Beast over Burden powered by Barbell Logic on Steno.fm

Beast over Burden powered by Barbell Logic

Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

S2 E2 · Tue, April 15, 2025
Ditch the PR Obsession: A Smarter Way to Lift for the Long Haul
On this episode of Beast Over Burden, Niki and Andrew break down what it means to ditch the PR obsession and rethink your entire approach to lifting. If you’ve ever felt burned out chasing endless personal records, this is your permission slip to step off the hamster wheel and build a system that actually works. You’ll learn how to structure your training week, hit every major muscle group with efficiency, and understand the role recovery plays in long-term growth. Whether you’re a seasoned lifter or still finding your groove, this episode delivers the practical mindset shift you need to stay strong for life. Ditch the PR Obsession: Why SMART Goals Alone Don’t Work The central theme of this episode — ditch the PR obsession — starts with a mindset shift. Chasing PRs feels great until they slow down, or stop altogether. Then what? Andrew shares how major goal accomplishments often left him feeling empty, while Nikki reflects on the outdated advice she used to give: "just add weight to the bar." The truth is, progress isn’t linear, and it’s not always measurable by a new number on the bar. This is where systems thinking comes in — the shift from an all-or-nothing focus on outcomes to valuing consistency, execution, and adaptability in training. Lifters who make this shift find joy and freedom in the process itself. Build a Week That Works: Training 3–4 Days for Full-Body Strength Nikki and Andrew lay out a sustainable weekly training template that any lifter can follow. Rather than rigid programming, they present a flexible "menu" of slots — squats, presses, pulls — you can mix and match across 3–4 days per week. The focus is on efficiency and simplicity: train your knees, hips, and shoulders; hit your arms and back with smart accessories; keep sessions manageable so they can be repeated and adapted. By using this approach, lifters can ditch the PR obsession and stay in the game long-term. Progress comes not from perfect programs, but from consistent effort over time. Smart Volume, Real Intensity: How Much Work Is Enough? Volume isn’t just about doing more — it’s about doing enough of the right kind of work. Andrew explains how 9–20 hard sets per muscle group per week, at 1–3 reps from failure, forms the foundation of meaningful progress. They also highlight ideal rep ranges for hypertrophy (4–12), the value of variety in set structure (like EMOMs), and why effort matters more than chasing “optimal.” This perspective helps you create a training plan that isn’t just science-based — it’s sustainable. When you know how to push hard and when to hold back, it becomes easier to keep going — and keep growing. Accessory Work Isn’t Optional (Especially for Your Arms) Ever feel like your upper body is lagging behind? You’re not alone. Compound lifts are powerful, but they often f
S2 E1 · Tue, April 08, 2025
Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent
Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym. Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the fundamental principles of resistance training, how to maximize results with minimal time, and why strength is about more than just muscle—it’s about building a body that supports your long-term health and daily life. If you’re looking to train efficiently while maintaining consistency, this episode is for you. The Key to Sustainable Strength Training One of the biggest factors in a successful fitness routine is sustainability. Many people create unrealistic training schedules that don’t fit their lifestyle, leading to burnout or inconsistency. Instead of aiming for an unsustainable six-day-per-week program, consider what is truly realistic for your life. For most middle-aged lifters, two to three resistance training sessions per week—totaling around 90 minutes—can be incredibly effective. Aiming for 8,000-10,000 daily steps further supports overall fitness without adding excessive strain. Remember, consistency over time matters more than short bursts of intense training. By focusing on a realistic, sustainable plan, you set yourself up for long-term success rather than short-lived motivation that fades away. The Most Efficient Exercises for Strength & Longevity Not all exercises are created equal. To get the biggest bang for your buck in the gym, prioritize movements that work multiple muscle groups and joints simultaneously. These include: Squats (engage legs, core, and balance) Deadlifts (train posterior chain, grip strength, and overall power) Pressing Motions (like bench press or overhead press for upper body strength) These compound movements build muscle, strengthen connective tissues, and reinforce natural movement patterns essential for daily activities. If time is limited, focusing on these fundamental lifts ensures you're making the most of your gym sessions. Additionally, barbells are a powerful tool due to their scalability, availability, and ability to progressively overload—allowing you to steadily build strength over time. While machines have their place, free-weight movements ge
Tue, March 18, 2025
Nutrition Psychology for Lifters: Mindset for Mastery with Marcus of Strong not Starving
Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition. The Foundation of Nutrition Psychology for Lifters: Beyond the Plate Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse & Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates. A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy. Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort. Building distress tolerance is essentia
Tue, March 11, 2025
Master Your Nutrition Habits: The Lifter’s Path to Baseline Consistency
Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent. Forging Daily Nutritional Habits: Actionable Steps Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking. Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue. Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines. Understand Your Triggers: Identify what leads to unhealthy choices and develop strategies to overcome them. Eliminating Detrimental Habits: Behavioral Shifts Say Goodbye To: Excessive alcohol, added fats, and hidden sugars. Practice Mindful Eating: Pay attention to hunger cues, savor meals, and eliminate distractions while eating. Embrace Cooking & Meal Prep: Control ingredients and develop a deeper connection with your food. Identify Root Causes: Recognize stress eating and social pressures, then create solutions to stay on track. Cultivating Long-Term Habits: Consistency & Tools Fuel Your Enjoyment: Find healthy meals you love and experiment with new recipes. Leverage Accountability: Track your meals, work with a coach, or join a support group. Practice Self-Compassion: Learn from mistakes and get back on track without guilt. Utilize Helpful Tools: Simplify meal prep with an Instant Pot, griddle, immersion blender, and smoker or gas grill. Build a solid nutrition foundation and fuel your performance. #NutritionForLifters #HealthyHabits #BeastOverBurden #FitnessFuel PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Nik
S1 E5 · Tue, March 04, 2025
The Nutrition Plateau: When Hard Work Doesn't Show Results (Yet)
Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive. The Expectation Gap and the Frustration Factor When you decide to make nutritional changes, you often have a vision of rapid transformation. Social media, past experiences, and observing others can create unrealistic expectations. The reality is that change takes time, and the body doesn't always reflect your efforts immediately. This "expectation gap" can lead to significant frustration and disappointment. You might find yourself comparing your results to past attempts or to others' perceived success, leading to feelings of inadequacy. It's crucial to remember that everyone's journey is unique, and progress is not always linear. You may be making the right choices directionally, but visible changes can lag behind the internal work. The frustration can escalate when you're making significant sacrifices, such as giving up favorite foods or navigating social situations, without seeing the desired outcomes. This can lead to thoughts like, "Why even bother?" or "Are these trade-offs worth it?" It's important to recognize that these feelings are normal and to develop strategies for staying motivated. It is very easy to fall into the trap of thinking that you have lost a week of progress if you have one bad meal. Instead of this mindset, try to think of shorter more controlled stints of time, such as one meal at a time, or one day at a time. Navigating Social Challenges and Maintaining Consistency Social events can be a major hurdle when trying to stick to a nutrition plan. Dining out often involves larger portions, less control over ingredients, and the temptation of indulgent foods. It can feel like you're constantly having to skip meals or endure feelings of hunger. Social anxiety can also arise, both before and during events. Anticipating questions about your dietary choices or feeling guilty after indulging can detract from the enjoyment of social gatherings. Having a plan in place, such as bringing sparkling water with lemon or lime, and knowing how to respond to questions about your choices, can help alleviate this anxiety. Telling a person that you respect what your plan is, such as your coach, can help to solidify your resolve. Also, being well fed and hydrated before a social event can help tremendously. It is extremely easy to tinker with your approach, doubt yourself, and change or g
S1 E4 · Tue, February 25, 2025
Beyond Macros: Building Baseline Nutrition Habits
Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results. We dive deep into the behaviors that form the foundation of your nutritional success. Forget the complicated macro calculations for a moment; we're focusing on the daily, repeatable habits that truly make a difference. These are the routines that will empower you to build a reliable nutrition baseline, ensuring you consistently nourish your body and achieve your health goals. It's not about quick fixes or fad diets, but about establishing a sustainable lifestyle. We understand that the initial excitement of starting a new nutrition plan can fade. That's why we're focusing on behaviors that reduce decision fatigue. By creating consistent routines, you'll minimize the mental energy required to make healthy choices. This approach is crucial for long-term success, as it helps you navigate those inevitable moments when willpower is low and hunger strikes. We'll explore practical strategies to help you build these essential habits. Building Consistent, Decision-Free Routines Many people get overwhelmed by the details of weighing and measuring food. While these practices can be helpful, they're not always necessary for building a solid nutrition baseline. What's more important is establishing consistent routines that reduce the number of daily decisions you need to make. This means identifying repeatable behaviors that simplify your approach to food. Think about creating a set meal schedule or preparing a few staple dishes in advance. By having go-to options, you'll eliminate the need to constantly decide what to eat. This consistency is essential for building a reliable nutrition baseline. We'll also discuss how to develop a sense of portion control without obsessively weighing every ingredient. Learning to recognize ballpark amounts can be just as effective and far less stressful. When facing situations with less control, like social gatherings or travel, having a strong foundation of consistent behaviors is key. We'll explore strategies for maintaining your nutrition baseline in these scenarios, ensuring you can confidently make healthy choices even when your routine is disrupted. The goal is to reach a point where you feel confident in your ability to navigate any situation while staying true to your nutritional goals. Practical Food Strategies and Tradeoffs Building a healthy nutrition baseline involves understanding the foods that support your goals. We'll discuss essential food groups, focusing on prioritizing protein and carbohydrates while adjusting fats to suit your needs. Learn how to identify single-ingredient foods that offer flexibility and versatility in your meal planning. For example, a big batch of chicken breasts or ground beef can be used in a variety of ways. We'll also explore the concept of tradeoffs. U
Tue, February 18, 2025
Why You Need a Nutrition Baseline (& How to Build Yours)
Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one. Your nutritional baseline is you secret to sustainable nutrition success. The key to sustainable progress isn't a quick fix, but a solid foundation. In this episode, we're diving into the concept of a nutrition baseline – your personal safe haven of healthy eating habits. The Importance of Your Nutritional Baseline This isn't about restrictive dieting; it's about establishing a consistent, enjoyable way of eating that supports your overall health and well-being. Think of it as your nutritional home base, a place you can always return to when life throws you off track. This episode will equip you with the tools to create your own personalized baseline, so you can finally achieve lasting results. Your nutrition baseline is more than just a meal plan; it's a collection of consistent habits that make healthy eating second nature. It's the set of actions you can always fall back on, providing a sense of stability and direction. This "safe zone" helps you maintain a healthy weight and body composition, not necessarily "shredded" but comfortable and thriving. It's the point where you feel good, energized, and in control of your food choices. This baseline isn't about white-knuckle restriction, but rather about making consistently good choices. It minimizes processed foods, prioritizes whole, nutrient-dense options, and helps you avoid the common pitfalls that derail so many people. Think of it as your personal nutritional reset button. Building Your Nutrition Baseline A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs. Lunch could be 6-8 ounces of lean meat with veggies and carbs, and dinner might be 10 ounces of lean protein with carbs, fats, and veggies. A typical day might also include snacks like Greek yogurt with blueberries. Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods. The building blocks of your baseline include reliable protein sources like meat, eggs, and yogurt. Healthy carbohydrates like rice, oats, bread (whole grain when possible), and fruit are also essential. Dialing In Your Nutrition Baseline Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline. For individuals who are older or female, a starting point of 12-15 calories per pound of body weight, with approximately 90 grams of protein (+/- 10 gram
S1 E2 · Tue, February 11, 2025
The Gummy Bear Trap: Prioritizing Long-Term Fitness over Short-Term Pleasures
Prioritizing long-term fitness over short-term pleasures is the key to achieving your goals. Fitness can feel good, just adjust your time scale. Feel Good Fitness: Prioritizing Long-Term Fitness over Short-Term Pleasures Are you tired of starting over every Monday? Do you find yourself constantly battling between instant gratification and your long-term fitness goals? You're not alone! In this episode, we're diving deep into the psychology of prioritizing long-term fitness over short-term pleasures, and how to escape the gummy bear trap. We've all been there: the siren call of the donut, the allure of skipping a workout, the "I deserve this" mentality that derails our progress. It's easy to fall into the trap of doing what we want right now, but what happens when those "right now" choices add up? Six months down the line, are you closer to or further from the body and health you truly desire? This episode explores the crucial concept of the time domain in fitness. We often think about our goals in terms of what we want immediately, neglecting the bigger picture. We'll help you dissect your true desires, peeling back the layers of "I want a 6-pack" or "I want to weigh X" to uncover the deeper "I don't wants" – the feelings of bloat, guilt, low energy, and lack of capability that drive your long-term vision. How to Prioritize Long-Term Fitness over Short-Term Pleasures The Gummy Bear Trap: What it is and how it sabotages your fitness goals. We'll explain how focusing on short-term pleasures can lead to long-term dissatisfaction. Identifying Your True "I Wants": It's more than just aesthetics. We'll guide you through a process of discovering the deeper motivations behind your fitness goals – the feelings of health, strength, confidence, and well-being you're truly seeking. Mastering the Time Domain: Learn how to shift your mindset from immediate gratification to long-term vision. We'll explore practical strategies for aligning your actions with your goals. The Power of "Peeling Back": Discover how to analyze your goals and understand the underlying "I don't wants" that are driving them. The MED (Minimum Effective Dose) for Long-Term Success: We'll discuss how you don't need to go to extremes to see results. Identify the key changes that will have the biggest impact on your fitness journey. Honing Your "Feel Good" Skills: Learn to recognize and appreciate the positive feelings associated with healthy behaviors. It's not just about white-knuckle discipline; it
S1 E1 · Tue, February 04, 2025
Physical Freedom through Nutrition
Gain physical freedom through nutrition. Sustainable nutrition builds a foundation for health and physical freedom. What is Physical Freedom? Let's first consider financial freedom, a term often discussed. We define financial freedom as the ability to do what you want with your time. You achieve this because you have earned enough time (in the form of money) to be able to do what you want with your time. Physical freedom is the ability to be able to do what you want with your body. You earn this through the discipline of healthy training and nutrition habits over time. You can gain physical freedom through nutrition and exercise habits. You build habits that support your goals. These habits become joyful. You have agency and the ability to influence your life. Things do not just happen to you. Sometimes things are outside your control (injuries and illnesses). Either way, you roll with the punches and control what you can. Physical Freedom Through Nutrition: Body Image & Bad Goals Many of us spend all or most of our lives walking around comparing ourselves to some image or celebrity. For many, that is Bradd Pitt in Fight Club. Andrew actually experience 6-pack abs and extreme leanness in an environment he would never want to recreate, where he was training like crazy, had little freedom and was undereating. Later, Andrew learned how to build sustainable habits that did not require extreme diets. He actually was able to enjoy the process and sustain that level of leanness. He had built habits that supported his goals. The Brad Pitt goal was a false idol. Physical Freedom Through Nutrition: Love the Process Learning to love the process really matters. Both Andrew and Niki have found themselves able to enjoy periods such as the holidays, where they kick back a bit, enjoy more alcohol, more desserts, but do not eat to physical discomfort. Ironically, when Andrew had less healthy habits, he was more anxious about holiday periods, felt he could not enjoy them, but regularly ate until he was physically sick. Approaching these periods with the long-term in mind, no anxiety, and knowing you can enjoy them but that includes enjoying yourself after the meal (not feeling sick) is sustainable and healthy. Achieve physical freedom through nutrition. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show <a href="https://www.instagram.com/barbell_logic/"
Tue, January 28, 2025
Physical Freedom through Nutrition: New Podcast Series
The Beast over Burden podcast is beginning to come out in series as opposed to weekly. The first series will cover attaining physical freedom through nutrition. Frustrated with extreme diets, yo-yo-dieting, or nothing seeming to work? We'll help you find practical, sustainable nutrition strategies that help you reach your fitness & health goals. Stay tuned! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, January 21, 2025
Diet Reboot: Get Back on Track & Stop Diet Derails
