt either! Andy breaks down his programming approach for Shelly, which consisted of a typical 4-day split albeit customized over the years to Shelly's individual needs. He discusses how he varied exercise selection to keep Shelly's joints happy and manage lingering arthritis issues, and how they modified her lifting technique to work around some tweaks late in her prep for Worlds. Andy also details their attempt selection strategy at the meet. While Shelly did not set any PR's on individual lifts at the meet, she did PR her total and set World Records on each lift, which was part of the strategy. Shelly also chose to waive her third squat attempt to preserve her energy for the deadlift, where she knew she could pick up more pounds for her total than she could by taking a third squat attempt (and thus risk missing a bigger third attempt deadlift due to fatigue). This was another conscious decision, Andy explains, and one that he often makes for lifters during a meet. You can follow Shelly and her training on Instagram: @shelly_ann_28 Join the Baker Barbell Club Online for just $27/mo: https://www.andybaker.com/landing-page/ Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40
Andy fields questions from his inbox and his private Facebook group, ranging from how to effectively program running and strength training at the same time, how to incorporate hypertrophy movements in a home gym with limited equipment, and more. Join the Baker Barbell Club Online for just $27/mo: https://www.andybaker.com/landing-page/ Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy invites Starting Strength Coach, Barbell Logic coach, and entrepreneur Cameron Cox to the show to talk about the coaching business, the importance of soft skills as a coach, why being called a personal trainer is not a bad thing, and how the gym shutdowns of 2020 drove him to produce Cox Sauce BBQ Sauce commercially. Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com Cameron Cox IG: @coachcamcox Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Coach Robert and Coach Trent interview the woman behind the curtain at the Aasgaard Company, publisher of Stating Strength: Basic Barbell Training 3rd Edition (and the popular training method by the same name), Practical Programming, several other books, and thousands of articles about barbell training, programming, nutrition, the sport of weightlifting and powerlifting, and much more. Stef Bradford holds a PhD in Pharmacology and decades of strength training and competitive weightlifting experience under her belt. Stef joins the podcast today to discuss the mental and philosophical side of training and why the term “easy doesn't work” encapsulates the career of a lifter. As she says, “easy doesn't work” is a catchy phrase but the idea is really “comfort doesn't work.” The Stress/Recovery/Adaptation principle demands that we continually push out of our comfort zone or cease growing/adapting. Moreover, we have to continually attempt to grow to counter the entropy that is inherent to our universe. Starting Strength website https://startingstrength.com Find a Coach at the Starting Strength Coaches Directory https://coaching.startingstrength.com Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
It's a common complaint for lifters becoming more and more advanced -- my workouts are taking too long! For lifters coming out of a Starting Strength style LP, for instance, and starting the Texas Method or some other popular 5x5 programs, they soon realize that doing five sets of five squats across takes a LONG time, and can be quite fatiguing too. And let's be honest, most of us have lives with higher priorities than training. So training needs to fit in a reasonable time frame, and leave us with enough energy to get on with the rest of our lives. Andy lays out ten ways you can shorten your workouts, decrease your fatigue, and enjoy training more. Lower your training volume — especially if you're pushing the two hour mark on your workouts. You probably don't need as much volume as you think you do to progress. Ditch your phone during the workout — let's be honest, it's a major distraction device. Plan your workouts — have your sets, reps, and weights planned beforehand if possible. This way you'll walk into the gym focused on what you need to do, and probably have a more productive workout as a result. Practice logistical efficiency — try to pick exercises that "fit" together, that is, that you can load and unload efficiently without excessive setup and tear down time. Use supersets and circuits for accessory/assistance lifts Warm up your next lift during the rest time for your current lift Increase your training frequency for shorter sessions Incorporate rest pause sets Use the dynamic effort method for volume based strength work Improve your conditioning so you can do more work in less time (increase your work capacity) Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy is running solo today, and sharing one of his favorite methods for building muscle in short, focused, and intense workouts. Many people, especially in the barbell trainign and powerlifting world, immediately associate bodybuilding with light weights, high rep sets and a lot of them. Andy has spoken in previous episodes about why bodybuilding requires progressive overload, via reps or weight, and why it doesn't even need to be high volume. A big influence on Andy's own programming methodology is Dante Trudel, a master bodybuilding coach who preached this approach as far back as the 1990's with his "Dog Crap" training (or DC Training for short). Dante postulated that competitive bodybuilders could get better muscle growth with less volume in the gym (which causes greater fatigue that must be recovered from) and, importantly, fewer drugs (which were needed to recover from all the volume), if they focused on lower volume but more stimulative movements. This means chosing movements that produce more mechanical tension in the target muscles, and working those movements at a high relative intensity. This was accomplished using tops sets, backoff sets, and rest-pause sets. Dante's methods were groundbreaking at the time, and remain relevant today in the sport of bodybuilding. As Andy notes, they work well for the non-competitive bodybuilder just looking to put more muscle on his frame, since they focus on short, intense workouts. Follow Dante Trudel on Instagram: @dante_trudel Baker Barbell Club Online: https://www.andybaker.com/landing-page/ Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan return to programming, today tackling the big picture behind advanced programming. Essentially, advanced programming picks up when linear progress has ended -- the novice sets daily, then biweekly intensity PR's (the weight on the bar), the intermediate sets weekly PR's. The advanced lifter hopefully still sets PR's on a regular basis, albeit on a longer timeline, but even then intensity PR's are not a sure thing every training cycle. As Andy points out, PR's for the advanced lifter come in many forms -- volume PR's, PR's for new rep ranges, intensity and volume PR's for supplemental lifts, etc -- and all of these PR's are important drivers of progress on the lifts that count on competition day. Andy and Dan lay out some simple models for programming the advanced lifter, and how they are typically organized tweaked for different personalities and body types. Building Training Volume for the Advanced Strength Athlete https://www.andybaker.com/building-training-volume-for-the-advanced-strength-athlete/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan take a break from programming and nutrition talk to chat about the business of coaching. Whether you're a professional trainer or coach, or exploring the idea, you'll need a good grasp of marketing fundamentals. Andy walks through some mistakes he made early on in his career, as well as mistakes he sees other coaches and gym owners make consistently, and some strategies to avoid them. These include identifying your target clientele, following the three "M's" of marketing, and creating organized processes for marketing and sales. Interesting in consulting with Andy on your gym or coaching business? Andy offers phone consultations via his website: https://www.andybaker.com/phone-consultations-training-or-business/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Not everyone wants to be a powerlifter, or a strength athlete, or, frankly, even to lift heavy weights past a certain point. If that's you, or someone you're working with, then it's important to understand that traditional strength programs like the Novice Linear Progression probably aren't a good fit. That doesn't mean that this population, the so-called "general fitness" population, can't get stronger and build a better physique. It just means their training needs to be structured in a way that hits on a wide variety of physical adapations -- strength, conditioning, hypertrophy, etc -- while staying fun. Andy and Dan share their strategies on programming for these clients, without compromsing on their core principles of strength and progressive overload. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan discuss how to organize your program during a cut. Whether you have a lot of weight to lose or just a little body fat to trim off, you will be operating in a caloric deficit, meaning your recovery resources won't be optimal for strength training. Consequently you have to throw out the idea of making linear strength gains (unless you are a rank novice) and instead focus on preserving as much muscle mass as possible. Strength gains are still possible, but they are no longer the focus during a cut. Instead, the strategy is to train in slightly higher rep ranges (Andy prefers the 5-8 rep range), to avoid the tweaks and injuries that tend to happen on heavy singles, doubles, and triples, and incorporate cardio that will increase your calorie burn without burning too much glyocgen in the process. The Rotating Linear Progression: https://www.andybaker.com/what-is-a-rotating-linear-progression/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan discuss a perenially popular topic for lifters and trainees everywhere -- how do I do cardio? When, how much, what kind... it's a question that comes up for coaches all the time, and it's worth exploring the various ways it can be approached. As Andy points out, people train for a variety of reasons, but only a small percentage of the trainees at any given gym are serious strength athletes or sport athletes. Most people are training to be generally healthy, so a good coach should incorporate some amount of conditioning into his programs. Of course, for the competitive athletes, the conditoning must be very specific to the sport, if not just sport training itself. For the majority, however, Andy says the best cardio is the cardio you will actually do. There's no getting around the fact that cardio is boring. Despite whatever novelty you introduce at the beginning, it eventually gets boring. So, the best way to stick with your cardio and get the benefits -- whether its fat loss, heart health, or general preparedness for life activities -- is to remove as many obstacles to doing it as you can. Do your cardio right after your lifting, while you're still at the gym. Don't wait to do it later, because odds are you won't. Don't choose exercises or implements that require a lot of setup, like strongman carries or tire flips, because that extra time spent setting up will eventually dissuade you from doing it altogether. The best cardio for most people is something simple, that you enjoy... or at least don't hate. Cardio article on Andy Baker's website: https://www.andybaker.com/what-type-of-cardio-should-you-do/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
The goal of physique training, or hypertrophy training, is pretty simple -- get bigger. Increase the size of the muscle bellies. Measuring progress is a trickier proposition, however. Muscle growth takes time, and you cannot expect to see the measuring tape on your biceps going up on a weekly, or even monthly basis. So how DO you measure progress and know if you are getting anywhere? Similar to strength training, setting PR's consistently over time is an excellent predictor of progress. Just like driving up your accessory lifts over time can lead to increases in your 1RM, increasing the amount of weight and/or reps you can do on a well-chosen selection of exercises will lead to muscle growth over time. To that end, Andy recommends all physique athletes closely track their progress on every exercise, preferably keeping a written log and tracking PR's. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
And and Dan continue their exploration of the fundamentals of physique training and muscle growth, discussing the types of exercises best suited to stimulate hypertrophy. The mindset of the lifter is equally important. A lifter that can develop a mind-muscle connection between the movement his is executing and the muscle mass being stimulated will grow more than the lifter just going through the motions. As Andy points out, it's not just about accumulating sets and reps. It's about accumulating stress, and how the lifter executes the set has a big impact on how much stress is accumulated during the set. Branch Warren and Johnnie Jackson - Back Training https://www.youtube.com/watch?v=85CIoZaXwW4 Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Are you looking to move beyond a simple strength program and focus on building more muscle, shoring up weak points in your physique, or just try something new? Many lifters complete a novice linear progression and some form of early intermediate strength training (such as Texas Method or HLM) only to find themselves lost as to what to do next. Others are simply burnt out by all the compond lifting and are looking to bring some fun back into their training. Andy lays out a road map for learnign how to train specifcally for hypertrophy. Andy often starts out lifters new to the concept of training for hypertrophy and physique with a four-day upper/lower body split. This allows for enough exericse "slots" to generate a high amount of muscle fatigue and time under tension (some of the key factors in making muscles bigger), while also leaving room to continue getting stronger on the big compound lifts. Andy's Upper/Lower Hypertophy Plan: https://www.andybaker.com/product/the-baker-barbell-upper-lower-hypertrophy/ The Evolution of the Training Split for Hypertrophy: https://www.andybaker.com/the-evolution-of-the-training-split-for-hypertrophy/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Coach D and Coach Trent are back (finally) with a new episode, broadcasting from THE Wichita Falls Athletic Club, the home of Mark Rippetoe and the birthplace of the Starting Strength model. Today they discuss the role of the power clean for the Masters lifter -- should you be doing it? Should you skip it? What's the point anyway? While the power clean is a very useful tool for the young athlete, especially in power-based sports such as football, hockey, or track and field sports, it's application to real life for the older lifter is less obvious. Basically, the clean is a fairly simple tool for the lifter to train power, which is a derivative of force production (strength). By training for power, a Masters lifter can not only improve his performance in sport, he can also improve and preserve his coordination, speed, and agility. These other physical skills tend to decline drastically with age unless you do something. Sports may not be in the cards for these lifters, so controlled gym movements such as the power clean can be a useful way of addressing these physical skills without the unpredictable nature of doing explosive sports. Andy Baker, a fellow SSC, co-author of Practical Programming and The Barbell Prescription, has also spoken at length about dynamic effort training -- adapted from Westside's conjugate method -- can be effectively used to increase power using the basic compound lifts. Baker Barbell Podcast on Dynamic Effort training: https://podcasts.apple.com/us/podcast/baker-barbell-podcast/id1607570442?i=1000555789213 Email us: info@40fit.com Connect with 40fit Radio 40fit website Facebook 40fit Nation 40fit Radio on Instagram
Coach Andy and Dan share their favorite accessory exercises for building muscle and driving strength in the main lifts. Dorian Yates "Blood and Guts" https://youtu.be/9SwG3BbvC9I Andy Baker on Paused High Bar Squats https://www.andybaker.com/why-i-like-paused-high-bar-squats-for-quad-hypertrophy/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Top 10 Books About Strength Training: 10. “The Weightlifting Encyclopedia: A Guide to World Class Performance” by Arthur J. Drechsler 9. “Supertraining” by Mel C. Siff and Yuri Verkhoshansky 8. “The Westside Barbell Book of Methods” by Louie Simmons 7. “Science and Practice of Strength Training” by Vladimir Zatsiorsky and William J. Kraemer 6. “Periodization: Theory and Methodology of Training” by Tudor O. Bompa and Carlo A. Buzzichelli 5. “Encyclopedia of Modern Bodybuilding” by Arnold Schwarzenegger 4. “Essentials of Strength Training and Conditioning” by G. Gregory Haff and N. Travis Tripplet 3. “Starting Strength Basic Barbell Training” by Mark Rippetoe 2. “Brawn: Bodybuilding for the Drug-Free and Genetically Typical” by Stuart McRobert 1. “Practical Programming for Strength Training” by Mark Rippetoe and Andy Baker