Do a diet reboot if you've slipped up and need to get back on track. These tips & tricks help you stop diet derails and help you stay on track. Diet Reboot to Get Back on Track It’s January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror…what the fluff!? You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn’t come from the decisions they’re making for lunch on Wednesday, it’s the “abnormal” days. Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week. During the holiday periods or similar times like vacations, “abnormal” days increase, further increasing the caloric surplus. What can you do? Snap back to health by resetting your baseline. Diet Reboot: Snap Back to Health Before you begin addressing the problem, consider your approach. Don’t catastrophize. This may be a long habit of unhealthy decisions that you’ve decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don’t expect to fix this in a couple days. For big changes, you need to think about 6 to 12 months. When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it’s useful information that helps inform their decisions without causing overreactions. In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you’re strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible. This resets your baseline and will, actually, have you feeling better after a couple days. You’ll find that the bloat is gone and you come to begin appreciating healthier foods. Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories (“that’s close enough”). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have. Filling your plate with more veggies really helps too. If your diet has derailed, don’t freak out, snap back to health with these strategies. Do a diet reboot! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the
Tue, January 14, 2025
Ultimate Guide for Strength Training While Traveling
If you travel regularly, you will have to continue to strength train as you travel. Learn fitness travel hacks in this ultimate guide to strength training while traveling. Strength Training While Traveling: Why It Matters Why train while traveling? While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off. If you travel for business, you need to train. You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good). It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time. Strength Training While Traveling: Fitness Travel Hacks Incorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy. Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves. Plan your workout ahead of time. Intend to do at least something hard – get into that “worth it” zone. Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense. Besides that, Niki and Andrew have some general tips and approaches they take: Mentally let go of the weight on the bar AMRAPs supersets (antagonistic or similar) burn out sets drop sets hard exercises that don’t require tons of weight (e.g. bulgarian split squats) bend these joints: knees, shoulders, elbows, hips Try out these tips for training while traveling. A couple links for helping you train while traveling can be found here & here . PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with
Tue, January 07, 2025
Helpful Home Gym Equipment
Learn about helpful home gym equipment. This gear solves common problems or makes your lifting more fun, varied, or effective. Helpful Strength Equipment for Your Home Gym You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can help you build compliance and improve your training. If you use it, it is ultimately an investment in yourself and your health. Accessories for Accessory Work Accessory work can get repetitive if all you have is a barbell. A few pieces of equipment can multiply the potential hypertrophy and accessory work you can program. Adjustable dumbbells allow you to add dumbbell variations and accessory lifts without taking up a ton of space (and saving money compared to a full set of dumbbells). Not only can you perform dumbbell variations of the main lifts, you can also perform more accessory work that you simply cannot perform with barbells (e.g. dumbbell flies or lateral raises). A similar example of helpful strength equipment is a pulley system. This enables lat pull downs as well as using the pulley system for hypertrophy work (triceps, biceps, etc.). The last helpful items that focuses primarily on the upper body is getting a dip attachment to your power rack or an adjustable bench. They allow variation for pressing movements, and you can also perform accessory lifts on the bench. Enabling lower body accessory work comes in handy as you become more advanced, as deadlifts and squats don’t only get repetitive but if you face a big injury, you might not be able to perform one or both of these lifts for awhile. Some helpful strength equipment for this area are a reverse hyper, glute ham raise, or leg extension/leg curl attachment. Some of these take up a lot of space, but getting just one of them can provide additional leg stress and make a big difference in your lower body training. Supplying Supplemental Lifts This might be the widest area, as we’re talking about different types of barbells and other items that can modify the main lifts . A deadlift bar can really help your deadlift 1RM, as it has a smaller diameter and more whip (which reduces the range of motion). An axle bar for the press or bench press reduces your ability to grip the bar but enables good pressing variants. It is also necessary if you’re considering Strong Man training. Getting a slingshot or board attachment can help overload the bench and work on the
Tue, December 31, 2024
Handling Holiday Nutrition: The Ultimate Guide
The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss). The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer & family pressure, fond memories. We can enjoy the holidays while still moving toward our goals. First, leave room in your food & training journal to assess why you deviated from your plan. This isn’t to judge yourself, but to build awareness. Were you hungry? Did you eat because you always eat at a certain time? Did you not want to disappoint someone? Did you mindlessly eat? Or, did you just really want that food item? Approaching holiday meals and time periods with realistic plans. Fasting prior to a meal is likely unrealistic. Eating a protein-rich meal the day of a big meal that will have plenty of fat and carbohydrates, however, makes sense. For the big meals themselves, have a plan to help you prevent or at least limit overeating. For example, fill your first plate with a normal amount of food. This may mean limiting the items you put on your plate. This may mean putting sample-size amounts on your plate. Then, when you’re done, wait 15 minutes before getting seconds. For dessert, assess whether you’re hungry or not. Take a dessert home if you really want it--you don’t have to try every type of pie that meal or that day! Finally, Niki & Gillian discuss the idea of “volume eaters” and “intensity eaters.” Though people may be some combination thereof, volume eaters tend to overeat through large quantities of food, whereas intensity eaters tend to overeat through calorically dense items (eggnog, anyone?). Arm yourselves with the knowledge and tips to better battle the holidays! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a href="mailto:podcast@barbell-logic.com" target="_
Tue, December 24, 2024
Thank You, Listeners (Beasts & Future Beasts)
Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations. Thank You, Listeners (aka Beasts & Future Beasts) Andrew and Niki are thankful for all that has happened in 2024. Thank you to Stephan, the editor and podcast producer, who is a true expert and professional. You have no idea how much work he does! Thank you to Dan, Paige, Daisy, Nick, Noah, and the whole team at Barbell Logic. We thank Ryan Matt Reynolds as well. But most especially, thank you, listeners. You are beasts (or future beasts) and we could not do this without you. We've got exciting podcasts coming in 2025. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, December 17, 2024
Unleash Your Physical Freedom: Reclaim Your Body & Mind
Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations. Physical Freedom: Financial Freedom as an Analogy The concept of financial freedom - no longer stressing about finances and not having to trade your time for things you do not wish to do - helps derive useful lessons for health and fitness. Attaining financial freedom requires discipline. One must define and follow through with hard decisions over a long period of time. This, though, is the path to freedom. Don't look for shortcuts. And, even if you somehow find yourself with a sudden pile of money, you will only use that money well if you have developed the habits ahead of time. Physical Freedom: Bash Bad Habits The first and most obvious steps you must take is to remove bad habits. You have trouble saying no to highly processed sugary foods. You overeat. Do you feel free when you make these decisions that do not align with your stated goals? Of course not! Freedom requires some discipline to build virtues (e.g. the virtue of temperance so you can willingly say no to the donuts). Physical Freedom: Remove Restrictive Goals Many of our coaches and clients have followed overly restrictive goals that they bought into. For example, you follow the dictum that physical strength is the most important thing in life. When you follow this, you will sacrifice your health and get fat to pursue this goal. You will avoid activities you enjoy, such as skiing, swimming, hiking, because this will remove weight on the bar in your next session. Unless you have a hyper-specific goal or truly believe such a restrictive goal is true, ditch this counterproductive dogma. Physical Freedom: Own Your Choices Here is another example. You are so concerned with leanness, that your plan (even if you have not said this explicitly) requires you to never eat your grandma's pie again. Is this really sustainable? Can you avoid every holiday food for every meal forever? Are you really going to eat chicken breast and broccoli every meal. When you have physical freedom, you can choose in indulge when appropriate, knowing you will not go off the rails and that you can make ano
Tue, December 10, 2024
Do It Now: Don't Delay Your Fitness Goals - Beast over Burden
Don't delay your fitness goals - do it now! Complete that rep or set, go for a walk, take your first step. Become the person you want to be. Don't Delay Your Fitness Goals: Start Now! Taking your first steps and the subsequent steps moves you closer to your goal. Too many people will "start tomorrow" or, once they begin, quit when it gets hard or when the initial motivation wears off. This is not about a 4, 6, or 12-week diet or workout routine, it is about taking steps that become habits. Lean, strong people do certain things (and avoid certain things) regularly. You will experience pain and anguish, but if you do not make the change you will still be stuck without your goals (and likely having slid further away from them) and experience pain. Think about people who seek comfort and avoid pain all their lives - does pain not creep up to them eventually? Don't Delay Your Fitness Goals: Every Workout & Meal Matters! Andrew shares a story of a workout he did not want to do and almost quit. He ended up turning on the camera, getting over his negative feelings, and the workout actually went pretty well. Visualize the person you want to be and what that person would do. Alternatively, you may envision what your future looks like if you fail to make the changes you desire. Don't delay your fitness goals! Start (or continue) today. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, December 03, 2024
Holiday Eating and Baselines - Beast over Burden
Building a strong nutritional baseline is the key to sustainable, healthy holiday eating. Don't derail for your health & fitness goals due to the holidays! How to Build a Nutrition Baseline Building a nutritional baseline is the ultimate holiday eating hack that let's you truly enjoy special holidays meals and days without totally derailing from your health and fitness goals. What is a nutritional baseline and how do you build yours? A nutritional baseline is a normal, habitual way of eating that you do seven days a week that brings you toward your goals. You know how it feels and looks, you know which foods and in what quantities it consists of. Essentially, you can mindlessly return to this baseline because it is your nutritional normal or your nutritional north. Building a Nutritional Baseline: Fearless Feasting How does this apply to holiday eating, though? Those truly special days that you want to enjoy and not track, you should do so. The surrounding days and really the vast majority of the days during the holiday period, however, you need to eat at your baseline. For some, the holiday season can go from before Halloween through the Super Bowl. That's getting close to half the year. You cannot eat sloppily for half the year. At the same time, however, you should be able to enjoy meals such as Thanksgiving or Christmas with family and friends. Andrew and Niki recommend not tracking on these days (unless you have super strict nutritional goals) but rather focusing on enjoying the food. Walking after the meals can help. Remember, additionally, that eating so much that you are sick is not enjoyable. Enjoy the whole process: family, friends, cooking, eating, drinking, and afterwards. Those in-between days should be at baseline. Building a strong nutritional baseline can help you reach your health and fitness goals, even during the holiday season. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a hr
Tue, November 26, 2024
Lift Your Way to a Leaner You: Debunking the Biggest Weight Loss Myth
Lift your way to a leaner you. Strength training is your secret weapon to leanness, despite the lingering weight loss myth that you should simply diet and do cardio. Debunking the Weight Loss Myth of Cardio & Caloric Restriction You go to the doctor and the doctor tells you that you need to lose a certain amount of weight for your health. He questions why you lift and recommends you perform regular cardiovascular exercise. What do you do? Lift your way to a leaner you (while ensuring you are in a slight caloric deficit). You acknowledge that you could be a bit leaner, but you've been lifting for awhile. You look better with more muscle on your frame and you enjoy strength training. More muscle increases your daily caloric expenditure, as it gives some of your incoming calories an additional place to go beyond fat gain. Lift Your Way to a Leaner You: Slow & Steady Wins the Race Slow and steady weight loss, with consistent lifting and a healthy, high protein diet help minimize muscle loss during your weight loss. Ultimately, you want to be leaner, you do not really care about the number on a scale. The doctor in the above scenario is a bit hyperfocused on BMI. Metrics, however, are supposed to measure progress. In this case, we are concerned about health and longevity. You want more muscle but you also want to be leaner. Abandoning strength training, reducing calories, and adding cardio is likely not going to produce the body you envision. It is certainly not going to help produce a muscular body. Lift Your Way to a Leaner You: Cardio for Cardiovascular Health Conditioning or "cardio" is not really the best way to help increase the calories out part of the calorie equation. A better method would be to increase your daily low-level activity, such as increasing your steps. Regardless, conditioning is really about improving your performance for certain tasks and improving cardiovascular health. Lift your way to a leaner you. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Niki on Instagram <a href="https://www.instag
Tue, November 19, 2024
Buy Back Your Time with a Professional Coach
Buy back your time with a professional coach. Coaching yourself means less progress in the gym and more time learning to become a coach. Buy Back Your Time: Grocery Delivery Example You probably need to value your time more. Too often, people avoid certain purchases because they deem them as too expensive. Sometimes this is true, but often buying back your time - a non-renewable resource - is the best thing you can do. Grocery delivery for most people is a no-brainer. You spend little money to avoid the headaches and time needed to go to the grocery store. Mowing services for grass are another great example. If you do not enjoy doing these tasks and need more time, pay money to someone who will do it for you to earn back your time. Buy Back Your Time: Home Gym Having a home gym is another great way to save time working out. In this case, you will probably also save money over a long-enough period of time. Don't wait for equipment, don't worry about the broccoli hair Zoomers, lift when you want at your house. Buy Back Your Time: Professional Coach This is really the benefit of hiring a professional coach. An expert takes something off your plate, allowing you to not worry about it. That expert will move you to more progress than you otherwise would have gotten. Additionally, you do not have to learn some level of the expertise. Any time you decide to "do it yourself," you are taking on the burden of learning a certain skill that someone else is an expert or professional at. Sometimes, the task is quick, so it's fine. You should consider buying back your time, however, by hiring a professional online coach. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram <a href="https://barbell-logic.com/podcast/" targe
Tue, November 12, 2024
Overcoming Pain & Setbacks
Pain and setbacks can derail progress. Overcoming pain and setbacks requires addressing your why and acknowledging how you feel when you perform healthy habits. Overcoming Pain and Setbacks: Oh Snap! A client finds himself making progress in all areas of fitness, at the lightest bodyweight in years and working toward specific barbell numbers. He has a week of stressful work, where sleep was out-of-whack, he sat more than normal, and his schedule was off. He returns to the gym and during his warm ups feels a tweak and hears a pop. Training has to change now. Right before he crested the mountain top, he was cutoff at the knees. Suddenly, he found himself letting nutrition, alcohol, and sleep slip too. After all, why was he training now that the clear goals were unachievable? Overcoming Pain and Setbacks: What is Your Why!? This client's why had really become the weight on the bar. It is easy to get emotionally tied to seeing the numbers go up. The numbers cannot (and will not) always go up. It is critical to touch on your deeper whys for training. Even if you signed up for coaching or began training with specific numbers in mind - even if you are an elite lifter chasing numbers - you certainly actually have a deeper reason than seeing a larger amount of iron go up. Overcoming Pain and Setbacks: What Feels Good!? Remembering how you feel when things are going well matters. Yes, the numbers were going up. That was fun. Did you feel good when you were eating healthy, drinking less, and ensuring you got sufficient high-quality sleep? How did it feel to check off your nutrition, fitness, and health tasks every day? When considering how you feel and how you felt, think about over a long period of time. Yes, staying up late with alcohol and processed food feels good in the moment. How do you feel that next morning? How does it feel to check your bodyweight on the scale? What do things look like after a couple weeks of these behaviors? Overcoming Pain and Setbacks: Think of February & March! Think about the future. You may think about running this process through your head - what will things look like if the sloppiness continues for weeks and months? You might also think about a specific time or place in your future. How do you feel in February after months of excess calories? How do you feel in March (or insert your time here) at that beach vacation? What feelings arise when someone who has not seen you in awhile sees you and you've gained weight? Overcoming Pain and Setbacks: Love the Process Loving the results without loving the process will cause problems. Enjoy exposing yourself to discomfort through training. Maybe the weight on the bar is not challenging, but you get to feel a pump. Maybe you don't get a pump, but you have to complete high-repetition exercises you hate - this is voluntary hardship too! Overcoming pain and setbacks is ch
Tue, November 05, 2024
Mastering Fitness Habits: Tips for Lasting Results
Mastering fitness habits is the key to crushing your goals and gaining lasting results to boost your health and quality of life. Mastering Fitness Habits: Actions You Do No Matter What Habits are things you do without making new decisions. For Andrew, his four healthy habits are walking, food choices, sleep, and training. He can go on auto-pilot in these areas, which automatically bring him toward his health and fitness goals. Niki's dog died recently. No one would have blamed her for not training. For Niki, however, it was not only important to maintain the habit but it actually provided an emotional outlet, where she could get out of the house and get out of her mind and do something healthy for herself. Mastering Fitness Habits: Applied Principles Not Rigid Rules This does not mean black-and-white rigid programs. It does not mean if you do not do your 3x5 low bar squats, 3x5 bench press, and 1x5 deadlift with at least 5 minutes of rest you are not doing the program and have failed and are a bad person. Rather, you incorporate walking regularly as part of your day. Most of the time that means at least 10,000 steps for Andrew, but sometimes that is unrealistic. On vacation, for example, he continues to train, but workouts will tend to be shorter with less volume and less weight. Sleep may become a lower priority on vacations, but it is not completely ignored and certain actions that help Andrew sleep better will be maintained. Mastering Fitness Habits: Find Freedom Habits do not restrict freedom they create it. Do you feel free when you cannot say no to the office donuts or that second or third drink or have to go through the drive through on your way home from work? Is this freedom? No, freedom is not choice. Freedom is the ability to do what you want, in line with your values. If you want to be healthier and more capable, and be able to do more, you have to regularly train, sleep, and eat well. Mastering fitness habits is not complicated, but it's not easy. Learn some tips to crush your health and fitness goals. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts <a href="https://www.instagram.com/niki.in.the.gym
Tue, October 29, 2024
Why You Should Walk More
Learn why you should walk more, how it improves your health, mindfulness, and quality of life. Don't eschew this pedestrian but effective fitness tool. Physical Fitness Benefits of Walking More A good reason why you should walk more is because it provides many health & fitness benefits. Andrew mentions a study that shows that the benefits of walking 10,000 steps a day equates to, essentially, a "change in effective years" of 8 years. To simplify, it equates to making you 8 years younger than you otherwise would be. Now, it is easy to draw too much from studies, but what is clear is that walking was correlated with positive health outcomes. Walking is accessible to almost all people, usually exposes you to the sun and gets you out from behind screens, and gives you time to think about things. Mental Health Benefits of Walking More Another reason why you should walk more is the benefits to your mental health. Walking gets you away from screens and your everyday problems. Creating this time and space to do something else let's you think or do other important activities such as think, talk, or listen to a podcast or audiobook. Walking is a great activity to do with deep work. You can decide to take a break from the urgent and focus on the important, while doing something physical. Why you should walk more!? Because it's all-around good for you. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast
Tue, October 22, 2024
3 Peaks Challenge for Charity - Beast Over Burden
Learn about how Jack Armstrong, BLOC client, completed the Three Peaks Challenge for charity. You can donate to the cause here: https://www.justgiving.com/page/daniel-surphlis-1718352507474 Three Peaks Challenge for Charity Jack Armstrong, BLOC client, competed the Three Peaks Challenge. The challenge involves climbing the 3 highest peaks in Scotland, England, and Wales, along with driving to the peaks, within 24 hours. Jack's training had to change, with much higher volume at low intensity and ensuring that his back (which can act up with heavy deadlifts and squats) was healthy. He also hiked regularly. The event itself was one long, hard day, and the team only failed to complete the challenge under time because they got stuck in traffic (but they ascended and descended the hills under their planned time). Despite the rain, wind, cold, hail, and physical pain, this - being stuck in traffic - was the most painful moment of the day. If you want to help donate to the hospital where Margot, who has cancer, is being treated, you can give here: https://www.justgiving.com/page/daniel-surphlis-1718352507474 PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Fri, October 18, 2024
Announcing the Build Your Business Podcast
Subscribe to the Build Your Business podcast hosted by Matt & Chris Reynolds, who help you overcome the fears, unknowns, and challenges of business ownership. Learn more about Ryan Matt Reynolds . Learn more about Chris Reynolds , CEO & Founder of Surton . Subscribe to the Build Your Business Podcast If you have a skill or passion you're good at, you may have been told, or you may have considered, turning it into a business. Many coaches began as fitness enthusiasts who wanted to help others get stronger and healthier. That's great. If you sell you services, however, you are a business owner. If you are a business owner, you have to work as the owner, manager, and technician in the business. The technician is the role you're probably thinking about. You're the coach, power washer, baker, etc. You have to run and oversee the business. This is the management and ownership. Many businesses fail because they fail to do this. Don't be saddled with the anxiety that comes from being a new business owner. Learn advice from Matt & Chris, who have nearly 40 years of business ownership between them. Subscribe to the Build Your Business podcast at turnkey.coach/build
Tue, October 15, 2024
Returning to the Gym After a Long Break - Beast Over Burden
Struggling to get back into the gym after a long break? Learn how to overcome mental and physical challenges and restart your fitness journey with our beginner's guide. Returning to the Gym After a Long Break: Shift Your Mental Mindset You went on a vacation, got sick, had a baby, were injured, or had your gym closed down. How do you get back to working out regularly? Niki and Andrew first, of course, recommend that you probably want to avoid this situation if you can. Even if it's just some light bodyweight exercises, this is significantly better than no exercise. The hardest aspect of this is in your head. Once you take a break longer than about 3-5 days, you will find a significant decrease in performance. Because of this, you will have to deal address your expectations for what your body can do based on its past performance versus its current performance. Focus on the habit of training and identify yourself as a lifter - you are someone who strength trains. Lastly, remember that you are moving toward your goal, but that it will likely take longer than you would like (but in the grand scheme of things it will not take that long). Returning to the Gym After a Long Break: Soreness & Other Physical Challenges As you have to adjust your mindset, you also need to adjust the weight and volume. Begin with lower volume and lower weight. It is much better to err on the side of too light than too heavy. It will help you ease back into the program, build confidence, and enjoy the quick gains from the lower weight as opposed to quickly missing reps because you tried to begin as close to your limit as possible. Expect that your second workout or second day at the gym will be harder than the first. Especially with the squat, you will experience soreness. Remember that movement will help with soreness. Enjoy the shock to your system. Beginning your strength training routine after a break should not be scary. Take it easy, adjust your mindset, and get back in the gym! Share your experience with returning to the gym after a long break. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts <a href="https://www.instagram.com/reynoldsstrong/" target= "_blank" rel="noop
Tue, October 08, 2024
Should I Lift If I'm Tired? - Beast Over Burden
Should I lift if I'm tired? It depends, on your tendencies, goals, experience, normal state, and more. We help you answer for yourself if you should lift today. Should I Train if I'm Tired? Experience & Tendencies You're going to feel tired sometimes. What do you do if you feel tired? Should you train? It depends. Niki recently felt tired and ended up taking a nap instead of training. She has learned, over years and decades of training, that this occurs regularly, she knows she will train the next day. Niki loves training and knows she will train the next day. You may begin to find similar patterns. Remember, though, most people seek to avoid training, so know your tendencies. Andrew shares a different experience, where for a long period of time he was sleep-deprived and always tired. He has had to learn, over time, that he would feel better after training, but he also had to reduce the expectations. If he never trained when he was tired, he would never exercise. Expecting the weight to go up every workout, however, is creates a loop of disappointment, guilt, and can lead to missed training. Should I Train if I'm Tired? Take Ownership of Your Training Regardless of your decision, you have to own your decision and your training. If you skip today, own it, know why you did it, and do not let it break your training habit. If you train, own that as well. Expecting PRs or the prescribed weight and volume may be counterproductive. Rather, aim to maintain the habit. This is about behaviors and patterns that contribute to your quality of life and long-term goals. This is not about hacks, short cuts, or other snake oil. You have to put in the work over the long haul. Should I train if I am tired? Find out! PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show <
Tue, October 01, 2024
How to Get Your Back Back - Beast Over Burden
Learn how to get your back back after a chronic injury. It takes patience, focus on recovery, and a focus on what is truly important. How to Get Your Back Back: What Is Your Goal? You have to remember what your goal is. What matters most to you? Niki had an emotional attachment, built over years with baked-in assumptions she had to reevaluate, about the need for the weight on the bar to go up on a few lifts in a limited rep range. She had to ditch this as the metric that mattered. What she REALLY wanted was to build muscle mass, enjoy the gym, and limit or eliminate pain. Dreading the gym and waking up in pain every morning was not working. Do you HAVE to deadlift to build muscle mass? No you do not. We love the deadlift, but if the deadlift is causing you to hate your workouts and be in pain all the time, then it is not moving you closer to your goals and you should ditch the deadlift. Niki also decided to stop BJJ. While she enjoyed it, she was underrecovered and it was not bringing her closer to her most important goals. How to Get Your Back Back: Patience Instead of lifting heavy, Niki had to reduce stress and prioritize recovery. This first looked like lighter bodyweight and light implement movements. Then it moved onto machines. For Niki, the jump to machines was huge, because she was able to train hard without making her back worse. Ironically, the crooked path toward her goal has brought her closer to PRs than the path of beating her head (or maybe her back) against the wall of pain, frustration, and trying to do the program. She had to train curious and see if the exercise hurt, be ready to modify the weight or range of motion. She had to emotionally detach from weight on the bar. She had to rather focus on other things - did she wake up in pain. Did her back hurt during the workout? Waking up without pain was a win aligned with her goals that was worth celebrating. Learn how to get your back back. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram <a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank"
Tue, September 24, 2024
Prioritizing Your Health - Beast Over Burden
Prioritizing your health helps boost all other priorities in your life. Respect yourself and your boundaries and learn how to prioritize your health, no matter what. How to Prioritize Your Health: Set & Protect Boundaries Do not allow work travel or other obligations cause you to abandon your priorities. If you lose your health your work and those other responsibilities will suffer. Prioritizing your health means understanding this is important to you and putting time and effort into it, even when time and effort is severely limited. When you fail to prioritize your health, not only does your work suffer, but you will likely feel growing resentment, as you have failed to defend your goals and have your actions reflect your core values. Prioritizing Your Health During Travel & Difficult Times For Andrew and Niki, investing in health during travel looks like consistently getting to the gym, maintaining a habit of walking, and picking better food choices. This does not mean two hour workouts or the same diet one might eat during a strenuous cut. It means, however, ensuring you maintaining the habit of exercise and working toward your goals. It means attempting to get 10,000 steps. It means looking for healthier food options, prioritizing protein and fiber insofar as you can. You cannot completely let your guard down. You cannot relax your standards with reckless abandon. This is not how you accomplish your goals long-term. This is especially important and true if you travel regularly. Prioritizing your health means respecting yourself, your goals, and your boundaries. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Ins
Tue, September 17, 2024
Powerlifting Meet: Performance Under Pressure - Beast Over Burden
A powerlifting meet gives lifters and coaches an opportunity for performance under pressure. Learn the whys, hows, and whats of powerlifting meets. Learn about this and the exciting new International Barbell Federation (IBF) . Powerlifting Meets for Everyday Lifters You don't have to be a 700 lb deadlifter to benefit from a strengthlifting meet. People of all ages and backgrounds have found the purpose-organizing power of signing up for and preparing for a meet. Putting the meet on the calendar gives a time and place where you need to perform. It helps you organize your training, eating, even vacations and such around this. Sometimes, this is not appropriate. You might not want to schedule this when life is throwing you severe involuntary hardship. Still, novices and experienced lifters, young and elderly, the painfully average or elite can benefit from adding this to their training. As a coach, the best way to get better at helping lifters at meets is to have your lifters go through meets. Second best way is going through a meet yourself. Powerlifting Meet: The Power of the Platform Beyond the training-organizing function, the environment of a meet - especially an in-person meet - is powerful. People regularly experience PRs as they get cheered on. On the other hand, the unique elements of a meet can throw people curve balls. You have judges and an open platform (as opposed to staring at a wall). You have less control over when you lift and have weird equipment and clothing. Judges may give you commands. You have to handle emotions. With all this, it is certainly an experience worth having under your belt as a lifter and coach. Try a powerlifting meet or strengthlifting meet, so you can perform under pressure. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram <a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel
Tue, September 10, 2024
Barbell Competition: Benefits & Tips - Beast Over Burden
Why participate in barbell competition, and if you decide to compete how do you approach it. Learn about this and the exciting new International Barbell Federation (IBF) . Barbell Competition Benefits Andrew interviews Jordan Stanton , owner of Next Level Barbell and the Strength Union , both in or around Portland, OR, as well as former owner of the United States Strengthlifting Federation (USSF). As a gym owner, in-person coach, online coach, lifting federation owner, and competitive lifter, he has experienced barbell competition in all its aspects. Why compete? Competition focuses lifters' training, organizing it around a purpose connected to time. It also provides some motivation, not only mentally because the meet is on the calendar, but also to train hard and take recovery seriously. Consider participating in an online or in-person meet, regardless of your training level. Barbell Competition Tips & General Approach Generally, you want to taper before a meet and practice heavy singles. You definitely need to be familiar with the rules of the meet. Having a coach can really help here. For many, though, the most important thing is not stressing about the meet or how you do but simply experiencing the meet. Lift heavy as people cheer you on. See how all the different rules and aspects of a meet change your lifting and your training leading up to your programming. Barbell Competition Online The USSF went online during Covid. Now, the USSF has been reflagged and is the International Barbell Federation (IBF) . If you're seeing this before or in October 2024, sign up for the online meet from October 9-20, 2024. You can do a powerlifting version (squat, bench press, deadlift) or strengthlifting version (squat, overhead press, deadlift). Make sure you read the rules and ensure you execute accordingly the day you lift. An online meet is a great lower stress way to compete in your normal environment, not having to take a day out to go somewhere and spend most of the day competing. Consider participating in barbell competition as part of your overall training approach, even if just one time. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: <a href= "https://store.barbell-logic.com/ma
Tue, September 03, 2024
Unshakeable Confidence - Beast Over Burden
When you know you have a good product, service, or solution, you have unshakeable confidence. How do you develop this? Learn what this is and how you develop it! Unshakeable Confidence: Is It Possible & What Is It? Andrew saw a video of someone handing out bags of money and reacting to people accepting or not accepting it. Seems pretty crazy, to turn a bag of money, right!? Now, in a big city, we can acknowledge that people might not fully understand what is going on, might be skeptical, and other reasons may exist. But in a situation this obvious - do you want free money? - the person handing it out is not insulted if you turn it down. Why? Well, because this person is delivering such obvious value. Andrew realized that when you know you have a good product, good service, good solution, this is how you react to rejection. You don't get incredibly defensive or emotional. You might take it as a learning opportunity. While you want to spread the word about the good thing you have, your emotions are not so wrapped up in defending the value because you know, deep down, this thing has value. Unshakeable Confidence: How to Develop It Be honest with yourself and invest in ability, integrity, and benevolence. If the product needs work, be honest with yourself. That might be part of your pitch and you should charge accordingly. For example, if you are trying to become a coach, you might initially charge nothing or very little and pitch it as something that will likely provide them value while allowing you to improve your coaching. If they receive value, request a testimonial. Pick something that keeps you curious, and grow and expand your limits within that thing. Improve your craft. Improvement requires honesty, because you have to acknowledge your deficiencies and work to improve those areas. When it comes to sales, this will look like not being obsessed with closing the sale, but rather offering a service where you help the other make a decision. Occasionally, it will not be a good fit. That's okay. Do not force something bad when it does not make sense. Develop unshakeable confidence and then deliver. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts</div
Tue, August 27, 2024
Stronger Means Harder to Kill - Beast Over Burden
Stronger means harder to kill, more able to fulfill your work and domestic obligations, and more useful overall. Listen to Matt's talk to the Tactical Response alumni. This group of people cares about being prepared, protecting themselves and their loved ones, and more capable overall. If they are weak, however, they have a gap, and they need to be stronger. This applies to you too. Stronger Means Harder to Kill Would you like to be harder to kill, more resilient, healthier, and more useful overall or softer, easier to kill, more susceptible to death and sickness, and a burden on others? If you're weak, you have a gap that needs to be addressed. You need to get stronger. Getting stronger is brutally simple. Eschew complication, follow the simple, hard, effective way. Receive the greatest return investment for your time and effort by following basic barbell movements such as the squat, bench press, deadlift, and press. Strength is about overcoming cancer, staying out of a nursing home, becoming a better father or mother. It is about building the confidence to regularly do hard things, and to be more prepared when involuntary hardship comes. Act now! Exercise today and work toward training to get stronger and harder to kill. PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com <
Tue, August 20, 2024
2024 Olympics Wrap-Up - Beast Over Burden