Coach Andy and Coach Dan discuss the proper use of accessory lifts for the post-novice lifter, and how they can be an important tool for building muscle mass. Many lifters use accessories improperly, however, by either failing to progressively overload them over time or not performing them in a manner that produces hypertophy stimulus. As Andy points out, all lifters can learn a lot about hypertrophy by thinking like bodybuilders and obtaining a strong mind-muscle connection, an intuitive understanding of how to stimulate the target muscle using appropriate ROM, tension, and angles. Andy's article on Rest-Pause Sets: https://www.andybaker.com/rest-pause-sets-more-muscle-in-less-time/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan continue their outline of intermediate programming with an exploration of the various training splits lifters can use to organize their training after the novice phase. While Andy advocates a three-day full body split for novice lifters, he also encourages most lifters who can to adopt a four-day upper/lower split when they tranisiton into the intermediate phase. The reasons for this are many, but one big advantage of the four-day split is the ability to accumulate more volume in a single workout while keeping the workouts fairly short. However, there are many ways to slice and dice the four-day split beyond a simple upper/lower split, and ways to make a three-day split work for intermediate lifters as well. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Ray Gillenwater and Pete Troupos talk about all the misconceptions people have about Starting Strength. 0:02:20 - World's Ok-est Starting Strength Coach 0:03:30 - Common misconceptions / GOMAD 0:08:20 - Powerlifting program / shitty program 0:17:20 - Deadlifting shoes 0:20:30 - Creepy comments 0:25:15 - Arguments with bodybuilders 0:28:55 - Misrepresentations of Starting Strength 0:32:45 - Joint pain 0:40:20 - Novice means beginner 0:50:02 - Just another program 0:54:15 - Strength being disadvantageous in sports 1:06:30 - Practical Programming 1:09:10 - Starting Strength Orlando
Much ink has been spilled about the so-called novice linear progression, the basic starter program for new lifters outlined in Mark Rippetoe's Starting Strength Basic Barbell Training 3rd Edition as well Practical Programming for Strength Training (co-written by Andy Baker). And as Dan points out, the novice linear progression contains everything you really need to know about programming -- a series of submaximal yet challenging workouts (progressive overload) accumulated over time will yield lasting strength adaptations. The same is true of intermediate programming, however the landscape looks much different. There is a brief initial phase sometimes referred to as "early intermediate," in which a lifter can set weekly PR's. That phase does not last long, however, and soon the lifter finds himself frequently retreading the same weights and rep ranges before a PR can be found. This is normal, Andy reminds us, and the focus of training must change to reflect the fact that all-time PR's won't happen frequently anymore. Instead, Andy says, we should focus on moving our floor up over time. Every lifter has a floor and a ceiling for each lift. Lifters, especially powerlifters, typically think of their ceiling as their all-time PR, usually set at a meet or during a phase in their training in which they have peaked for maximum 1RM performance. While we do want those 1RM's to move up over time, it's impossible for a lifter to stay peaked for more than a very short period of time -- a week at most. Instead, intermediate lifters can work to increase their floor, the amount of weight they can lift on their worst day, as a more reliably and sustainable measure of progress. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan wrap up their discussion of training for athletes with a deep dive into why strength is the most important thing an athlete should train for... but not the ONLY thing. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan continue their mini-series on strength training for competitive athletes with a discussion about the realities and challenges of dealing with the sport world. Athletes, especially student athletes, have many competing priorities for their attention, training time, and recovery resources. Thus coaches often have to make compromises with their programming to fit within the athlete's demanding schedule, carefully select loads to minimize fatigue around games, meets, and competitions, and keep things simple and flexible enough that the athlete can see measurable results without needing to fully understand the method. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan discuss the role of barbell training for athletes in sports ranging from power-based contact sports (football, hockey) to agility and high kill sports (baseball, soccer, golf). As detailed in Starting Strength: Basic Barbell Training by Mark Rippetoe, strength is the basis of all human performance. Thus, getting an athlete stronger will have a positive impact, usually a big impact, on their performance. Nevertheless, the athlete is NOT a powerlifter or weightlifter. Their sport doesn't consist of lifting barbells. Therefore, their training probably won't look much like the powerlifter's training beyond the novice phase of programming. After the basic barbell movements have been introduced, there may be sport-specific needs for variants of the big lifts as well as accessories. Andy and Dan break down how you can better use barbells to train sport athletes. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
The other unique element of the conjugate method is the "Dynamic Effort" day, essentially a volume day used to accumulate a bunch of reps in a short period of time. Uniquely, in the conjugate method the dynamic effort day involves a primary lift performed explosively, with short rest times between sets (usually only 60-90s). Weights are typically light, between 60-70% of 1RM for a given movement. The idea behind dynamic effort is that because the reps are done with maximum speed, the workout constitutes a sufficient stress for driving muscle growth, without necessarily loading the bar heavy and incurring higher systemic stress. The act of volitonally exploding the weight during the concentric also helps train the lifter to build momentum that will carry him through the common sticking points on the lift. As with Max Effort day, the primary dynamic effort movement is followed by accessory work to fill out the necessary volume and hypertrophy stimulus needed to continue driving strength gains. Andy and Dan break down dynamic effort day for both upper and lower body movements, common sets and reps and loading schemes during the cycle, and discuss the wide variety of variant lifts that can be used. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan dive deep into "max effort" day, a signature element of conjugate programming. In the conjugate system, max effort day represents the intensity, or heavy, stimulus common to all periodized programs. Uniquely though, max effort day requires the lifter to work up to a one-rep max (although it could be a double or triple) on a given upper or lower body exercise each week. The weight is not prescribed, but selected by the lifter based on his ability on that day. This ensures a very high level of force output during the workout, but also leaves room for auto-regulation, as the lifter only works up to the 1RM that he or she has on that day. Since the lifter is hitting 1RM's each week on different exercises, max effort day builds skill and confidence under heavy loads, so that the lifter always feels prepared for heavy weight. Andy and Dan discuss how max effort day can be used as a specific form of training stress for powerlifters as well as sport athletes, and the many ways in which exercise selection can be used to manage fatigue from week to week. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
As they advance through the early stages of intermediate training, many lifters opt to use a block-style training program. In block training, training is organized into discrete phases or blocks, during which the lifter focuses on a single adaptation at a time. Typically blocks start with a volume or accumulation phase aimed at stimulating hypertrophy and building work capacity with lighter weigths and higher rep ranges, followed by a transmutation block of increasing intensity, and finally a peaking or realization block in which volume drops substantially and the lifter tapers toward heavy singles in the competition lifts. It's a tried and true method, but there are a number of problems. The athletes at Westside Barbell, led by Louis Simmons, have developed alternative training methods which can also work quite well, while avoiding the problems of block periodization. Andy and Dan break down the basic concepts of Westside's conjugate system, the concurrent model of training, and the pros and cons of these models for different types of lifters and athletes. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Andy and Dan continue their discussion of the most common reasons athletes get stuck in their training, including nutritional extremes (the chronically underfed and overfed trainee), constant program hopping, and never switching up your training approach. Andy argues that incorporating variety in your programming over time, especially in volume and intensity, is the key to unlocking gains after years of training. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