We cover the good, the bad, and the ugly in the recent games in this 2024 Olympics Wrap-Up. 2024 Olympics Wrap-Up: the Impressive & the Controversial You have to admit it, Olympians' performances are impressive. The amount of work over years and decades is immense. Genetic gifts abound, but so do mindset and work ethic abilities. Olympians' RPE 10 is not the same as our RPE 10. We value voluntary hardship and appreciate what the human body can do. We stand in awe of the excellence on display in the Olympics, but rather than demotivate us it inspires us. In some small way, we get to participate in the same pursuit to not accept mediocrity and burdening others, but improving ourselves. Enjoy this 2024 Olympics Wrap-Up! PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, August 13, 2024
Lifting With Backpain - Beast Over Burden
Back pain for lifters can be scary & frustrating & varies in severity. Learn the causes, treatments, approaches, & red flags as a lifter and coach. Rebekah Krieg, Exclusive Coach & former long-time physical therapist, discusses back pain, how to approach it as a lifter and coach, and red flags contraindicate training. Back Pain for Lifters: Part of the Human Experience Back pain happens. Whether an MRI of your back would look "normal" or "bad," back pain seems to be part of the human experience for those who exercise and train and those who do not. It is better, all things being equal, to train and strengthen your low back. A strong back is a resilient low back. Back pain comes in many intensities and durations, from the short-term tweaks, to the multi-month or year variety, to chronic back pain. As lifters and coaches, we have to approach back pain with some flexibility but basic principles, an openness to refer out, active listening to our clients. Back Pain for Lifters: Treatments & Approaches The general approach is to focus on what you can do. If a lifter experiences a tweak during the workout, a general approach is to do the following: reduce load first next, reduce range of motion next, vary the exercise selection be prepared to end the workout As a coach, do not encourage or support client catastrophizing. Training curious, see what works. Even if the workout has to be ended, most likely the client will feel better after a day or two and with something easy movements like bending over at the waist to get blood flowing into the back. Motion is lotion. For someone with new back that comes in, encourage them to see how the back feels after a warm up (and likely a slower, longer warm up). If they are still not feeling good, than follow the steps above. Often times, though, they will feel better after a warm up. If someone comes in with chronic back pain, they are used to back pain. Focus on excellent technique and be more conservative with them. Ensure that the back pain does not get worse, and see if it gets better. Communication will be critical, and you may include a back pain metric that helps you and the client ensure pain monitoring is a regular part of the coaching process. If the back pain is bad and normal enough, they might never do the conventional deadlift. Focus on what they can do. If the conventional deadlift or low bar squat causes significant pain or things to get worse, it does not make sense to force them into these movement patterns. Back Pain for Lifters: Red Flags that Contraindicate Training Sometimes, clients should not even warm up. If the client reports any sudden loss of function since the back pain, this contraindicates training. Below is a longer list: lack of bowel control sexual dysfunction bilateral pain loss of motor func
Tue, August 06, 2024
Take Action and Train: Time & Strength Wait for No One - Beast Over Burden
Take action and train because time & strength wait for no one. Get the most out of your training, & don't spend any more time without barbell training. Take Action and Train: Time & Strength Waits for No One Time is our most valuable asset because we can never earn more of it. We can make changes to make more money. We cannot make changes to earn more time (though we can make changes to spend our time in more valuable ways). You do not want to spend another year, month, week, or even day without moving toward your health and fitness goals. You do not want to be ten years older having not trained. Not only will you be no closer to your goals, you may be further away. Furthermore, you will have lost ten years' time to train and reap those benefits. But there is no better time to begin training than now. Make the change now. If you're short on time, that is no problem: spend time with simple, hard, effective training that delivers the minimum effective dose for maximum return on investment. Take Action and Train: MED Strength Training for Maximum Value You get no better return on your investment of time and effort than using compound barbell movements, such as the squat, press, deadlift, and bench press. Too many people - especially template peddlers - know because all they are selling is a program, they need to show off by including complexity and many exercise. Because of this, these programs often take 2-3 hours and have needless complexity, as it looks like you received more value with the longer, more complex workouts. Simple, hard, effective is the way. If you're extremely limited on time, you may even simply perform one exercise a day. You don't know how much benefit you can get from how little time. It is not easy, but it is simple. It is brutally simple and brutally effective. Take action and train today. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagr
Tue, July 30, 2024
Tackling Tweaks - Beast Over Burden
Tackling tweaks can be terrifying. You're lifting and suddenly - OUCH - pain. We discuss how to handle these tweaks. Tackling Tweaks: Don't Catastrophize You're lifting, all is going well, then suddenly you feel pain. What do you do? How do you handle this? Why me, why now!? It can be easy to catastrophize, to immediately assume the worst. The reality is, your workout may be over, it may not be, you may be able to do something. You want to do what you can do, and most tweaks may affect one or two workouts but will have a quick return to normal. Tackling Tweaks: Step-by-Step Andrew & Niki break down how Niki dealt with a recent adductor tweak and how this can apply to similar situations for you. Evaluate for red flags Calm down Check for range of motion Incrementally start loading it The first two steps may be interchangeable, but first check in with your body. Do you feel tingling? Is there bruising or swelling? Is it unilateral or bilateral? If you feel tingling or see bruising or swelling, it is more than a tweak. Depending on how you are feeling, you may need to calm down. This may involve sitting or walking around. Check for range of motion. Move into a position of discomfort and see if it gets better or worse. Stop if it gets worse. Then, assuming you encounter no red flags, begin to load incrementally. It is probably a good idea to do the movement slow and controlled - maybe a tempo variation with a pause. You may adjust the movement to limit the involvement of the muscle that hurts. Winning may look like getting some movement done - it will likely not look like getting the programmed workout done. Tackling tweaks does not have to be terrifying. Learn how. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram <a href="https://barbell-logic.com/podc
Tue, July 23, 2024
Consistency: Compliance & Technique - Beast Over Burden
How does consistency help us reach our goals? We explore the fundamental but undervalued lynchpin to success that is consistency. Consistency: Lynchpin for Success Repeated action brings you toward your goal. Obviously, if you want to learn Latin, you need to study Latin regularly - studying Mandarin Chinese will not help. That being said, a mediocre plan that you consistently follow is better than the "perfect" plan followed sporadically. Fitness influencers like to argue about the perfect program, the best exercises, the proper technique, and many other things. None of these things matter if you do not train regularly. The difficult part of this is that you have to put in the effort for a long time before seeing the results you want. Consistency: Compliance & Technique This is about actions, not outcome, though the actions bring you to your desired outcome. Compliance - following the actions that bring you toward your goal - does not mean following a rigid plan perfectly without any possibility or flexibility for deviation. Rather, it means regularly performing actions that bring you toward your goal no matter what. You train whether you are motivated or not. That may mean bodyweight exercises, shorter workouts, fewer workouts, but it means you do not "go dark" for periods of time. Consistency of technique, as it relates to strength pursuits, is also undervalued. Having a repeatable way to perform an exercise helps provide a clear measuring stick, let's you know if you completed a repetition or not, helps prevent injury, and targets the muscle groups as desired. Pursue consistency, because nothing matters as much as this. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage <a href="https://www.fa
Tue, July 16, 2024
Minimum Effective Action - Beast Over Burden
Learn how to get beyond the sticking points, where failure and quitting too often arise but opportunity and long-term success await those who intelligently persevere. Minimum Effective Action: Where is the Progress? PRs have stopped, you're not feeling as good as you had been, you'll not looking forward to your time in the gym like you had been. Sometimes it takes longer to realize than you would think, but suddenly you realize things are not going as you would like them to go (and as they had been before). What do you do? Because recovery is the limiting factor, it is helpful to think through different areas of your life that contribute to recovery and where you might be falling short or missing the mark: sleep (quality & quantity) eating (quality, quantity, consistency) alcohol protein routine (do you have one right now?) stress You will likely identify an area or multiple where you are not doing as well as you can. For example, maybe you've fallen out of your normal routine during the summer, partly by drinking more. The drinking has reduced your sleep quality and quantity and also your protein and fiber. Tightening things up, reducing alcohol, and reestablishing your routine can help. Minimum Effective Action: Consistency & Path of Least Resistance Identifying the path forward when you want to make changes can be hard. Really, the simple, hard, effective way is the way forward. Focus on one or two things, and do them consistently. The change needs to be something you can see yourself doing indefinitely. IT needs to become a habit, so that when you do not have discipline OR motivation, it is the easy thing to do. For example, for Andrew and Niki they feel bad when they do not work or they eat bad food. It has become easy for them to eat healthier and train because otherwise they very quickly identify they feel bad and see the negative consequences. Take the minimum effective action to reach your goals. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram <a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer
Tue, July 09, 2024
Get Beyond the Sticking Points - Beast Over Burden
Learn how to get beyond the sticking points, where failure and quitting too often arise but opportunity and long-term success await those who intelligently persevere. Get Beyond the Sticking Points: Frustration, Failure, & Quitting There is a time around 6 weeks into an attempted habit implementation, new diet, or workout routine, where people tend to quit. The early, easy gains end; the long-term changes the person wants have not really been seen; and the path forward remains unclear. This is when most people quit. They build a habit of quitting, not knowing how to get beyond this common sticking points. If approached with wisdom and perseverance, these times are actually doors to long-term success. Get Beyond the Sticking Points: Perseverance & Long-Term Success These times are great times to ask for help or dig deeper. For lifting, signing up for online coaching can be great (real online coaching where you get technique feedback and personalized programming) or go in for an in-person technique check up with a professional coach. If you cannot afford this or, for some reason, do not want to seek a coach, you have to educate yourself and become a coach. Piling more stress on in and of itself typically does not work. Pulling the stress back often does not work. The stress-recovery-adaptation period must be elongated, no longer one stress event with time afterword, but rather a period of time where you stress yourself, build up fatigue where fitness decreases, and then allow for recovery to allow fatigue to go down, fitness to come up, and ultimately cause more performance (hopefully a PR). Getting through these sticking points, however, is really the key to long-term success. You have to be able to handle unexpected bad times, keep going, but keep going intelligently so you do not burn out. Get beyond the sticking points. Learn how to build life-long health and fitness habits. Strength is for everyone. Strength is for life. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Conn
Tue, July 02, 2024
Uncomfortable Truths - Beast Over Burden
How do we confront uncomfortable truths about ourselves, not get bogged down in negativity, and move toward our goals. Uncomfortable Truths: Coming to Terms with Your Shortcomings You set a goal. Inherent is this is that you do not like what you are doing now. Something must change. You have probably intertwined your identity with the actions that you need to change. The potential pitfall is wallowing in negativity and neuroticism. You may adopt a victim mentality. Clear this hurdle. Uncomfortable Truths: Move Toward Your Goals Niki and Andrew share common and personal examples. One that happens that is less obvious is coming to terms with the slowing improvement toward the end of LP or early intermediate training. You may have not reached the goals you expected or desired. You may have wrapped up your identity in the daily and weekly PRs, and now are trying to accept you have to do more work to get fewer PRs in less time. Niki struggled with the process of gaining weight. She found having structure and guidelines around the process and metrics helped her have confidence in the process and her coach. Andrew has confronted that he has accomplished much reacting to his emotions. Now, to reach further levels of professional development, he has to overcome this inclination. Learn how to confront uncomfortable truths. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, June 25, 2024
Accessory Lifts: What's the Point? - Beast Over Burden
We investigate accessory lifts: what's the point? Why do auxiliary lifts and how should you think about incorporating them into your training? Accessory Lifts: What's the Point? It's that time of year, where people begin to go on vacation and either take breaks from lifting or ask to do hotel workouts (which they often do not do). What may cause, in part, the low compliance with hotel training is not understanding the point of the accessory lifts that, because of the limited equipment and weight, have to be used for these workouts. So, what purpose do these lifts serve? The provide additional volume for muscle groups that cannot be adequately stressed by solely using the main lifts. We love the main lifts, they are fantastic tools and over time they should go up. As you advance, though, you will almost certainly need to incorporate more of these auxiliary lifts that train muscle groups like the deltoids, triceps, biceps, hamstrings, calves, and more. Adding Accessory Lifts to Your Training As always, you first need to know the why? We explained the general why, but the personal why - why do you as a lifter need them now? You have to consider your time, equipment, preference, goals, and desired muscle groups to target. The benefits of home gyms are huge, but this is one area where home gyms tend to be more limited. You may have to get creative or invest in things such as adjustable dumbbells or pulley attachments. These need to be performed strictly and for difficult sets. In fact, these can be more productively trained at higher RPEs than deadlifts and squats because they provide less systemic fatigue to the body. You want to bar speed to slow down for the last rep or two and for them to be challenging. Program them for reps below 20, typically, because you do not want to stop because "you're tired." Consider adding accessory lifts to your program if you want more training stress and hypertrophy. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect wit
Tue, June 18, 2024
Questions for Niki - Beast Over Burden
We have questions for Niki Sims (and she has answers)! Learn more about Niki, her thoughts on training and life, and her goals. Questions for Niki Sims: Training, Success, & Motivation Andrew asks Niki an assortment of questions. What is a particularly memorable success story from one of your clients? A story that stands out (and there are more, but this one jump into her head) is a daughter of a client who started to lift. Her family lifts, and so she started to lift. Niki could tell something was off, but her client was not talkative. Finally, the client told Niki her back was hurting. Niki change the training and let her know training should not hurt or be something you don't look forward to. Now, she loves training, she is into it, and you can see the different in her videos. How do you stay motivated to train consistently and what advice do you give to those struggling with motivation to train? For Niki, this has become the favorite part of her day. She has tailored the time and space to what she wants. She has removed things she does not want. If a lift is painful, she takes it out. She has her own home gym she loves. This time is a time without work (except work against gravity). You should make this as fun and enjoyable and comfortable as you can - this includes the exercises you are doing but also the space, music, and more. Questions for Niki Sims: Goals, Mentors, & the Future Niki and Andrew continue. What are your personal fitness goals and how are you working toward them? Niki is working on her chin-ups, both 1RM and AMRAP. Besides this, she wants to consistently train four days a week with fun training sessions to get more meat on her body. Additionally, she learning how to eat to support this. Who are some of your mentors in the fitness industry? Matt Reynolds has helped, but especially when it comes to learning about the business side of the industry. Niki las learned much from Andrew Jackson on how to organize work to be more effective and efficient. Gillian Ward, Niki's coach, has been a huge mentor, from whom Niki has learned a ton. Lastly, Niki loved to see how Dan Campbell of the Detroit Lions infused passion into the everyday work of the team. Where do you see the industry heading in the next 5-10 years? Gyms will get better and better, especially in terms of equipment. AI programming will mean less manual input but more data. You will be able to go into a gym with your program and not have to enter anything manually. You will know exactly what is available in the gym in your App. These are questions for Niki Sims. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yo
Tue, June 11, 2024
Gauging Nutrition Progress - Beast Over Burden
Gauging nutrition progress can be hard, as weight & waist may fluctuate or not change quickly (or as quickly as we'd like). Learn how to better gauge progress on nutrition. Niki and Andrew discuss how you can better gauge nutrition progress and advance in the realm of nutrition. Gauging Nutrition Progress: Subjective Feelings Tracking nutrition progress can be frustrating. The amount of work that goes into changing behaviors, even in a relatively short few day period, with no or little measurable change to metrics such as weight or waist, can cause people to quit. What can become important, not just in these first few days but in general to become someone who builds some mastery in the realm of self-control and nutrition, is observing the feelings associated with feeling bad and feeling good. How do you feel during training? Do you feel depleted, bloated, or energetic? Are you full, satisfied, or hungry? What do these actually feel like (e.g. how do you feel after eating an appropriately portioned healthy meal versus overeating versus undereating). Observing these sensations and associating them with behaviors that connect to certain outcomes can help you see that you are on the right track or need to make adjustments. Some of these feelings are longer-term feelings (e.g. tight pants, the seat belt test) others you can experience soon after a meal or after a day or a couple days of behavior changes. Really, what you are learning to do is trust in the process by knowing the sensations that come from behaviors that will lead you toward your goals. Gauging Nutrition Progress: Objective, Quantifiable Behaviors Beyond this growing self-awareness, tracking behaviors that will lead you to your goals can be helpful. For example, tracking glasses of water, servings or grams of protein, servings or grams of fiber can help you track habits that will lead you toward your goal and, importantly, that you can control. This helps provide a quantifiable metric that comes before the weight, waist, and appearance progress and is much easier to observe than the subjective feelings. Gauging nutrition progress can be hard. Learn how to observe your subjective feelings associated with moving toward or away from your goals and create quantifiable metrics with healthy behaviors so you can better track your progress. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts <a href="https://www