Welcome to the first season of the Baker Barbell Podcast! In the inaugural episode, strength and conditioning coaches Andy Baker and Dan Flanick discuss some common reasons athletes get stuck in their training programs, and how to get progress and momentum going again. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan Flanick IG: @coachdanflanick Gym: https://www.skaneatelesstrength.com
I have a confession to make. I'm not particularly strong. I mean, I suppose compared to other 57 year olds in the general population I might be considered strong. I'm certainly fit and healthy, and my body type could be described as lean and athletic. Not don't get me wrong – I'm not weak. In fact I'm objectively stronger than I've ever been in my life. But my primary mode of training the past few years has been CrossFit. And I tend to do well in workouts that have light to moderate weights with a lot of jumping around – but not so well in tests of absolute strength. And there's an obvious reason why that is – I tend to seek out and train in areas that I'm already good at. But being stronger – that is gaining more lean muscle mass – makes everything better. In the words of Mark Rippetoe, stronger people are harder to kill and more useful in general. In fairness to CrossFit, my coach has pulled me aside several times in the past couple of years and said something along the lines of, “you know Kev, if you took a few months off from CrossFit and focused on strength, you'd come back as a much more formidable athlete. And he's right – I mean I understand that intellectually. But that means taking months off from something that I'm pretty good at and that I enjoy, to do something I suck at – in other words to work on my weaknesses. And my conversation with today's guest gave me the incentive to do just that. I'm going to train for and enter my first ever powerlifting meet. If you're not familiar with powerlifting competitions, they are a test of your one rep max in three lifts – the barbell back squat, the bench press, and the barbell deadlift.But this show isn't about me – it's about you. My challenge to you is this. Listen to this show with an open mind, and then check in with yourself. What's holding you back? Is it fear? Insecurity? Why couldn't you train for your fist powerlifting competition?My guest today is Andy Baker. Andy has over 17 years of experience as a personal trainer and strength coach and is one of the most sought-after strength and fitness experts in the industry. Andy coaches high level elite athletes as well as “athletes of aging” and is the co-author of “Practical Programming for Strength Training” with Mark Rippetoe. In addition, Andy is the co-author of “The Barbell Prescription: Strength Training for Life after 40” with Dr. Jonathon Sullivan. In this episode Andy breakdown who is (and who is not) a good candidate a powerlifting competition, as well as exactly what we need to do to prepare ourselves for our first meet. In addition to giving us all the resources we need to successfully prepare for our first competition, he gives us his best advice on competition day preparation and mindset.We discussed the following resources during this episode:Andy's Website – www.andybaker.comAndy's Training Programs - www.andybaker.com/training-programsBook – Practical Programming for Strength Training by Andy Baker & Mark RippetoeBook - The Barbell Prescription: Strength Training for Life After 40 by Andy Baker & Dr. Jonathon SullivanSBD Apparel - https://sbdapparel.com/USPA Powerlifting - https://www.uspa.net/USA Powerlifting - https://www.usapowerlifting.com/NASA Powerlifting - https://nasa-sports.com/
Rip and Andy Baker, co author of Practical Programming and The Barbell Prescription, discuss training and recovery differences for the young versus the elderly trainee. 03:03 Training the young vs. the old 20:11 Coaching is a separate skill 25:19 The D1 coach 32:26 Force production 46:03 It's not complicated 55:43 Getting help with your coaching 01:01:01 Young and old - recovery 01:07:27 Are you concerned with “mass" 01:12:56 Older people and proper stress
Pete Troupos SSC and staff coach for Starting Strength joins Byron during his UK visit of Summer 2021.Pete flew in from Florida to hold two camps with SSC Carl Raghavan in London, both sold out.In this interview Pete explains the Starting Strength method and why it has such a meaningful impact when applied by lifters young and old.He discusses the fitness/gym industry in general and goes on to explain key differences in the approach that Starting Strength takes to provide transformative changes through basic barbell training delivered by Starting Strength Coaches.We discuss the allure of physique based training in motivating people to begin exercise, what people can expect when they begin strength training and why women should not be worried about negative effects of barbell and strength training when it comes to their appearance.Pete also talks about the focus on progressing within strength training, why it is a worthy undertaking when there are many other forms of exercise available and how it proves its relevance within day to day living, especially as we age.Pete goes on to talk about why there are only around 120 Starting Strength Coaches in the world, and he details the rigorous process for going beyond the industry standard of Personal Trainer to become a coach and how Starting Strength Coaches are assessed. Learn more at the website: https://startingstrength.com/ Want to start training in Surrey?Contact us through the gym with your questions.http://www.profoundfitness.co.uk/Find us onlineMikehttps://www.instagram.com/mwfitnesscoach/Byronhttps://www.strengthrevolution.org/https://www.instagram.com/strengthrevolutioncoaching/
Way back in episode 16 I spoke with Dr. Jonathon Sullivan, and we discussed WHY someone over 50 should care about getting – and staying – strong. And we talked about different fitness protocols, and spent a good amount of time talking about which of these exercise protocols are best for us aging adults. We talked about the health benefits of strength training, and the fact that us folks over 50 should consider ourselves athletes of aging in the most extreme sport of all – the sport of aging well. But we only scratched the surface of WHAT we should do to get strong, and just as importantly, HOW we should do it. My guest today is Andy Baker. Andy has over 17 years of experience as a personal trainer and strength coach and is one of the most sought-after strength and fitness experts in the industry. Andy coaches high level elite athletes as well as “athletes of aging” and is the co-author of “Practical Programming for Strength Training” with Mark Rippetoe. Andy is also the co-author of “The Barbell Prescription: Strength Training for Life after 40” with Dr. Jonathon Sullivan. In this episode Andy shares exactly what we should do to get strong, as well as how we should do it. We cover optimum exercise selection, set and reps, programming and progressions – for everyone from the very basic beginner to the advanced athlete looking to compete in the sport of powerlifting. In this episode we also discuss:Health outcomes between older people who weight train vs those who don'tThe role of CrossFit in putting barbells into older people's handsThe importance of coaching and self-educationHow to get started with strength trainingHow to break through training plateausHow to train for first powerlifting meetAnd much, much more! You can connect with Andy on Instagram @bakerbarbell We discussed the following resources in this episode:Andy's Website – www.andybaker.comAndy's Training Programs - www.andybaker.com/training-programsStarting Strength Website – www.startingstrengthSearch for a Starting Strength Certified Coach – www.startingstrength.org/site/coachesBook – Starting Strength: Basic Barbell Training by Mark RippetoeBook – Practical Programming for Strength Training by Andy Baker & Mark RippetoeBook - The Barbell Prescription: Strength Training for Life After 40 by Andy Baker & Dr. Jonathon SullivanShelly Stettner Instagram @shelly_ann_28
In today's episode I sit down with Brian Puckett, the head strength coach at D1 Murray State. After hearing about Brian's journey in the field of strength and conditioning, we dive head first into talking about mastering the basics. This was a conversation I needed to hear, and I think it's a great reminder for so many of us. A big theme in today's episode was to master the things that have stood the test of time. No new cleanse, exercise program, or diet plan is going to magically bring us wellness. What will is hard work and consistency with the fundamentals or basics. We unpack this more in this episode. I strongly recommend you listen to the end of this one as it just gets better and better! Make sure to follow Brian on Instagram @puckett_strength. Also, check out the two books he mentioned: Starting Strength and Practical Programming by Mark Rippetoe.