Tue, June 04, 2024
Conquer Your Limiting Beliefs - Beast Over Burden
It's time to conquer your limiting beliefs to finally achieve that goal you've had for years or decades. Conquer Your Limiting Beliefs: What is Possible One of the biggest limiting beliefs is failing to understand what is possible, especially over a longer period of time. People tend to overestimate how much change they can make in a short period of time but underestimate how much they can change over months and years. The short change bias is why so many diets fail and why many media outlets develop the "8 weeks to abs" and similar things. Seeing "normal" people perform things you think is impossible, though, is powerful. Watching people who don't look like Ronnie Coleman or Ed Coan deadlift 500 or bench press 315 makes a big impact. How did they achieve these goals? Through consistent training over years. Conquer Your Limiting Beliefs: Feeling Stuck We love what Barbell Logic offers because Barbell Logic coaches help clients get unstuck. Barbell Logic clients tend to fall into this general boat: ready to change, ready to work to change, ready to pay some money to change, but unsure of what to do. Getting unstuck is possible. Achieving a physique or strength level you thought impossible is likely possible. It won't happen in eight weeks. It might happen in eight years. See what happens with consistent training over months and years. Experience strength with Barbell Logic. Conquer your limiting beliefs and crush your goals. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email p
Tue, May 28, 2024
What Building Wealth and Muscle Have in Common - Beast Over Burden
Learn the similarities between building wealth and muscle and how we can learn principles from both to improve both. Similarities Between Building Wealth and Muscle Andrew and Niki have been reading The Psychology of Money , a book that, as its title suggests, delves into how we approach money based on the inner workings of our mind. They really realized, reading this book, how similar building muscle and building wealth are. So many principles of success (or paths to failure) overlap. Some of the ideas that overlap include: Less ego, more wealth Humility when things are going well; compassion when going poorly Importance of planning and knowing personal preferences Avoid the extremes Don't worry about "optimum" There is a lot more there, including maybe the obvious but important idea that there is no get rich or get jacked quick scheme. You have to build behaviors consistently over time to achieve strength or a muscular physique or wealth. Also, shout out to YNAB , which is a company we appreciate that can help you on your path to your financial goals. Look more into the similarities between building wealth and muscle. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, May 21, 2024
How Can You Invest in Peace of Mind? A Home Gym - Beast Over Burden
Invest in a home gym for peace of mind. Having training equipment available & close underpins training success, providing reliability, convenience, & peace of mind you can't have with a commercial gym. Home Gym for Peace of Mind - Reliability In 2020 we learned that access to gyms and restaurants (and toilet paper) was not guaranteed. For those who had home gyms, however, it may have been one of the best stretches of training they had ever had. Commercial gym goers, however, had to use what they had at home and try to buy equipment as prices and demand skyrocketed. Beyond those black swan events, gyms can close, hours can change, new clients can come take equipment we want to use during our normal training hour. With a home gym, your equipment is available for you when you want to use it. Home Gym for Peace of Mind - Convenience & Control The reliability that brings peace of mind may be the most important aspect of this, but beyond this, convenience and control matter. Listen to the music you want to listen to. Arrange and complete obnoxious circuits with multiple pieces of equipment. Do curls in the squat rack. No one cares. Lift at 2 o'clock in the morning or go lift during your work day in jeans. Wear what you want. Chalk your hands. Home Gym for Peace of Mind - Getting Started The bare minimum to start is a barbell and plates. We recommend an Olympic barbell with 2" sleeves and 2" plates. The one thing to not skimp on is the barbell, though you can get a quality barbell from Rogue that does not cost too much. Garage Gym Reviews has great reviews of equipment at different prices and a general guide on getting started on your home gym . Don't do the strength equivalent of buying a treadmill and not using it. Get what you know you will use and continue to get more as needed. Invest in a home gym for peace of mind, convenience, reliability, and control. Invest in a home gym for the gains so you can be a lifter for life. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Ins
Tue, May 14, 2024
How to Lift Forever - Beast Over Burden
We discuss how to lift forever. This is a mindset and approach to become and remain a lifelong lifter. How to Lift Forever: Why It Matters Lifting for quality of life is a habit that can last for years and decade. We hope you lift as long as you can. We've discussed the benefits of strength and voluntary hardship, and how accumulating hard sets and building muscle contributes to health and longevity. This is why it matters. You can't lift in your 20s and expect to benefit in your 50s and 60s. You need to build and maintain a habit that stays with you through your many phases of life, including the valleys. How to Lift Forever: Attributes Niki really see a tripartite time division with lifters who lift for the long haul and how they think about and approach the past, present, and future. Lifters who maintain the habit over years and decades plan ahead. They think about how they will train this week, month, year, and even five years. They invest time and money into their training. Looking whether there is a gym close by your travel location, for example, or incorporating hotel gym workouts or even bodyweight workouts helps maintain the habit. Looking at the past means being able to appreciate the past and be proud of the work and progress you've put in. The past, however, really becomes most important in terms of how it manifests and informs how you think about the present. You have to be okay with being where you are at. It doesn't mean you are happy with it or you don't have a goal to improve, but you do not beat yourself up. How to Lift Forever: A Mental Model Thinking about the past and the present may be the most critical element. You find yourself where you are. You have a goal for the future. You understand you have made past decisions that have brought you to your present situation. A question Niki asks is "What got me to this moment I'm not liking?" You may find you're okay with your decisions. For example, after a vacation, you might be a bit more bloated with clothes fitting more tightly. Did you enjoy the vacation? How important was the vacation? You might find you don't regret your decisions. If you do regret your decisions, think about how you can adjust travel arrangements in the future so history does not repeat itself. Don't beat yourself up or find yourself falling into dividing your expectations and reality. Then, visualize your future. Think about where you want to be at a certain point of time (e.g. at the end of the year). Decide what actions will move you to that point and then execute. Learn how to lift forever. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: <a href= "ht
Tue, May 07, 2024
Why & How Lifters Should Do Cardio - Beast Over Burden
We discuss why and how lifters should do cardio: what is most effective and why include it in your program at all? We answer these questions and more. Why and How Lifters Should Do Cardio: What is Cardio? Cardio is the term for those activities that raise your heart rate and stress your cardiovascular system. Another term - the term we prefer - is conditioning. Conditioning tends to come more with the idea of a purpose, like training versus exercise. Cardio is more something you should do to get out of breath and sweaty. There are three general reasons people do cardio. Weight loss: Cardio is not a great way to lose weight or get leaner. Rather, focus on nutrition, lift to create a signal for muscle growth, and generally be active. Performance: Conditioning helps you perform your sport or activity. For most clients, this means not feeling so out of breath when they play with their kids, go for a hike, or perform other physical activities then enjoy. Health: You may perform cardio to be generally more healthy, especially your cardiovascular system. Why and How Lifters Should Do Cardio: Energy Systems Cardio encompasses three energy systems. Aerobic: This is low-intensity, long duration. You are almost certainly primarily using your aerobic energy system now. This encompasses normal life along with low-intensity exercise, such as walking or an easy jog. You oxidize fat and carbohydrates. Glycolytic: Medium-intensity, medium duration (~10s - 2 minutes). You use this for things such as running intervals. You break down carbohydrates. Phosphagen: High-intensity, short duration (~10s or less time). You use this for short bursts, such as a 50m sprint, a jump, or a 1RM effort. This uses ATP readily available in your muscles. Conditioning for lifters will typically stress the aerobic and glycolytic energy systems, as lifting stresses the phosphagen system (and the glycolytic as well). Why and How Lifters Should Do Cardio: Conditioning for Strength Athletes Most lifters will want to incorporate some easy aerobic activity and then high-intensity interval training (HIIT). For the aerobic activity, things that simply get you active suffice. This can mean walks. If you enjoy other activities, such as swimming, running, or biking, by all means do those in Zone 2. To include intervals, you should perform low-impact, low-skill activities for relatively short durations repeatedly a few times a week. This can look like accessory circuits at the end of your workouts, hill sprints, prowler pushes, or some type of machine intervals (bike, rower, elliptical, etc.). Why and how lifters should do cardio depends, but there are some general principles and best practices that make sense for your performance and health. Check out the Barb
Tue, April 30, 2024
Recovery as the Limiting Factor - Beast Over Burden
We discuss recovery as the limiting factor. How addressing what you do outside the gym affects what you do in the gym and your movement toward your goals. Recovery as the Limiting Factor (Toward Adaptation / Your Goals) The stress-recovery-adaptation cycle underpins the process of training. You stress yourself (the workout), spend time not stressing yourself (recovery), and hopefully move toward your goal (adaptation). The stress you apply needs to be specific, based on the specific adaptation to imposed demand (SAID) principle. If you want to improve your run time, you should run, not follow a powerlifting routine. For many people, following the workout program is relatively easy. What often becomes harder is changing habits outside the gym, which can be developed over years and decades. How much protein are you eating? Are you willing to eat consistently in a caloric surplus? What does your sleep look like each night? These and other factors limit your adaptation, and so addressing them can help you move toward your goal. Failing to deal with them means you may fail to meet your goal. Recovery as the Limiting Factor: Maximizing Recovery As you age, stressful events occur in your life (even if they're positive, like having a baby), and your priorities change, your recovery (and thus your adaptation) capacity changes. To move toward your goal and stay healthy, maximizing recovery may make sense. This area, though, often comes with harder-to-crack psychological underpinnings. On some level, you like to and are used to your habits (even if you are unhappy with where they have led you). Ensuring you get enough protein and consistently eat high quality foods matters. Prioritize sleep (which comes with a host of habits you can build around sleep). Limit alcohol. Don't pursue the unimportant and non-urgent in your life. A new approach to training, especially in more stressful times of life, may need to occur. Building in some autoregulation and not beating yourself up if you don't do what is programmed (the planned stress) matters. For example, Niki and her sister were on vacation. They went to the gym and Niki's sister did her last warm up and it was way heavier than expected. Niki decided to decrease the weight. The win was completing the workout, not beating themselves up about the weight on the bar, and not grinding out reps unnecessarily. Recovery as the limiting factor is an important topic that needs more serious consideration. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: <a href= "https://store.barbell-logic.com/match/" t
Tue, April 23, 2024
Eat With Us! Our Go-To Healthy Recipes - Beast Over Burden
We share our go to healthy recipes. These are tasty, healthy, and enjoyable and help you crush your goals (without suffering). Go To Healthy Recipes: Consistency, High Protein, Veggies Before we go on to discuss some of Andrew and Niki's go-to recipes, let's discuss some principles for how the find, make, or purchase these. Find ways to get as high protein as possible (from natural foods). 2:1 protein to fat is good. This tends to mean, looking for lean beef, chicken, eggs, or Greek yogurt (there are, of course, other options, but these are readily available high protein options). Seek ways to strip unnecessary fats out of your diet. Think about things that minimize suffering. Some examples include reducing cooking oils, removing or reducing cheese in salads, replacing high fat dairy with lower fat dairy, and using some egg whites with whole eggs. Eating the same foods consistently is helpful. These meals provide stability. You know how you will feel after them. Unless other big changes have occurred in life, you know how much to cook, it's easy to know your calories and macros, and you know how full you will feel and for how long. Go To Healthy Recipes Andrew and Niki both like the Made In Blue Carbon Steel frying pan . It cooks eggs well. Niki loves a high protein and veggie breakfast. She cooks some onions, bell peppers, jalapeno peppers, and bok choy. Add some salt (not until the end!) and then some Boar's Head pastrami turkey (about 50 grams). Cook some eggs and back, put all of it in a low carb tortilla and you have a healthy breakfast that is under 400 calories. Andrew will often go to Starbucks. When eating out, look for options that have high protein to calories ratios. Greek yogurt with fruit (fresh or frozen), sugar free jello, and maybe grape nuts is super tasty and high in protein. Whipped cottage cheese is similar. Andrew also has a chicken breast meal with potatoes. Cut the chicken breast in half (to make it thinner). Salt ahead of time (could even salt and leave in the fridge over night). Cook some baby potatoes in the oven (don't salt until the end)! Enjoy. Lastly, a rice hack. Forget about the rice button on your instapot. Rinse the rice, add your water or chicken stock, some salt, and (optional) pat of butter or oil. Cook it for 3 minutes, do NOT have the keep warm function come on afterwards, then immediately start dishing out. These are some of your go to healthy recipes. What are yours? Check out the Barbell Logic podcast landing page .
Fri, April 19, 2024
Swing for the Fences! - Coaching Success
Swing for the fences! Don't leave anything on the table, give it your best shot, and go full bore ahead. Swing for the Fences! - Aggressively Pursue the Urgent & Important A single decision or event can change the course of your life. Regardless of life, philosophy, or religion, this is true. When presented with a big opportunity, you need to swing for the fences. Hyperfocus your life and efforts on this. This is when urgent and important overlap. This is when you put your sleep, family life, and other things on the backburner to aggressively pursue the opportunity. You don't get the outcome if you don't swing for the fences. You don't even get to swing for the fences if you don't swing at all - if you fail to show up. Swing for the Fences Regardless of the Outcome This does not mean you succeed. You may fail. You will fail often. Another opportunity will come. Work hard, prepare yourself for those opportunities, and be ready to show up and wing for the fences when the opportunity falls in your lap. Don't leave life with regrets about what you did not seek, what you failed to try. Swing for the fences! This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE . Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a href="mailto:podcast@barbe
Tue, April 16, 2024
Are More Sets Better? - Evidence Review - Beast Over Burden
Are more sets better? We dive into a new study and an associated article and headline. Are More Sets Better? Evidence-Based & Nuanced We're talking about muscles and hypertrophy today. Outside Magazine recently featured an article that discussed adding more sets for building muscle, which argued that you should add more sets to build muscle. Andrew and Niki are here to be your funnel of truth. Are More Sets Better? Let's Dig Deeper When we look at scientific studies, it's important to avoid the seemingly easy route of reading a headline or even a news article. If you read the study itself, don't assume that the study title or abstract will match the data necessarily. News media exist to sell their product, and weak headlines don't sell. These incentives exist for scientific magazines and scientists as well - no results or another study confirming what we would expect to find do not dazzle. That being said, studies and scientific literature are not worthless. What Andrew & Niki find is that the headline overstates the findings. Remember, we all have models of how the world works. Ideally, your model has been built according to investigation and astute observation. Studies can and should inform that model, and if a piece of data disagrees with your model you should confront it. That being said, upturning your model because of one study is not recommended. Are more sets better? Maybe, it depends, as adding sets is certainly a tool to use. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" re
Tue, April 09, 2024
The Gospel of Hard - Beast Over Burden
Learn about the good news - the gospel of hard. Hard things done intelligently and consistently create good results. The Gospel of Hard: Voluntary Hardship We at Barbell Logic have been spreading the good news of voluntary hardship for years. Truly, if you expose yourself to hard things, intelligently, consistently, good things will happen. Truth be told, even if you do this somewhat poorly, the persistent hard work often produces results. Hard does not feel good, especially at first. But if you repeatedly expose yourself to hard things and overcome them, you will learn to associate hard with opportunity, and build a lifelong habit of pursuing challenges and the fruits of these obstacles. The Gospel of Hard: Physical & Psychological Benefits This is Barbell Logic, so clearly we love the physical benefits from strength training. That being said, the psychological changes matter and may be bigger. Completing hard tasks builds confidence. It builds a pathway that you can apply in other areas of your life. A heavy set of squats can help you become a better father or employee or friend. We obviously love barbell and strength training, but we highly encourage you to pursue something hard regularly, especially in the physical realm. See the fruits of your efforts. If you're looking to begin, but are stuck, look for a coach. Look for someone who can help you with technique and programming, but also connects well with you. Experience the gospel of hard. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a href="mailto:podcast@barbell-logic.
Tue, April 02, 2024
How Can I Look Like Jake Gyllenhaal? - Beast Over Burden
How can I look like Jake Gyllenhaal? If you've asked yourself or your coach this, we discuss what this looks like (really). How Can I Look Like Jake Gyllenhaal? The Goal A popular movie comes out with a young actor who takes his shirt off and shows his shredded mid-section. What comes next? The onslaught of requests and goals to look like him. Articles explaining his training routine, diet, and more. Shred your abs with this Roadhouse routine. Andrew and Niki explore what this process might look like (really). How Can I Look Like Jake Gyllenhaal? The Process It's going to take a long time and, contrary to many people's expectations and desires, you will almost certainly have to gain weight before you cut. For many, they are unwilling to add weight. Second, the cut is going to be rough. It may begin easy enough, with sustainable nutrition practices, but you will end feeling (and being) weak and lethargic. Realize that Jake approached this like a bodybuilder for a show. This is the peaked, temporary appearance of someone who underwent a long process and was not walking around like this for a long period of time. It is inherently unsustainable. How Can I Look Like Jake Gyllenhaal? The Mindset Third, it will take a lot of consistent, hard training over a long period of time (some of which you will feel and be weak). Lastly, and not unimportantly, you will have to deal with the hunger and what comes next. You will have extremely low energy near the end, not want to train, not want to work, and think about food most of your day. You got shredded, took the picture, posted it to Instagram. Now what? It will be hard to not compare yourself unforgivingly against this temporary success. If you want to look like Jake Gyllenhaal, you need to envision the life around the body and be prepared to dedicate the sacrifice this will entail. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show <a href="https://www.instagr
Tue, March 26, 2024
The Evolution of Training Expectations - Beast Over Burden
We talk about the evolution of training expectations as you move from novice to intermediate to advanced lifter. How you you manage your mindset, so you can train for life? The Evolution of Training Expectations: Managing Your Mindset PRs measure progress, encourage buy-in and consistency, and help make training fun for novice, intermediate, and early-advanced lifters. This slows or ends. You want to keep training for the rest of your life, though. The driving force for keeping you training cannot be PRs. You cannot expect to drive up weight on the bar consistently. Failing programmed reps is not actually failure, in the scheme of your goals to train consistently and grow and maintain strength, vitality, and health over time. If you are overly wedded to today's workout - if there is a hyper focus on today - you are, really, falling into an exercise (not training) mindset. Now, it's true that training involves following a plan. But our bodies do not always cooperate - even the best coach in the world cannot perfectly predict your performance that day. Things need to change. The Evolution of Training Expectations: Accumulate Hard Sets Accumulate heavy but doable sets over time. This is the way to build strength and muscle over time. As you progress, great flexibility will likely need to be built into your program. You will not be able to grind away RPE 9.5-10 sets. You need to enjoy training. Picking a specific exercise to drive up, as opposed to everything, may make sense. Focusing on consistency (even if it's one lift a day) can help. Play with different supplemental lifts and different rep schemes. Take the PRs when they are there, and enjoy them. You may think about maximizing recovery. It will take longer and longer to get PRs (and one day they will stop). Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Ins
Tue, March 19, 2024
Tips for Training While Traveling - Beast Over Burden
Tips for Training While Traveling: Whys Why train while traveling? While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off. If you travel for business, you need to train. You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good). It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time. Tips for Training While Traveling: Hows Incorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy. Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves. Plan your workout ahead of time. Intend to do at least something hard - get into that "worth it" zone. Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense. Besides that, Niki and Andrew have some general tips and approaches they take: Mentally let go of the weight on the bar AMRAPs supersets (antagonistic or similar) burn out sets drop sets hard exercises that don't require tons of weight (e.g. bulgarian split squats) bend these joints: knees, shoulders, elbows, hips Try out these tips for training while traveling. A couple links for helping you train while traveling can be found here & here . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram <a href="https://www.instagram.com/niki.in.the.gym/" t
Tue, March 12, 2024
Menopause...Really We Need to Talk About It - Beast Over Burden
We really need to talk about menopause. What to expect, how you make changes to lifting, nutrition, expectations, and more. Menopause: Causes & Expectations Menopause is about a 10-year period of life for women where estrogen decreases, causing other changes to a woman's biology. Some changes include the end of the menstrual cycle, decrease in energy levels and trouble sleeping, increased difficulty trying to retain muscle mass, hot flashes, and sex drive changes. Let's face it, it does not sound all that fun. But it happens, so it makes sense to understand it, prepare for it, and undergo it in a way that matches our goals and values. Menopause: Approaching & Undergoing It Intentionally Really, what you do in the weight room and kitchen do not change. You need to eat protein and lift heavy weights. That does not change. Managing expectations is important. Adaptations cannot occur as quickly. You will not be able to handle as big of a dose of stress, and you will take longer to recover. This is why Niki recommends, for those who are in a position to do so, to put on the muscle mass while it's easier to do so before menopause. Building the habit now and understanding how to enjoy training, over years and decades, is important. This may not be the most fun time to train, but it is important to continue to train. We really need to talk about menopause. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, March 05, 2024
Better Your Bench - Beast Over Burden
Learn how to better your bench with proper technique and good equipment. Improper gear and form means less weight on the bar. Bench more. Learn the way. Better Your Bench with Good Equipment For anyone who has tried to bench heavy in a commercial gym, they typically find that the experience is frustrating. Weights are harder than expected and may even come with missed reps. Bad equipment is often to blame. Whether it is slippery bars with nearly no knurl to those bench-rack combinations that have the bar far too low or too high to slick benches that prevent you from digging into the bench and freezing your scapulae, these gear problems abound in commercial gyms. You can, typically, make a bad situation worse. You can better your bench. Wearing a bar grip shirt helps your shoulder blades stick better to the bench. You may want to bench in a squat rack, which typically has smaller jumps between holes, then in those bench-rack combos. Having a spotter so you don't have to shrug the bar 4 inches off the j-hooks can help. You may need to put plates underneath your feet so you can get a better arch. At home, getting a monolift is a good investment, especially if you tend to experience shoulder pain. Also, you may need to lower expectations. This can be a good situation for autoregulation. Better Your Bench with Correct Technique Technique matters too. You want to have the maximum amount of stability for the longest duration possible. You should not be wiggling after the bar is unracked. Don't do it! Build tension as you set up. Your legs should drive up the bench into your shoulders into an arch. You should use the weight of the bar to help pin your shoulders down into the bench. You should squeeze the bar hard. Another consideration is breathing. If you can do it efficiently, complete 2-3 reps on one breath. If not, focus on maintaining scapula position between breaths. Better your bench with proper equipment and good technique. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on
Tue, February 27, 2024
Who's Your Daddy? Programming Difficulties for New Dads - Beast Over Burden
Programming Difficulties for New Dads Having a newborn changes your life, and training has to change as well. For a dad, the change is different than for a mom. For the mom, she undergoes physical changes for 9-10 months leading up to the birth, so her training has to change prior to birth. For fathers, however, their changing (mostly) does not change before the birth. At birth it changes drastically. This is an especially busy time for fathers, and part of it is the lack of predictability. When will the baby sleep (when will mom sleep). You might think you were going to train and then mom falls asleep and you're watching the kid. Flexibility is required in your training for these programming difficulties for new dads. Programming Solutions for New Dads If you have a coach, it's important to talk to your coach prior to the birth about what is likely realistic (this will change). Lower your expectations for how long training will be. You might also have to cut training sessions short. Both Andrew and Niki have seen many clients train with their babies in the gym. This is fine. Something like a one life a day program is probably what is called for. It helps if you have a home gym or at least some equipment at home. If you don't have a home gym, you need to make your gym as convenient as possible. Something that is on the way to work and open early so you can workout early is likely ideal. Working out before bed affects sleep. Overcoming programming difficulties for new dads also tends to involve more autoregulation and lifter control. The client might decrease the weight and volume a bit if they're exhausted. If they're feeling good, they might go for extra reps or an extra set. Aim for at least 3 workouts a week. Think about getting in a training session over a series of workouts, as opposed to one longer workout. Mindset Shift for New Dads How you define training and training sessions and how you identify that will have to change. 4 sessions of 90 minutes a week is probably over. Uninterrupted training sessions and full body training sessions are probably on hold for a bit. Productive, useful training, however, does not have to look like that. Planning, preparing, and completing something each week is massively better than taking weeks or months off. Here are some thoughts on overcoming programming difficulties for new dads. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ </a
Tue, February 20, 2024
Don't Abandon Your Body - Beast Over Burden
Niki and Andrew interview Melissa MacGregor, wife of BLOC coach Mac and BLOC client, and her coach Joel Rasmussen. Melissa suffered a stroke but, with patience, perseverance, and strength training, was able to return to physical activities she never thought she could do again. Healing Through Strength Training: Perseverance & Experimentation Melissa saw her husband benefit from strength training and decided to give it a try herself. Joel, her coach, tried many creative ways to help her focus on what she could do. They experimented and pushed into the pain. Pain was feedback that, in her case, was positive because it was a sensation. Joel also had to get creative for new ways to feel her body during lifting, as she did not have the normal sensations and proprioception that others have. Over time, with patience and hard work, she has regained not only the ability to complete certain lifts "normally," but has also been able to return to activities such as biking and skiing, that she never thought she would be able to do again. Listen to this heartwarming and motivating story of patience, perseverance, grit, and healing through strength training. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, February 13, 2024
It's Hard to Be Professional - Beast Over Burden
We explore professionalism and why it's hard to be professional. Professionalism is difficult, but deliver values and sets you apart. Professionalism: Competence, Integrity, Benevolence Andrew has delivered, through podcast and in-person talks, a deep dive on how competence, integrity, and benevolence make up a professionalism value equation . Matt also has also delved into this here . This framework or model to conceptualizing your coaching or business really helps you think more intelligently about where to improve. Professionalism Sets You Apart When you have built yourself some expertise and are above the level of amateur, you should respect yourself, expect a high value of yourself and ask a relatively high price of your customer (the price should be less than the perceived value). Then, you need to deliver a high level of service consistently across the competence, benevolence, and integrity. Plenty of people are delivering online coaching. Personal trainers and coaches abound. Professionalism sets you apart. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, February 06, 2024
Solutions Sans Suffering: Joyful Self-Improvement - Beast Over Burden
What does joyful self-improvement look like (and is it possible)? Today, we explore solutions sans suffering. Joyful Self-Improvement: Struggling & Floundering People really struggle to make important changes in their lives (that they at least ostensibly want) such as to lose weight or gain more muscle. Reasons abound for the difficulty. People hear and see conflicting, extreme solutions or short-term, impossible solutions (e.g. 6 weeks to six-pack). Furthermore, every person is different. People have different goals, preferences, body types, and reactions to training stimulus (e.g. you cannot become faster than Usain Bolt simply by trying really hard, though you will certainly fail if you do not try). Joyful self-improvement also confronts the reality that change takes a long time. It took you a long time to reach the point where you have decided it's time to make a difference. The positive changes you desire will also take a long time. Joyful Self-Improvement: Solutions Sans Suffering Whatever solutions you (or a coach) decides on, they have to be sustainable. Can you really go the rest of your life only eating meat (or some other extreme diet). Note that many of the people who follow a strict diet have quick feedback regarding when they eat a certain food (such as celiac disease). Niki and Andrew recommend getting to a baseline before making changes. When you make changes, don't through the kitchen sink at your problems, but try one (or a couple) small changes. Consistently eating a couple hundred calories less than you have can make a BIG impact. For joyful self-improvement, lean into what you like and embrace the long path to change. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage <a href=
Tue, January 30, 2024
The Motive is Muscle - Beast Over Burden
What is the goal of long-term strength training or barbell training? Muscle is the motive. It's your health & capability 401k. Niki & Andrew explore their changing mindset and training. The Motive is Muscle - Shifting the Goal The measurement that is most correlated with force production (strength) is the cross sectional area of muscle mass. Basically, more muscle means you're stronger. Strength equates to more capability. At some point, though, if you only value force production, whether it be because of gyms closing or an injury or getting older, your PRs are behind you. What is the goal? You could say it's to keep your PRs as high as possible, but for many, that's is pretty unmotivating. Muscle is the motive. Aim to accumulate hard sets each workout, each week, and increase stress over time. As you get older, it gets harder to add muscle mass (but not impossible - it's never to late to start training!). Aim to build muscle and keep training. Muscle is the Motive - Shifting the Mindset This changing goal requires a changed mental approach. We have stressed PRs for year - and we still celebrate PRs. Especially when someone begins to train, PRs help motivate as well as measure progress. Gaining muscle mass and focusing on hypertrophy is harder to change. It takes awhile to measure progress, and it's even harder than with strength training to remember the goal of each training session because there is not necessarily a scheduled PR attempt lurking days, weeks, or months off. Really, because at some point - whether it be a permanent shift or temporary period of life - you have to train knowing PRs aren't coming. Hopefully, at this point, you've built up the habit. Try to ensure you enjoy training (understanding you won't enjoy every rep, set, or workout). And, worse case, take your medicine, because it's good for you. Muscle is the motive. Gaining muscle mass is the goal. Go get it. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connec
Tue, January 23, 2024
Fluff Updates and Sleep Strategies - Beast Over Burden
Andrew & Niki talk sleep strategies & fluff updates: how snapping back after the holidays improves sleep, health markers, appearance, how you feel, and more. Sleep Strategies & Fluff Updates It's January, post-Holiday period, and time to snap back. Andrew & Niki share their fluff updates and tips and tricks for improving sleep. Niki has had a 19-day period thus far, which has included weighing and measuring, no alcohol, and reduced sugar. She is not trying to lose tons of weight, as she wants to support training. She wants to look good for an upcoming television appearance and feel good. From this period, she has seen improvements to sleep (especially deep sleep each night) and improve resting heart rate. Andrew has similarly snapped back with 3 (no 4) drinks. The biggest thing he has noted has been improved sleep, especially deep sleep. Sleep Strategies & Deep Sleep Andrew has even had some drinks and still seen improved sleep. Andrew and Niki have both seen magnesium supplementation before sleep helping sleep. Andrew stumbled on the benefits of sodium before bed after eating popcorn and noticing he did not get up to go to the bathroom. Stan Efferding has actually recommended this (not eating popcorn but just the sodium) as well. Andrew has also began to read before bed, not on his phone, and this has helped with his pre-sleep routine. Let us know if you have any questions on sleep strategies! Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-l
Tue, January 16, 2024
Can You Smell What BLOC Is Cooking? - Beast Over Burden
Looking to 2024, we predict, hope, and share our thoughts on what you can expect from BLOC and what we are looking forward to. Looking to 2024 - Smell What BLOC is Cooking Matt, Niki, and Andrew share their predictions and goals for 2024 - fitness, fashion, and more. Fashion Predictions Matt: traditional, classic forms of clothing (feminine dresses & masculine suits and outfits) Niki: onesies & swapping of normal gender styles Andrew: 2000s are coming back, with belly buttons Goals Matt shared his here Niki: journaling every day; and being able to quickly return to the body she wants (after periods of more relaxed food & drink) Andrew: being more present & intentional (while acknowledging that these terms have become common, but that doesn't mean they're not admirable things to strive for) Business Predictions Matt: First $2M quarter Niki: strength for life catching on and bolstering BLOC & TKC Andrew: another step-function increase in the organization of Barbell Logic Looking to 2024? We share out thoughts, predictions, and hopes. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, January 09, 2024
BLOC Wrapped - the BLOCies - Beast Over Burden
Enjoy us look back on 2023 with BLOC Wrapped - the BLOCies. We share the best of our coaches & clients, fitness trends, & more. BLOC Wrapped - Coaches & Clients Our clients and coaches are amazing. We've got the stats to prove it. Matt joins Andrew & Niki to discuss clients who lifted the most tonnage, hit the biggest lifts, and more. They also discuss which coaches has the best on-time feedback and which lifts were the most programmed. We love celebrating our clients and coaches. What these stats reflect is a dedication and work that is reflected in the progress. The process creates the progress. BLOC Wrapped - Fitness Trends & Lifts Matt, Andrew, & Niki share their favorite and least favorite lifts and favorite and least favorite fitness trends of 2023. Niki loved the pendulum leg press (though they are incredibly rare). Matt enjoyed both the incline dumbbell press or Bulgarian split squat, and Andrew agreed about incline pressing. Matt's least favorite exercise was the incline barbell press (seems to cause shoulder issues for some people). Andrew wasn't crazy about the overhead press. Niki has avoided deficit deadlifts because of her observation that they seemed correlated with injury (personally and for clients). Matt sung the praises of GLP1 drugs, which have helped him lose weight. Andrew has enjoyed the shift in the fitness and nutrition sector of focusing on quality of life, as opposed to suffering and restricting. Niki loves all the women strength training in the gyms. Stanley water cups (that don't even fit in cup holders) tick Matt off. Andrew is not crazy about broccoli hair and red plaid pajama pants. Niki can't stand fitness influencers using photoshop. That is BLOC wrapped. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram <a href="https://barbell-logic.com/podcast/" target="_blank
Tue, January 02, 2024
What the Fluff!? Strategies - Beast Over Burden
What the fluff!? What do you do when you suddenly realize you feel bad, aren't happy with you look, and want to get rid of the fluff? What the Fluff!? It's January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror...what the fluff!? You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn't come from the decisions they're making for lunch on Wednesday, it's the "abnormal" days. Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week. During the holiday periods or similar times like vacations, "abnormal" days increase, further increasing the caloric surplus. What can you do? Snap back to health by resetting your baseline. What the Fluff!? Snap Back Strategies Before you begin addressing the problem, consider your approach. Don't catastrophize. This may be a long habit of unhealthy decisions that you've decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don't expect to fix this in a couple days. For big changes, you need to think about 6 to 12 months. When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it's useful information that helps inform their decisions without causing overreactions. In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you're strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible. This resets your baseline and will, actually, have you feeling better after a couple days. You'll find that the bloat is gone and you come to begin appreciating healthier foods. Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories ("that's close enough"). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have. Filling your plate with more veggies really helps too. What the fluff!? Don't freak out, snap back to health with these strategies. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts <a href="https://www
Tue, December 26, 2023
Q&A: BJJ, Nutrition, And Blown Out Pants - Beast Over Burden