You might be just one of the many chosen of the Cult, vacillating between Draperism and Paimon, but that doesn’t mean you aren’t a unique snowflake. Today we discuss just what makes you unique, and how with that understanding, you can unlock your potential and get so smoking hot that the heat threatens your own existence as a snowflake. That’s right Cultists, today we explore the intricacies of individual differences and the fundamental nature of why frequentist statistics will never dominate evidence-based practice...all in the service of the most important goal of all: becoming really, really, ridiculously good looking.
Top 10 Books About Strength Training: 10. “The Weightlifting Encyclopedia: A Guide to World Class Performance” by Arthur J. Drechsler 9. “Supertraining” by Mel C. Siff and Yuri Verkhoshansky 8. “The Westside Barbell Book of Methods” by Louie Simmons 7. “Science and Practice of Strength Training” by Vladimir Zatsiorsky and William J. Kraemer 6. “Periodization: Theory and Methodology of Training” by Tudor O. Bompa and Carlo A. Buzzichelli 5. “Encyclopedia of Modern Bodybuilding” by Arnold Schwarzenegger 4. “Essentials of Strength Training and Conditioning” by G. Gregory Haff and N. Travis Tripplet 3. “Starting Strength Basic Barbell Training” by Mark Rippetoe 2. “Brawn: Bodybuilding for the Drug-Free and Genetically Typical” by Stuart McRobert 1. “Practical Programming for Strength Training” by Mark Rippetoe and Andy Baker
In this episode, we discuss the topic of muscle endurance. Questions include: Can you get stronger with bands and bodyweight? What does a set and rep scheme look like for muscle endurance? Where to go after you build a foundation of muscle endurance?
Mark Rippetoe, world-renowned strength & conditioning coach and authority joins us to tackle the matter of Strength Training as you get older, especially after 50 years old. 64 year old Mark, wrote the book on Strength Training - literally! His books, including Starting Strength, is considered the bible in the weight training world, and forms the bedrock on which all other reputable programming is based off of. Mark is an ex-powerlifter, gym owner, and runs strength seminars year round. As a man who still trains heavy, and has personally coached tens of thousands of older folk who found lifting later in life, his understanding of the aged physiology is unparalleled. In this episode, in true Rip style, Mark delivers science and frankness. He helps you understand the importance of strength training as you age, what limitations need to be managed, and specifically how to train. He challenges the avoidance of weight training with running and cycling, testosterone issues and the difference between exercise and training. Plus loads more! This is a great episode full of training and health wisdom. Enjoy! Check out the Full Show Notes of What’s Discussed - https://adapnation.io/129-over-50s-training/ The #BeYourBest Journey : https://adapnation.io/beyourbest-journey/ (£10 discount with BESTYEAR-2020) Where to find MARK RIPPETOE and his work: ▪︎ Worlds largest strength training website - startingstrength.com ▪︎ Books - Starting Strength, Practical Programming for Strength Training & The Barbell Prescription for over 40’s ▪︎ Starting Strength Socials: Facebook, Twitter & Instagram ▪︎ Mark Rippetoe Socials: Facebook, Twitter ▪︎ YouTube - Starting Strength ▪︎ Podcast - Starting Strength Radio Third Party References: ▪︎ Mike Matthews ▪︎ Chris Duffin ▪︎ Peter O'Sullivan ▪︎ Kelly Starrett ▪︎ Christian Thibaudeau (2, 3, 4) ▪︎ Paul Carter ▪︎ Stan Efferding ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media. AdapNation Useful Links: ■ The #BeYourBest Self-Optimisation Journey ■ Social - Instagram & Facebook & Tons of Free Website Content ■ #HyperWorkouts - Expertly written Gym Workout Plans, with video guides, print-outs & HeavySet import ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive
Andy's Website:www.andybaker.comBooks: Practical Programming for Strength Training The Barbell Prescription@bakerbarbell (Instagram)
Fan favorite Andy Baker returns to the podcast... this time to talk about himself, not programming (though he manages to sneak some programming talk in anyway). Andy of course is the programming mastermind behind the Baker Barbell Club, and the co-author of Practical Programming and The Barbell Prescription. Today he shares his story of training as a kid in a sweltering attic in Houston, to learning from top lifters in college, to a career of military service... and explains how each of these experiences contributed to the master barbell coach we know today. Andy found an early mentor in powerlifter Bill Windschief (Deep Squatter has an interview with Bill here), a USPF Texas State Champion and top-3 finisher in the USAPL Nationals in the late 90’s. Bill taught Andy the value of simple, effective programming, and was a proponent of the three week, 8-5-2 rep scheme cycle that Andy still uses with his lifters today. Andy also points out that during the 90’s, with the internet still in its infancy, the gym served as the main source of information on lifting technique and programming. Lifters met face to face, talked between sets, and shared what was working and what was not… quite a different atmosphere from today, where lifters are more likely to spend their rest time checking Instagram or arguing on forums. Consequently, he learned to have an open mind and pull from many sources — powerlifters, bodybuilders, Olympic lifters, even strong recreational lifters — when designing his own training routines and thinking about fitness. In college Andy trained as a bodybuilder, though he never competed. He later shifted to powerlifting, while studying for a degree in Exercise Science. He found the curriculum disappointingly endurance-focused, however, and was frequently bored in class. Then September 11th happened, and he made the snap decision to sign up for the Marine Corp. While on tour in Iraq, he turned to the base gym for peace, and continued to work on his academics when possible. After completing his four year contract with the Marines, Andy opened his gym, Kingwood Strength & Conditioning. He has operated the gym successfully now for over twelve years, which he credits to the personal attention, coaching expertise, and small, manageable overhead he has cultivated there. Check out the classic Lee Haney workout video that started it all for Andy: https://www.youtube.com/watch?v=f_XeJKhO6M4 You can find Andy at http://www.andybaker.com, where he offers online and in-person coaching, custom programming design, and programming templates. 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 Use the discount code LOGIC to save $79 off your first month of coaching at SSOC. 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
Andy Baker returns to the podcast once more to discuss his strategies for driving hypertrophy in intermediate lifters. Andy is a master programmer who has co-authored Practical Programming and The Barbell Prescription: Strength Training for Life After 40. In this episode Andy argues that the current vogue for high volume training in pursuit of hypertrophy demonstrates an incomplete understanding of the programming variables and is often simply impractical. Andy reminds us that both volume and intensity are stressors in the SRA equation, and we need more stress to drive continued strength adaptations. Since cross-sectional muscle size is the main driver of strength gains after the novice phase (during which neuromuscular efficiency increases also contribute to strength), the additional stress should contribute to hypertrophy. Most trainees have the idea that more volume is needed after novice LP, since they have increased intensity as the only variable up to that point. This is true, but how much is enough volume? Logically, volume can be driven up indefinitely, whereas intensity can only be driven up to a point -- 100% of a rep max. Practically, however, there are limits to the amount of volume a trainee can do in a workout. Instead of increasing sets and reps indefinitely, Andy recommends using novel exercises at varying rep ranges to drive additional volume. These are typically supplemental lifts such as pause/tempo squats, front squats, rack pulls, incline bench press, press starts, etc., however they could also be accessory movements like lying triceps extensions. He recommends introducing these early to mid-intermediate, giving the trainee plenty of workouts to acclimate to the new movement to the point it can be trained heavy. The goal here is to identify, over time, a handful of assistance exercises which work well for the lifter, recognizing that every lifter will be different... and even the same lifter may not respond the same way to assistance lifts as their training career progresses! Andy also points out that accumulating new movement patterns builds a mind/muscle connection that trainees coming out of the novice stage -- during which the exercises are very limited -- often lack. Since these movements are mechanically less efficient than the main barbell lifts, they can be done for more reps and thus, give the muscles more time under tension, which contributes to muscle growth. Andy emphasizes that as soon as a trainee learns new movements, they must be loaded heavy. You can find Andy at http://www.andybaker.com, where he offers online and in-person coaching, custom programming design, and programming templates. 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 Use the discount code LOGIC to save $79 off your first month of coaching at SSOC. 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
More Than Lifting is a podcast all about Calisthenics, Gymnastics & Bodyweight Exercise with Rhys Morgan. In this episode: We talk about starting a skill cycle, what a skill cycle looks like, what kind of exercises and the workout structure I am using for this training cycle to hit my calisthenics training goals To learn more visit https://morethanlifting.com/podcast/ Disclaimer: The activities and research discussed in these podcasts are suggestions only and should not be undertaken without prior consultation with a health or medical professional. Fitness training, nutrition and other physical pursuits should be tailored to the individual based upon an assessment of their personal needs
Andy Baker, co-author of Practical Programming 3rd Edition, returns to the podcast to talk about advanced programming. Practical Programming defines advanced trainees broadly as those having fully exhausted linear progression, no longer able to make workout to workout, or even week to week progress. Advanced trainees must make progress on longer scales, usually over months of training. Very few trainees ever become advanced, primarily because advanced trainees need some sort of goal to train toward. They are usually regular competitors in strength sports, or high level athletes in sports with a strength focus. Advanced training demands consistency over four- or even five-workout-per-week schedules, as well as the necessary recovery resources, which most adults with busy schedules cannot realistically achieve. Absent these goals, advanced training is just too difficult and too time consuming to pursue. Note that the goals themselves are usually more specific than "get stronger." Advanced trainees have specific goals such as increasing performance in a specific event or discipline (excepting powerlifting in which the main training lifts are also the contested lifts). Advanced training takes place on a long time scale. Andy likes to lay out programming in broad strokes over a year. He works with his lifters to identify times of the year when schedules are rough, such as holidays and vacations, and plans competitions around the known disruptions. From there, he can start programming the specific training blocks leading up the competitions. Andy likes the "two steps forward, one step back" approach to advanced programming. Assuming a four-week month, this model calls for two weeks of high volume, moderate intensity, followed by a deload or light week three, then a high intensity, low volume week four. Thus, the fourth week acts as a PR week, by which you gauge the progress made over the four week block. In this sense, the program is similar to the Texas Method, just spread over a month instead of a week. There is still a volume period, a light period, and then a heavy period. In fact, Andy often arranges the weeks within this model in a HLM format: heavy day, light day, medium day. For most advanced lifters, Andy finds that breaking up the heavy competition lifts (i.e. avoiding going heavy for squat, press, and deadlift in a single workout) between workouts helps manage stress. For non-competition lifts, accessory and supplemental lifts can be used to work on weak points of the lift. Weak points are highly individual, and one accessory lift that works for one athlete (say, a heavy rack pull) may not carry over to the competition lifts for another athlete. You can connect with Andy, get programming from him via the Baker Barbell Club, and more at http://www.andybaker.com 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
In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, including books that everyone should read, Starting Strength and Practical Programming. I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and also because of his peppery personality, which always makes for a fun conversation. This time around, we talk about pressing, specifically the bench and overhead press and all of their variations and subtleties. These are two of the most effective upper body exercises you can do for gaining strength and size. It’s not a stretch to say that the stronger you get on these two exercises, the happier you’re going to be with how you look above the waist. There are a number of factors beyond your control that influence how well you can bench and overhead press—your limb lengths, bone structure, height, and so forth—but there are also many things that you can control, like your technique and training methods, and these are what you’re going to learn about in this podcast with Mark. Whether you’re new to the bench and overhead press or trying add a few more pounds to your powerlifting totals, I think you’re going to find today’s talk helpful, because we discuss a number of common questions like . . . Should you do incline bench press if you’re already doing bench press? Should you do wide- or close-grip bench press? Should you arch your back a lot, a little, or none at all while benching? Should you do seated or standing overhead press? Should you do overhead or military press? The bottom line is by the end of this interview, you’re going to know more about bench and overhead pressing than 90% of the people in your gym, including the trainers. 8:54 - What's your take on flat bench pressing versus incline versus decline? 11:17 - What are your thoughts on incline pressing to emphasize the upper chest? 24:47 - What are your thoughts on grip width? 34:39 - How much arch should you have in your back? 41:53 - What about elbow position? 44:40 - Do you prefer seated or standing pressing? 45:39 - What about seated allowing you to lift more weight? 49:34 - Let's talk about hip drive. 54:53 - How does a military press and strict press differ? 1:02:15 - Where can people find you online? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
Matt and Scott discuss the content and format of the Starting Strength seminar, an intensive weekend full of lecture, technical analysis of the lifts, and practical coaching on the platform. The seminar is the culmination of the content presented in SSBBT and Practical Programming, combined with the platform segments where attendees get lots of reps under the eyes of a Starting Strength staff coach while themselves teaching others how to lift. Rip's philosophy is that teaching helps you learn best, so every lifter is required to teach another lifter how to perform the lifts. This is one of the things that makes the Starting Strength seminar unique in the fitness industry. Of course those seeking to become certified Starting Strength Coaches must attend a seminar AND pass the platform test there. Those that opt-in to be evaluated as a coach will be watched closely by a staff coach to determine if they have the coaching experience, knowledge of the model, and platform presence to teach all of the core lifts at a high level. The platform test is the first step toward becoming an SSC (but not the only step, there is a written exam to pass after the platform is passed), and the pass rate is very low -- 10% or less -- because of the high coaching standards in place. As Scott says, attendees pay a high price to be at the seminar, and they need to get their value. If a prospective coach is not performing at the level of the staff coach presiding over the platform, then the platform coach will step in and ensure the lifter is getting the coaching he deserves. At the end of the day, we recommend that every serious lifter attend a Starting Strength seminar, as there is so much to learn by taking a deep dive into the model over an intense weekend. While all the information is contained elsewhere in the books and articles on the SS website, the seminar presents an opportunity to engage with it in a focused manner, and interact with the staff coaches and Rip himself. Likewise, the platform portions offer the chance to get in-depth coaching on all your lifts, as well as the opportunity to observe different staff coaches work the platform. That said, get some training under your belt first. If you haven't worked with a SSC, go do that, get your form down, and train for a while. Then come over to the seminar. It's a big weekend with a TON of information that may be hard to swallow if you are totally new to the Starting Strength method. 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