Niki and Andrew answer your lifting and lifestyle questions on BJJ, nutrition, blown-out pants, and more! Approaching BJJ as You Age Don't train as if you have to prove yourself or go RPE 10 each time. Rather, focus on picking up the basics, because that foundation of basics will result in deep, impressive skill as you potentially move to your purple, brown, and black belts. Pay attention to the details in the basics. Don't try to skip ahead, but understand the small, subtle details of basic moves. When it comes to competition, these details and foundation will cause you to be able to follow your intuitions, and you may surprise yourself when it matters. Nutrition Strategies for Truck Drivers Truck driving presents the combined challenges of limited food options and lots of time being completely sedentary (and the incentive to not stop too often, so not drinking too many liquids). You do not need to count macros, necessarily, but you need a strategy to consume adequate protein and limit calories (unless you're focusing, for some amount of time, on gaining strength and getting bigger). If you're focused on getting bigger, it's a bit easier, but simply ensure you're getting adequate protein. If you want to maintain or get leaner, preparation is key. Andrew recommends either packing heated pre-made meals in Thermoses (so you can eat hot, high-quality food for your first couple meals). Alternatively, bring a cooler with some healthy options. When looking at food options in a truck stop or gas station, Andrew has the following macronutrient general guidelines: at least 20-30g protein 40-60g carbohydrates no more than 10-20g fat You don't have to count calories, but these are good numbers to aim for when selecting a snack or meal when you can read the labels. Blowing Out Your Pants Andrew has a history of blowing out his pants. He says he has blown out at least twelve. He shares two stories. First, he blew out some pants at a wedding when he was dancing (he goes hard on the dance floor). The next day, when looking at the pants with the blown-out crotch, he discovered that he had been sweating so hard that there was encrusted salt on the black pants. Second, when he was a 280-pound lifter in a corporate setting, with the other executives being endurance athletes, he had just eaten a whole rotisserie chicken and, sitting in a chair, both broke the chair and fell over (and blew out his pants). The things we do for strength sometimes. Training & Marketing without Dogmas Niki's training objective is to gain as much muscle mass without injuring herself. Andrew's training is boring but consistent. Niki shares the difficulty in marketing her approach or the BLOC approach after she and BLOC has really moved away from dogmas. While we coach with principles, coaching is more applied to the clients' individual circumstances. Talking to others businesses, it's hard to be heard if you're not beating a dogmatic
Tue, December 19, 2023
Do the Hard Things - Beast Over Burden
Do hard things. Valuable pursuits are difficult - embrace these challenges to grow, improve, and crush your goals. Do Hard Things - Valuable Pursuits are Difficult Nothing worthwhile is easy. Maybe we'll be surprised by how easy it is (maybe we built up a certain pursuit or task that we have inflated its difficulty). Building habits of sustainable nutrition is difficult. Creating a training plan you stick too is challenging. Pursuing anything with regularity - which is what is required to achieve excellent or even competence in any area - is hard. You have to make decisions every day that move you closer to that goal. You have to get in the gym or study the flashcards or write the words when you don't want to. Additionally, you'll have to stop doing something, as if you have decided to spend more time doing something, that time will have to come from other activities you engage in. Doing hard things feels good, if not in the moment, and leads to true happiness. Do Hard Things - The Value of a Coach We all have blind spots. These are patterns of behavior that we are unaware of for whatever reason that are producing the undesired outcomes we are trying to overcome. It is challenging to be objective with ourself. This is the value of a coach. A good coach can see things you cannot (or wish not) to see. A good coach can also help implement practical, realistic, sustainable solutions. This is necessary because a common pitfall comes from going too hard and then yo-yoing between too hard and not enough. Progress toward your goal comes from sustainable habits every day. Do the hard things, which require vulnerability, time, and effort. The hard things bring value and happiness. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage </
Tue, December 12, 2023
Common Beginner Questions - Beast Over Burden
Niki & Andrew answer common beginner questions. Whether you're curious about equipment or protein, cardio or warming up, or wondering how long LP lasts, we give you the answers. Common Beginner Questions - Equipment You can't lift weights without weight to lift, and you need to wear appropriate clothes. Even running, while it seems the simplest of activities, comes with appropriate footwear and clothing (don't run in a 3-piece suit and oxfords). The first thing you should buy is shoes. Look for something around 0.58" heel with a solid sole. 1" is too high. Next, you need a belt. If they were to recommend one beginner belt, it would be a 3", single prong, leather belt at 10mm thickness. 4" is better for taller people (especially if you have a longer torso). We especially love Dominion . Chalk is also a must for the deadlift, though both Andrew & Niki recommend straps for more and more clients, because they are not interested in competing. You still need to work your grip, but straps for work sets is just fine. Niki & Andrew move on to other common beginner questions, looking at nice-to-have-but-not-necessary equipment. Lastly, you need 1.25lb plates. They're not expensive, and we love MicroGainz . Many people love knee sleeves, especially if they lift in a cold area. Wrist wraps also help keep the wrists extended on pressing movements. Lastly, a deadlift jack of some type makes loading and unloading weight for the deadlift and other lifts off the floor much easier. Common Beginner Questions - Protein & Programming Niki & Andrew now address other common questions, regarding nutrition and cardio. Can beginner lifters continue to do cardio if they already have a cardio practice? Yes, novice linear progression, while important, is not worth sacrificing conditioning and other healthy habits for. It may be a time you prioritize strength, but not eliminate all other physical practices. Andrew recommends 1g per pound of bodyweight for beginner lifters, mostly because it is easy to remember. If you weigh more or are more advanced, this can go down closer to 0.7g per pound. While most people don't eat enough protein, people can push protein too far, sacrificing fibrous veggies and workout-fueling carbohydrates to consume more than 1g per pound of bodyweight. Other common beginner questions include how to warm up and how long LP lasts. Warming up depends on which lift it is in the workout and whether you're in a warm or cold environment, but generally 5 warm up sets is enough. It depends, though. You should feel prepared to work. You should NEVER just load up the work set weight without warming up. Just as with protein, you can overdo it. Lastly, how long does LP last? It depends, but generally at least 2 months. Someone w
Tue, December 05, 2023
Managing Morbidity & Maintaining Vigor - Beast Over Burden
Learn about managing morbidity - staying active, vigorous, and capable to have as much of a human life as possible for as long as you can. You need to dance with your granddaughter, care for your chickens, and farm your fields. Managing Morbidity: Memento Mori We all die, and as lifters this means we all complete our last PRs. There is a day, and you may have reached it or may reach it soon (you will reach it at some point) when you won't hit any more PRs. This is okay. This is part of the deal. At some point, the strength curves bends and then comes down. For Karl, he still thought he might be able to hit some PRs. He moved to a more rural location, felt the heaviness of his 258 pounds, but he still thought maybe if he hit a good stretch of training he could hit another PR. Then he had a stroke. He had a transient ischemic attack (TIA). The word transient is key - he hasn't experience long-term, permanent effects from the stroke. The stroke occurred due a congenital issue - patent foramen ovale (PFO) - an open oval hole in the wall of the heart. Migraines are common for people with this issue. He confronted the reality that he will never hit another PR again. Managing Morbidity: Staying Active & Vigorous We don't strength train, though, to just stave off death or sickness or even compress morbidity into the smallest possible portion of our lives. We train FOR something (or multiple things). We train for health. We train to dance with out granddaughter. We train to take care of our chickens. Some train for glory, others to take their medicine, others to compete. It's really a remarkable thing, to walk into a gym multiple times a week, year-after-year-, and fight against iron and gravity. While Karl, now walking around 50 pounds lighter, misses looking like he lifts when he walks around. But everyday activities are easier. Certain things open up to him - such as getting clothes that fit easily or may even - gasp - going for a run. Managing Morbidity: Training as an Athlete of Aging Okay, PRs are behind you. What do you do now? Sully and Noah had a great podcast series discussing this in greater detail. Right now, Karl is completing LP and seeing where that ends. He might spend some time pursuing hypertrophy. He might go for a run. He'll definitely attend to his field to grow food and tend his chickens. You need to accumulate hard sets. That's what strength training boils down to. It's not that the reps, sets, technique, or exercise selection don't matter. It's just that, at the end of the day, you need to accumulate hard sets consistently over time. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitmen
Tue, November 28, 2023
Holiday Training Strategies - Beast Over Burden
We share holiday training strategies so you don't lose all your gains. Learn the tips and tricks to keep training & gaining during the holidays. Holiday Training Strategies - Expectations & Mindset When it comes to holiday training, expectations need to match reality. For many people, they confront more variability which does not lend itself to normal consistency of training in more regular times. Travel, changes in gyms and equipment, different food and alcohol, time off work, time with family - these variables mean that our normal recovery capacities won't be there for us. Understand that weights that you may have missed reps or harder-than-expected reps. Plan and prepare to have flexibility built into your workouts. When it comes to mindset, don't lose heart because of lower performance. Andrew also recommends training curious. This means that you should probably try the planned work weight, barring some extremely challenging or missed warm ups. You may also find that you can hit an unexpected PR during this time. Look to enjoy training and keep up the habit. Plan and prepare to train, but be ready to adjust. Holiday Training Strategies - Expectations & Mindset Before you even get to the gym, you need to find the gym. Where are you going to train? What equipment do they have? What equipment can you pack (shoe, belt, wrist wraps, chalk, etc.)? Andrew straps his shoes to his carry-on backpack. Niki has her case the perimeter of the suitcase (as opposed to the belt cinnamon roll). Make training a part of your holiday plans before the holidays begin. Holiday Training Strategies - Training Adjustments Matt, Andrew, Niki, Scott, and CJ have discussed ways to adjust training to reality over the years , and the holidays are similar to any other times where training likely takes a backseat but needs to remain as part of the plan. Here are some strategies that may apply to your holiday situation: shorter workouts longer, less frequent workouts change the exercise (e.g. RDLs not deadlifts) autoregulation train curious The bottom line is, you need to prioritize training, but prioritizing training during the holiday probably doesn't look like a 5-day-a-week super advanced plan, but rather finding a gym, scheduling lifts on days that make sense, packing necessary equipment, training with curiosity, flexibility, & long-term progress in mind. We hope these holiday training strategies help! Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: <a href= "https://store.barbell-logic.com/match/"
Tue, November 21, 2023
Managing Nutrition Through the Holidays - Beast Over Burden
Managing nutrition through the holidays can be tough. Follow these (or develop your own) simple, effective strategies for sustainable holiday nutrition. Managing Nutrition Through the Holidays - Big Picture It's Thanksgiving week, which for many begins the longer holiday period where they find themselves standing on a scale come January unhappy with the changes to their body over the past weeks. Where would you like to be standing come January? What's realistic? What does a holiday period look like where you step onto the scale in January content with where you are? Consider this. If you maintain your weight for the remainder of the year but increase your weight during the holiday period, that spells over years and decades a higher weight and increasing waist line. This time period is meant to be enjoyed, so realistic goals probably do not look like losing a significant amount of weight during this period. Effective strategies likely do not look like only eating turkey breast and greens on Thanksgiving day with water. Managing Nutrition Through the Holidays - Effective Strategies Developing strategies to limit calories during this important is important. This might look like only allowing yourself one plate of food. It could look like waiting 15 minutes to see if you're still actually hungry before going for seconds. Maybe you cap the alcoholic drinks or the calories from alcohol. This means you're aiming for somewhere in between your most aggressive nutrition periods and reckless abandon. Niki and Andrew recommend against fasting for most people. For some, this may work, but a better strategy is likely eating an extremely high-quality meal the morning of Thanksgiving. Focus on protein and fibrous vegetables. For many, alcohol is an important area to address. Alcohol comes with many calories, it negatively affects sleep, it does not lead to satiety, and it affects your decision-making abilities. Managing nutrition through the holidays is possible and important. Hope is not a strategy. We encourage you to set some realistic goals and intelligent strategies as part of your overall sustainable nutrition approach. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram
Tue, November 14, 2023
Deadlifts: Eat Your Spine - Beast Over Burden
Deadlifts: Eat Your Spine. Is this the perfect cue or the reality of a dangerous lift? Andrew & Niki delve into the depths of the deadlift. Do Deadlifts Eat Your Spine!? Do deadlifts , in fact, eat your spine? It certainly feels like it sometimes. Deadlifts train the muscles of the hamstrings, quadriceps, adductors, abs, spinal erectors, lats, and more. Because the weight of the bar is trying to round your back, you strengthen the muscles of the back by maintaining a rigid spine despite the urgings of gravity. The deadlift, as Andrew points out, is the only one of the main barbell lifts where the center of mass changes during the lift. At first, it's only the lifter's body. Then, as the weight of the barbell and plates moves up off the ground, the weight of the bar gradually (it might take less than a second) gets added to the COM equation. Unlike the other lifts, the bar starts from a dead stop and that's part of the point. The press is somewhat similar, but lifters often add a dip or hip whip to get the bar moving on rep 1. Deadlifts: Eat Your Spine Instead of describing what the deadlift does to your spine, this "eat your spine" is a cue to conceptualize what happens in the setting of the back in the bottom of the deadlift. Typical cues involve "lifting the chest" or "arching the back" or something similar. Too often, this results in overextension. You don't want overextension but simple, normal anatomical extension. You won't be able to maintain overextension. Andrew's cue brings to mind that the spine is not only controlled by muscles of the back but is surround by muscle (including on the anterior side). Wrap the spine with muscle or eat your spine. Another important component of the deadlift is feeling the weight in your whole foot. The weight should be felt evenly on the balls of your feet and heels. One other aspect they discuss is the difficulties for those with long torsos and short arms (we're sorry - enjoy the squat!). For these lifters, they may need a lower hip position than is often considered correct. Deadlifts: eat your spine. This is the cue you didn't realize you needed. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram <a href="https://www.instagram.com/niki.in.the.gym
Tue, November 07, 2023
Strength for Golf - Beast Over Burden
Mac McGregor and Niel Marr join Niki and Andrew to discuss strength for golf. Niel is a golf instructor, and shares how strength has improved his life and his golf game. Strength for Golf: Longer Drive & Better Stability for Putting As Tiger Woods' career demonstrated, strength does not destroy one's swing or ruin one's golf game. It actually helps it. Too many unfounded claims or ideas like this float around, despite the contrary reality. Strength helps produce a faster golf swing, which means the ball can go farther. It also helps with stability for fine-tuned skills such as putting. Beyond this, strength helps create stronger, more resilient, healthier golfers. Ultimately, golfers must continue to practice the skills involved in golfing (e.g. putting and driving) while improving their ability to produce force. Strength for Golf: Coaching is Coaching Neil Marr, a golf instructor, also explains how as he's decided to start pursuing barbell coaching, he's been able to use the skills he's developed as a golf instructor. He has developed a coaching eye for golf, which can translate to a better coaching eye for the barbell lifts. He also has experience identifying errors and communicating so people can move correctly. Strength for golf and help is a boon. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, October 31, 2023
3 Lifter Pathways - Beast Over Burden
We discuss 3 lifter pathways: competing, just training (thriving), and recovering. How do these looks, who might find themselves in one of these pathways (and why)? Andrew & Niki explore this. 3 Lifter Pathways - Competing This pathway involves a state of life where life can support training. For these lifters, training is a high priority. Nutrition supports training, lifters likely give up other pursuits to support training. Obviously, life needs to cooperate (and sometimes it does not), but insofar as you can prioritize training you do. 6 months out from the competition, the training can remain fairly general, though the more advanced the lifter is the earlier the training has to be more specific. As the meet approaches, training will incorporate more heavy singles and doubles. The competition lift will be practiced. The lifter may perform a mock meet. Lastly, the lifter will peak, letting build up fatigue dissipate and allowing performance to increase (it's easy to screw the timing up here). 3 Lifter Pathways - Just Training This is really where most people should be most of the time. Training is a priority, but not the top priority. Training is a tool for their deep goals of health and fitness, and nutrition and sleep can support that. Ultimately, though, if you want to go for a run or a hike, you don't sacrifice this or other physical pursuits for your training. The volume slot in a training week is the primary stress and needs to be productive. For the intensity slot, it's more akin to practice or skill work. It is heavy, but not scary or grindy. 3 Lifter Pathways - Recovering For these lifters, training has to take a back seat. This could be due to an injury or major life setback. It could be, however, a phase of life where time and recovery ability is limited. The lifter wants to continue lifting, but it cannot be as high a priority as the other two pathways. Metrics may need to reflect the shift in focus. This could be going for rep PRs. It could be consistency. It could be pain (looking for less pain). It could be enjoyment of time in the gym. 3 lifter pathways exist, and they reflect different stages and phases of life. If you train long enough, you'll experience all of these. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram
Tue, October 24, 2023
Metrics Aren't Your Master- Beast Over Burden
Metrics aren't your master. Don't sacrifice important pursuits to the altar of strength (unless you're specializing). Metrics Aren't Your Master - What Matters to You? Want to get strong, add some muscle, become more capable, and improve your quality of life and general health and fitness? This is where many of our clients live. Want to get fat, give up all other physical pursuits, and become less healthy so you can squat more? If so, that's awesome - seriously, some people seek the single-minded pursuit of excellence, such as elite powerlifting. For most of us, though, this makes no sense. You don't need to gain 50 pounds for the benefit of your squat 1RM. We recommend you don't give up all conditioning so your novice linear progression can last longer. Remember, metrics aren't your master. For many of us at Barbell Logic, we have stood in the position of deciding not to go for the hike or the bike ride because we needed to go for a 5RM on Monday or do a hard 5x5. The weight must go up! No, it doesn't have to go up. Seriously, who made this rule? What terrible consequence are we trying to avoid by sacrificing a social life and physical health so Monday's 5x5 goes up five pounds? Metrics Aren't Your Master - Know the Rules, Break the Rules Going for the hike or bike ride or Turkey Trot will likely take weight off the bar in your lifts - you do not have infinite recovery capacity. For most people, though, that's a sacrifice they're willing to make. Will you some day be lying on your death bed thinking "oh no, I left 25 pounds on my squat because I biked." No, no you won't. This is where having a coach to help guide your programming really comes in handy. You go for a long hike over the weekend, your Monday 5x5 cannot go up 5 pounds. This is okay, but it also complicates how you approach programming over time. Many have run into the wall of not knowing what to do once simply adding weight to the bar stops. We love metrics , but metrics aren't your master. Rather, they serve you and your goals. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Conne
Tue, October 17, 2023
Strong Families through Strength Training - Beast Over Burden