In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, including books that everyone should read, Starting Strength and Practical Programming. I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and also because of his peppery personality, which always makes for a fun conversation. This time around, we talk about the deadlift and its many subtleties and variations. There are a number of factors that ultimately determine how well you can deadlift that are out of your control—your limb lengths, bone structure, height, and so forth—but there are also many things that you can control, like your technique, tools, and training methods, and these are what you’re going to learn about in this podcast with Mark. Whether you’re new to the deadlift or trying add a few more pounds to your powerlifting totals, I think you’re going to find today’s talk helpful, because we discuss a number of common questions like... - Should you sumo, trap-bar, or conventional deadlift? - Should you deadlift with a mixed grip, hook grip, or double-overhand grip? - Should you use a belt? - Should you round your upper back? - What are the best cues? The bottom line is by the end of this interview, you’re going to know more about deadlifting than 90% of the people in your gym, including the trainers. 6:02 - What is the starting strength method? 8:32 - What do you think of pulling with a rounded back? 12:37 - What are your thoughts on sumo, conventional, and trap bar? 20:16 - Can you lift more with sumo? 25:43 - What is the trap bar deadlift? 28:30 - Does the sumo deadlift use the quads more? 32:10 - What type of deadlift do you recommend for people with preexisting conditions? 41:00 - What are your thoughts on mix grip, hook grip, and double overhand rip? 42:20 - What is the supine grip? 48:35 - What are your thoughts on deadlifting shoes? 50:20 - What type of deadlifting shoes do you recommend? 55:50 - What are your thoughts on deadlift belts? 1:50:06 - Where can people find you and your work? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
Andy Baker, SSC and co-author of Practical Programming for Strength Training and The Barbell Prescription, joined Matt and Scott at StrengthCon for a conversation on programming. Andy dives deep into the murky geography of post-novice programming, offering his perspective on the most important variables to manage as a lifter transitions out of the novice phase based on his personal experience. Andy coaches out of his gym Kingwood Strength & Conditioning and offers online coaching services through the Baker Barbell Club Online. You can contact him on his website and, while you're there, read through his excellent and ever-growing trove of articles. You can also look up Andy on Youtube. 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
In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, like Starting Strength and Practical Programming. I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and because he’s extremely disagreeable, which always makes for a fun conversation. In this interview, we talk the squat, an exercise Mark kinda likes. In fact, he says that there are few things graven in stone, except that you have to squat or you're a pussy. And whether you agree or not, I think you’re going to find today’s talk helpful. You can find the basics of good squatting in Mark’s book Starting Strength, but once you get some experience under your belt, you begin to wonder how to optimize the movement. For instance, you’ve probably wondering... - Should you high- or low-bar squat? - Should you squat with a narrow or wide stance? - Should you use paused reps? - Should you use weightlifting shoes? - What are the best cues? In this episode, Mark is going to answer all of those questions and more. By the end, you’ll know more about squatting than 90% of the people in your gym, including the trainers. 11:12 - What is The Barbell Prescription about? 14:52 - What are you thought on high bar versus low bar squatting? 28:11 - Which is better for squatting - a narrow or wide stance? 33:57 - What are your thoughts on pause reps? 38:07 - What are your thoughts on heels elevated on plates? 42:07- What are your thoughts on weightlifting shoes? 43:16- What are coaching cues that you recommend? 50:30- What are your thoughts on the safety bar? 51:31 - What are your thoughts on functional training? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
In den meisten Unternehmen sind betriebswirtschaftliche Abläufe stark verbunden mit den IT-Systemen. Das eine kann nicht ohne das andere, doch wie deckt man diese Zusammenhänge auf und dokumentiert Sie? Sie leiden selbst permanent unter Anforderungen aus der fachlichen oder der IT-Welt? Sie wollen Ihre IT-Systeme konsolidieren oder Risiken aufdecken? Sie benötigen mehr Transparenz über die Nutzung und die Kosten Ihrer Unternehmenssoftware? Dann freuen Sie sich auf ein spannendes Interview mit LeanIX-Gründer und –Geschäftsführer André Christ zum Thema Enterprise Architecture Management. Literaturempfehlungen: Ries, E.: The Lean Startup: How Constant Innovation Creates Radically Successful Businesses. 2011Eckel, B.: Thinking in C++: Introduction to Standard C++, Volume One. 2000Eckel, B.: Thinking in C++. Volume 2: Practical Programming. 2004 Weitere Informationen und Hintergründe zu den Folgen finden Sie auf unserer Webseite http://www.erp-podcast.de. Unsere Bitte: Wenn Ihnen diese Folge gefällt, dann freuen wir uns über eine 5-Sterne-Bewertung, damit auch andere auf diesen Podcast aufmerksam werden und wir das Angebot weiter verbessern können. Zeitaufwand: 1-2 Minuten unter http://www.erp-podcast.de/bewerten-sie-uns/ In diesem Sinne: keep connected. Herzlichst Ihr Axel Winkelmann
Mark Rippetoe probably doesn't need an introduction for many of you. The author of “Starting Strength: Basic Barbell Training” and “Practical Programming for Strength Training” has been training athletes for 40+ years. Mark is as well-know for his strong opinions as he is for his expertise and he shares them on this episode. We cover: […]
Lon Kilgore, from the Kilgore Academy, joins us today.Lon has a Ph.D. in Anatomy and Physiology and is an accomplished weightlifting and athletic coach. You can read his full CV, including his published research, here. He has competed in powerlifting, the first CrossFit Total event, wrestling, and rowing. In addition to this, he is the developer of the Basic Barbell Training and Exercise Science specialty seminars for CrossFit. He is a military veteran and currently runs the Kilgore Academy. Lon has authored many bestselling books including Starting Strength, Fit, Practical Programming for Strength Training, and Anatomy Without a Scalpel.Today’s episode is focused heavily on education for coaches. We spoke with Lon for two hours in this episode! We talk about where the best education in fitness can be found, how do you do it, and where do you learn. We also talk about certifications, the Kilgore Academy, and more!The second hour of the episode covers a discussion of Academic versus Commercial training for Fitness instructors. In this hour we discuss the pros and cons of both and Lon’s experience in each track.Timeline:11:06 Getting Started in Fitness19:20 Practical Programming28:07 Academia vs Practice32:49 Applied Fitness Research40:53 Publishing Fitness Papers45:53 Good Research vs Bad Research51:04 The Most Up to Date Science54:13 Fitness Advice Red Flags56:34 Placebo Effects of Training60:09 Experimenting on Clients63:37 Kilgore Academy Online Courses67:02 Academic vs. Commercial Training72:21 When to Pursue Academic Education74:24 Starting a Fitness Career84:08 Technology’s Role in Education89:01 More on the Kilgore Academy100:28 Replacing Academic Education103:00 Lon’s Creative Side110:49 Never Stop LearningContact:Lon Kilgore: lon@lonkilgore.com https://www.facebook.com/lon.kilgore Links: http://lonkilgore.com/ http://www.kilgoreacademy.com/ http://www.itcamefromasciencejournal.com/
This is the second part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously. In case you don’t know who Mark is, though, he was a competitive powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read–Starting Strength and Practical Programming for Strength. Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com. He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really. So, in this interview Mark and I talk about training for sports and why a lot of what goes on in the upper echelons of sports training is nonsensical and even counterproductive and what athletes should be focusing on instead. I’ve run into a fair amount of this just working with people because I’ve heard from quite a few high-level college athletes and some professionals as well that were a bit perplexed by the types of things their strength trainers were having them do (as well as the things the trainers would leave out). I helped many of them simplify their routines and straighten things out and, one for one, they were amazed at how much of a difference it made in their respective sports. So, if you have any desire to be a better athlete, I think you’ll like the interview. Here it is... 5:30 - How athletes should tailor their training for their profession and what they do wrong. 11:47 - Do top athletes perform well because of their training programs, or in spite of them? 22:10 - How trainers who only deal with high-level athletes can get away with not knowing their profession. 33:28 - Why any training will give results to an un-trained individual vs. optimized training. ARTICLES RELATED TO THIS PODCAST: Starting Strength: Basic Barbell Training: www.amazon.com/Starting-Strength…rue&tag=mflweb-20 Practical Programming for Strength Training: www.amazon.com/Practical-Program…54/?tag=mflweb-20 How to Make Meal Plans That Work For Any Diet: www.legionathletics.com/diet-meal-plans/ How to Create the Ultimate Muscle Building Workout: www.muscleforlife.com/muscle-building-workout/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
This is the first part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously. In case you don’t know who Mark is, though, he was a competitor powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read--Starting Strength and Practical Programming for Strength. Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com. He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really. So, in this interview Mark and I talk about the training for strength versus “aesthetics” and why there isn’t as much of a difference between the two as many people think. This podcast really drives home an important lesson I learned years ago: It’s very hard to build an all-around muscular, visually appealing physique without getting really strong on a handful of key exercises. If you’ve been following my work for any amount of time, you already know this (and if you’ve implemented any of it, you’ve experienced it), but I think you’ll still get something out of the conversation. 5:19 - The simple truth about training for strength vs. aesthetics. 7:40 - Why strength programs are great for women. 16:00 - How getting strong helps guys get the bodies they want. 21:05- Want to get stronger? Then you probably need to gain weight. 24:00 - The simplest "hardgainer" cure out there. 29:55 - How much "good weight" can a guy in his hormonal prime gain in a year? 41:50 - A simple caveat for guys embarking on strength training. 50:44 - How much do genetics influence our strength and looks? 57:27 - You use training to get big and strong and diet to get lean. ARTICLES RELATED TO THIS PODCAST: Starting Strength: Basic Barbell Training: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738?ie=UTF8&redirect=true&tag=mflweb-20 Practical Programming for Strength Training: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/?tag=mflweb-20 How to Make Meal Plans That Work For Any Diet: legionathletics.com/diet-meal-plans/ How to Create the Ultimate Muscle Building Workout: http://www.muscleforlife.com/muscle-building-workout/ The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/
this week on barbell shrugged we’re going old school. It’s just me, Mike and Doug talking training. We sort of geek-out on the topic of strength progressions. It’s a discussion that you need to hear if you want to become strong. “What program do you guys think I should do? No matter what I try, I can’t gain muscle. I’m lifting 6 days a week, but still, my lifts are going nowhere!” It happens all the time. This week marks the 148th episode of Barbell Shrugged. That’s a lot, but I can promise you that I’ve been asked this same programming question at least 150 times this year. The cycle repeats. People get very excited and motivated early on when it comes to training. I know the habits because I have been there before. You use three different colors of dry erase marker to graffiti the training goals across your whiteboard. Also, we cannot forget the name-brand gear, the crispy clean weightlifting shoes, or the finest lululemmon board shorts that money can buy. It all seems important enough, right? All of that stuff is great, I guess, right up until you go window shopping for the actual training program. That’s how it usually goes, right? You click around on the internet, or ask around at your box, “What program are you guys doing right now?” You end up doing whatever seems cool and exciting at the time. Forget reason, evidence and personal experience, this is more random chance silliness. How could you be surprised with a random or negligible training result? You cannot. You have a certain amount of years to pursue the development of your training career. It’s like any other career path you would take. It comes in phases. For a few years you pay your dues and put in your work. Before long you’ll do well, but you always have to be learning and hustling to build your skills and keep your edge. That process doesn’t ever stop, not if you want to keep making progress throughout the progressively harder years ahead. You will climb and climb, with clear markers of progress all along the way. But then one day you’ll know things are getting a little too hard. You won’t be able to keep up that relentless edge. Retirement or a brand new challenge become what you need most. Do you know what program hoping really is? It’s quitting a job 3-6 months in because the retirement benefits aren’t coming fast enough. Or, how about this? Would you ever consider working 2-3 jobs at a time? Probably not, but have you ever done more than one training program at once? Right, this sort of mixing and matching can be done with some experience, but you have to be really careful. Most athletes are reckless in practice. What everyone needs to understand is that strength is the result of intense, persistent and cumulative effort. Your $30 eBook or weekend long training seminar is worth little more than a pamphlet at the local job fair. You’ve still got to commit to something and do some real focused work if you want a real reward. Strength is rooted in the fundamentals. Before you think about switching programs, make sure you’re sleeping 8-9 hours a night. Eat more real food. Make sure you utilize basic recovery methods, including sauna and message. It really does make all the difference. And when it comes to training, just try being there for a while at first. Find a gym that has some strong members…And then be there, 4-5 times a week, every week for a year or so. You’ll always have a better understanding of training if you do that first. You can search for the secret sauce later on. When you are ready to pick a training program, start with your needs and nothing else. What do you what to get really good at? What must improve? That will take the focus of your programming, along with a series of very similar assistance movements that will bring up your lifting skills quickly. It’s only then that the brand of progression becomes a critical thing. To get really strong, you have to add weight to the barbell. At first you will do it weekly, or just about every time you come to the gym. Be patient, 5 pounds a week adds up. This is simple and linear, but you’ll be a lot stronger than you are now with zero fuss. It’s an amazing way to train. To skip this phase is foolish. If you do that, you’ll never reach your full potential. The only time you ever mess around with your progression is when the progress train stops. In that case, you rest for a while, eat some fattening food, and you come back at it. If you ever find yourself failing and failing again, then you know you’ve graduated. You now need to consider spreading out the loading to every other week, two weeks, etc. These styles of programs look more like undulating waves if you graph them out. The most ideal, in my view, is when you ramp up your work to a tough record attempt on week 3, then unload. That works so well it’s silly. I would only recommend one other approach. It’s something I arrived at in my powerlifting training after years and years of trial and error. My wave was still 4 weeks. I still went for my really heavy record attempts on week 3. The last week was devoted to unloading work and recovery. The difference is that week 1 was my second heaviest week, with target loads around 95% of my best. I then used my second week to restore speed to the barbell, explode through t 70-85% weights. That left me feeling explosive and bulletproof for my record attempts on week 3. Those are just a few ideas. In truth, there are endless ways you could progress your strength work. I think you’d be wise to get yourself two books in the beginning, “Starting Strength” and “Practical Programming.” Both are authored by Mark Rippetoe. You need those books. Learn all you can starting now, the rest will sort out. Just keep your barbells heavy. Cheers, Chris Moore
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Rip reads again from The Big Book. Excerpt #2 from the upcoming 3rd edition of Practical Programming.
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