People build strong families through strength training. We're, of course, not simply talking about physical strength, but emotionally and spiritually strong families, who witness each other overcome hard things and help each other out through life's difficulties. Strong Families through Strength Training Mac started his fitness journey as a young lad preparing for the hurdles of the Royal Air Force. He deployed multiple times, and felt lucky to be able to complete certain extremely challenging training. He means lucky. What he noticed, looking back on this training, is people succumbed to injuries when heavy things needed to be carried. Despite being young, lean, and "fit," people who ran a bunch and completed many callisthenic exercises and circuit training were unprepared to carry heavy things over long distance. No one really considered strength training. Mac and his wife had shared running together. In the middle of a deployment, Mac had his wife smoke him on a 10k run after he had been unable to run for a long period. They enjoyed the shared activity of physically difficult things. Then, hardship struck the McGregor family. Mac face ulcerative colitis (UC) and his wife had a stroke. He face medical retirement as the provider for his family. Involuntary hardship reared its head. Strong Families through Voluntary Hardship Mac had decided to sign up for strength training with Barbell Logic and had seen positive benefits to his health and fitness. Mac tried to coach his wife, but it did not work. Ultimately, Joel Rasmussen, a Barbell Logic coach from Australia, became her coach and remained her coach since 2019. His wife has been able to return to physical activities she never thought she would do again. While the progress has been anything but linear, she has regained capabilities. Furthermore, their children witness them both lifting and doing hard things. They seem their mom and dad getting under the bar, overcoming gravity, and getting stronger and more capable. Strength training has provided a source of physical, emotional, and spiritual strength. For many people, like the McGregors, they can become strong families through strength training. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram <a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" r
Tue, October 10, 2023
Lots of Squat Thoughts & New Cues - Beast over Burden
Lots of squat thoughts & new cues. Andrew & Niki discuss what cues they've found useful on squats and how they've improved their squats and squat coaching. Lots of Thoughts on Squats Andrew & Niki discuss some squat thoughts - things they've been noodling over, observing, and applying in their lifting and coaching. They both have been thinking more about what it means to effect and maintain a rigid torso (as opposed to just extending your back). Too often, the focus here can be only on the back, to the detriment of your front side. Lifters need to ensure all the muscles around the spine are working - and working roughly the same. This includes the abdominal muscles and muscles around the hip. Applying these squat thoughts, Andrew has been able to overcome his squat mornings or good morning squats and rather drive up with hip and knees extending together, as they should. Any deviation from this means inefficient force production with less weight on the bar. It also just simply won't feel as good. Squat Thoughts & New Cues Andrew and Niki take all this and share some cues they've found themselves delivering more. Andrew has said "wrap your spine in muscle" or similar to this, really emphasizing the contribution of all the muscles around the spine working to maintain spinal extension (not simply extending your back or lifting up your chest). He has also been using more often "balance on your full foot," which is really the master cue for the squat. Too often, though, people aim to have the bar moving straight up and down over the middle of the foot as opposed to realizing that the center of mass needs to move over the midfoot, not the barbell itself. Let's keep the squat thoughts coming. Niki cues people to "maintain the distance across the front of your body." She could draw the attention specifically to the nipple line and belt line. These two lines should not move farther apart or come closer but should maintain their separation. Another cue Niki has been giving is "when you inhale don't get taller." This corrects an idea of back extension (or hyperextension) where people don't crunch down on their abs. We hope you've enjoyed these squat thoughts. If you want a Barbell Logic coach to check out your squats, go to THIS LINK and we'll jump on a video call with you and checkout your squat (and other lift) form for free. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ </
Tue, October 03, 2023
Snapping Back to Your Goldilocks Zone - Beast over Burden
Snapping back to your Goldilocks zone after you fall short of the actions you know will lead to your goals is a must. Whether this occurs after a vacation, a holiday, a weekend with friends or family, or simply a slow slipping of standards, this is an important skill for sustainable nutrition. Learn how to do it without overreacting. Snapping Back to Your Goldilocks Zone - Falling Short What is the Goldilocks zone? This is that golden mean where you're eating and training enough but not too much. You're looking, feeling, and performing good and are moving toward your goals. For most people, they fall short by moving toward the vices of sloth or gluttony. Most people don't tend to train more than they should or underfeed themselves (though these people exist). Many opportunities to turn away from the path toward your goals exist. You may go on vacation, enjoy a few too many desserts over the holiday period, indulge in too much beer during the summer, or have a long weekend with friends of family. You can likely think of more occasions. No matter how or why you find yourself not moving toward your goals, symptoms arise. What happens to those who move away from healthy habits for too long is their senses are dulled. They essentially cannot realize that they feel bad because it's their normal state of being. What does overindulgence look and feel like? For Andrew, it's feeling like a "turd sandwich." For Niki, it tends to result in bloat, feeling less comfortable, getting less high-quality sleep. Let's examine what the Goldilocks zone looks and feels like. Snapping Back to Your Goldilocks Zone - What's Normal The Goldilocks zone feels good. The bloat goes away. You're getting good sleep, training regularly (but not overdoing it), and eating at maintenance (or at a small deficit). Niki feels comfortable in her clothes and generally feels good. For her, it takes a couple weeks to slide back into this. Her recommendations for how to get back on track include the following: Drink plenty of water Cut out the alcohol Eliminate processed foods Add in veggies (lots of colors & fiber) For Andrew, it's a return to baseline. He tends to eat the same meals for breakfast, lunch, and snack. Not only does he know what he will eat but how much. He also knows which things he can adjust to reduce calories further, if needed. For example, he can add walnuts to his yogurt, or not. He can reduce the oatmeal portion for breakfast or, potentially, even remove it. It's takes practice, observation, and time to see if you're back on path, not doing quite enough, or, if you're overdoing it. Let's look at what overreaction looks like. Snapping Back to Your Goldilocks Zone - Don't Overreact Overreaction for many likely comes from either a place of fear, guilt, ignorance, or some combination thereof. You may fear the results from the
Tue, September 26, 2023
Time to Change Programs? - Beast over Burden
Is it time to change programs when your frustrated and want to blow up your current program? Niki & Andrew how to approach this logically when reason is the furthest thing from your mind. I Want Something Different - NOW! You miss a PR, tweak your back, or can't fit into your favorite jeans. You're ready to blow up your program. But is it time to change programs? Maybe, but it's first time to think about things. Don't react in emotion and make your life harder. Wait before you send that angry message to your coach. Hold off before you decide to change everything and go off in a completely different direction. Try to detach and observe yourself. Identify and allow the emotions and thoughts that naturally arise. Consider the circumstances that created the current situation. Next, it's time to think. Is It Time to Change Programs - Actually? Let's talk tradeoffs. You can't have it all. Many times a client, dejected by a bad workout, will request a big change. Once she realizes what that shift would involve, she decides it's not worth it. Niki discusses trying to identify where the locus of the problem is. Is it a "me" thing. A "me" problem might be that she did more work than the coach prescribed, so she wasn't as recovered as she might have been. Or, did circumstances create the bad workout, This means things out of the control of you and your coach. Examples abound, but include deaths, divorce, new kids, new job, move, major illness, and more. Lastly, it could be a programming thing. As the coach, you need to dig into what led to the missed rep. Even if circumstances and the lifter affected the miss, can you do a better job accounting for these? You probably can. Niki thinks about categorizing things into resources and outcome here. The outcome, in the workout, was a missed rep. Do you actually want your outcome to change? So, is it time to change programs? Maybe, but not after some deliberation. It might make more sense to just make an MED change . Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Co
Tue, September 19, 2023
What Keeps You Training? - Beast over Burden
What keeps you training after the easy PRs, injuries, years or decades of workouts. Why do you keep exercising? Niki and Andrew discuss training motivation over the long haul. What Keeps You Training? Why continue to lift, run, track macros after you've hit your goal? How do Andrew and Niki find motivation after decades training? It different from person to person, but over time the process of working out and doing hard things becomes a habit and something you derive joy from. This doesn't mean you're feeling pleasure every second of training, but you your enjoy the process and the results and you identify as someone who trains. As Arnold says, it's like brushing your teeth: you just do it every day. You don't stop because the PRs are gone - there are no toothbrushing PRs. There is some interplay of discipline and motivation . Motivation waxes and wanes. The discipline needed to continue should (generally) go down. This isn't the case when you hit those rough patches and you have to really dig down and think about what you want out of training. Training Motivation Andrew mentions the fear of soreness from squatting after a week without squats (those who know, know). Try not squatting for a week and then come back and squat and see how you feel the next day. More importantly, Andrew talks about how he feels terrible after a few days without exercising. You grow used to the habit, to the point where not training leads to you feeling bad. This applies to nutrition too. If you eat consistently healthy over a long period, you will feel bad eating large doses of processed foods. Niki enjoys being a superjacked women and identifying as that. As Niki has been unable to set 1RM PRs on the squat and deadlift like she used to enjoy doing, she had to look toward the tonnage going up. Beyond that, though, seeking hard workouts has helped. While a hard workout does not equal a training plan, training has to be hard for progress. You can take this idea too far, but our tagline is simple, hard, effective for a reason. So, what keeps you training? Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Nik
Tue, September 12, 2023
Too Busy to Train!? Not Any More! - Beast over Burden
Too busy to train!? Not any more! Learn ways to get more done in less time so you can continue to remain consistent & work toward your goals. Too Busy to Train!? - How it Happens How does someone get so busy that they can no longer train? This happens for different reasons for different people. Some may come from new life challenges, but sometimes this arises from reasons within the gym. Toward the end of LP or during advanced training, lifters may creep the time between reps, intentionally or otherwise. Lifters may deliberately decide to increase the rest, having heard that this is what serious lifters do. You're not doing the program if you're unwilling to rest at 8, 10, or even 12 minutes. The lifter then gets emotionally connected to driving the weight up on the bar, but if he or she shortens the rest time, the weight must come down. This can lead to 2+ hour workouts . Too Busy to Train!? - Not Any More If lengthening rest times have have caused workouts to grow, then rest times need shortened. This may mean reducing weight on the bar. This comes with a changed mindset - have to realize that the price of the PRs is too high, and that the extra-long workouts are unsustainable. Don't let the perception of the workout be what keeps you from doing it. Lifters will need to be strict about the rest times, using a timer and not going down cell phone wormholes. Workouts may need time caps as well. For example, Niki sometimes commits to 45 minutes of focused effort, but at 45 minutes she stops the workout. Get some meat and potatoes main lifts done, then complete as much accessory or conditioning work as you can in the remaining time. Lifters may need to stick to one or two lifts per workout. Or, fewer, longer, full body workouts may be needed. Giving lifters options to do more if they feel good allows more ambitious days on those days where the lifters are feeling good and have more time. Keeping lifts simple to reduce setup time is important too. This isn't the time for bands, chains, or maybe even pins - keep things simple and look for how you can reduce time that is not critical to adding more stress in less time. Check out the Barbell Logic podcast landing page . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram
Tue, September 05, 2023
I Want to Lose Weight & Gain Muscle pt 2 - Beast over Burden
I want to gain muscle and lose weight. Is this a realistic goal? How does this look, if it is? It is possible to do this, over time, sustainably, by building healthy habits. Check out the first part of this 2-part series . Andrew & Niki explore the journeys of different "typical" Barbell Logic clients and what these processes look like. Check out the Barbell Logic podcast landing page . Gain Muscle and Lose Weight - Older, Fluffy Man This type of client tends to be a busy, middle-aged professional and dad who's put a bit more fat around the belly than he'd like. One might call him fluffy. Certain habits that didn't lead to a large waist when they were younger have caught up with them. Some likely culprits include alcohol, large (especially weekend meals) highly processed meals, or fatty grilled meats. Often times, these clients can white knuckle fairly strictly for awhile, and can often eat healthy on weekdays, but weekends and maybe summer tend to present challenges. They may have made progress in the gym or in some physical activity, but whatever progress they have made no longer matters compared to their waist and appearance (plus how they feel). They may tend to be on or off, so they have big swings of calories. When helping these clients, addressing those big swings is important. It does not mean that they cannot eat these foods, but there needs to be some portion control so some pizza does not turn into a whole pizza. A drink doesn't turn into 3 every night. The other big consideration is sleep. Building good sleep habits helps here, both with decision making, hormones, and overall health. Additionally, if alcohol is a problem, bringing attention to how alcohol affects sleep can help. Gain Muscle and Lose Weight - Busy Mom The busy mom shares some similarities with the previous client, but some important differences exist too. These clients tend to have younger children, and with parental duties and work duties, duties to themselves often come last. When any area falls short, they tend to beat themselves up. The good development for clients like this, is that more women are accepting that adding muscles leads to looking better. They are often not simply looking to "be skinny." Similar to the men, they need to avoid the unstable nutrition (the "I deserve this" meal that leads to guilt). Giving these clients validation with simply getting certain things done is critical. Completing a workout, even if it does not go well (it's a "bad" workout) matters. Filling out the VFD, meal prep - the validation of building those habits is huge. Talking about 3 months as opposed to a year or a couple weeks is big. Also, need to shake the "1200 calories" anchor poi
Tue, August 29, 2023
I Want to Lose Weight & Gain Muscle pt 1 - Beast over Burden
I want to lose weight and gain muscle - don't we all! What is possible and what does this process look like over time? We explore this in a 2-part podcast series. Andrew & Niki explore the journeys of different "typical" Barbell Logic clients and what these processes look like. Lose Weight and Gain Muscle - the Goal Just about everyone who comes to a fitness goal wants more muscle (maybe strength) and less bodyfat. Almost no one wants to get stronger at any cost. How do we conceptualize this and help clients progress? This is the goal, not the process. Let's first examine the goal then look at the process. It's important to flesh this goal out. Is the client looking back to a past body (e.g. high school or college)? How does this look? How does this body perform? What feelings are associated with the body (both physical and emotional)? Or does the client have some idea in mind that he or she has never achieved - maybe a celebrity or influencer. Similar to the above, how does this body look, feel, and perform? Making this concrete helps really refine the goal and let's the coach better understand what the client is looking for. Some discussion may need to occur about the reality of the goal. The client may be looking at someone with extreme genetics at a snapshot of that person's life. This person could have a different body type. Lastly, this may involve more work than the client actually wants to do and take longer than the client expects. This does not mean that we shoot the client's goals down or say "that's not possible." It's a discussion about what that process might look like and bringing some experience to the goal. This brings us nicely to the process. What might the journey look like? Lose Weight and Gain Muscle - the Process While people may have unrealistic goals (make me look like Dorian Yates) it's typically not the goal that is unrealistic, per se, but the expected time and work required. Clients need to begin building training and nutrition habits. They need to build up, refine, and solidify these habits that, over time, will lead to lasting results. While the end goal remains in mind, these habits serve as the building blocks to the for the cathedral of health and fitness the clients want. The week, month, or even 3-month horizon needs to turn into the 6-month, year, years, and really lifelong process of health and fitness. These are the daily habits of eating enough protein and vegetables, avoiding the extra calories that lead to weight gain, and getting in the gym and getting the work done when you don't want to. These may be unglamorous but they're truly glorious. This also means separating times where you focus on adding flesh (muscle, please) and when you focus on losing flesh (fat, please). As Layne Norton says, if you chase two rabbits, you catch none. The lifelong goal of getting leaner will involve p
Tue, August 22, 2023
Make Women Anabolic Again - Beast over Burden
Make women anabolic again. Niki and Andrew talk to Monica Multani. Monica is Niki's client who turned to strength after the combination of a hand injury and bad diagnosis paired witnessing her mom get stronger with barbells. Check out the Barbell Logic podcast landing page . Bad News People often turn to healthy habits like strength training when they realize the negative effects of their current lifestyle. For Monica Multani, she suffered a serious hand injury as a physician who relied on her hands. She was told that she would lose the use of one of her hands in 5-10 years, which would end her career. She looked to eastern medicine and really anything she could to counter this. She found some pain reduction, but nothing really addressed the underlying reality. At the same time, her mom had began to strength train and was seeing powerful results in her own life and a regaining of capabilities she never thought she would regain. Plus, her mom was stronger than her! Her mom had embraced "make women anabolic again." Limitations & a Less Mentality What Monica and her mom had confronted before strength training was an expectation of an increasing number of limitations. No solution was provided. She also confronted a similar mentality among her friends, who in their pursuit of health always were looking for less: less food, less bodyweight, less of them. It seems like whether pursuing health or confronting the loss of health, there was an expectation of losing things. Make Women Anabolic Again - Embrace More Monica - inspired by her mom and at a loss for other options - embraced strength training and adding muscle. She's gained 30 pounds, but her waist is snatched (this is a good thing). She feels more sturdy and more healthy. Her hand is more resilient. It is not without pain, but she bounces back more quickly. She looks and feels better. That hourglass shape that people want - she got that, but going against the mainstream approach. Make women anabolic again. Embrace more. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show <a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="n
Tue, August 15, 2023
Protein: Whey Isn't the Only Way - Beast over Burden
Are you reliant on whey protein to get your daily protein. You can get adequate protein without whey - learn how! This podcast really addresses how much protein you actually need a day and then how to best consume that protein. Check out the Barbell Logic podcast landing page . How Much Protein? - Show Me the Whey How much protein should you consume daily, especially as a lifter looking to get stronger and add muscle? The often repeated mantra is 1g of protein per pound of bodyweight. This is certainly doable, but it's a lot and forces many to turn to whey & protein shakes to meet this threshold. But is this really necessary? Better data suggest 1g per pound of lean bodyweight is more than sufficient, and really 0.8g-1.2g per kg bodyweight is just fine. Like many other things, use some common sense. Are you always sore or achy? You're probably not eating enough protein. Do you have lean protein options at most if not all of your meals? Then you're probably consuming enough. Protein Without Whey Dependence Admit it, whey protein isn't really satisfying. It doesn't lead to satiety and large amounts can cause gassiness or even worse digestive issues. If you can consume enough protein from your everyday meals, you should (and you can). Focus on whole food options and think about each meal and snack. Are some of your go-to snacks or meals lacking protein - see if you can bump up that protein. Andrew tries to prioritize protein in breakfast, lunch, and his snack so that he has more flexibility at dinner. This way, he's not worried about not having enough protein at dinner or feeling guilty. Having convenient protein options on hand really helps. Greek yogurt is a great option. Eggs and egg whites are quick and easy to cook. Prepping protein in large amounts so you can add that to some starchy carbs, veggies, or a salad helps remove the need to take the time to cook protein during busier days. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram <a href="https://barbell-logic.com/podcast/" ta
Tue, August 08, 2023
Milky Boys - Beast over Burden
Have you (or are you currently) following the way of the milky boys? Have you had a milky boy phase? It's okay, many if not most of us have been a milky boy. Check out the Barbell Logic podcast landing page . Milky Boys Have you decide to forego concerns about bodyfat, weight, waist, digestive health, time spent on the toilet, and any other fitness goals to pursue with reckless abandon the sweet, sweet call of the milky boys? It's okay - many of us have been there. You push the milk to push your weight up to push the weight on the bar. Bumping calories up a bit while ensuring you are consuming adequate protein and carbohydrates to support your goals? NAH - gallon of milk a day. This episode is about body image, sustainable nutrition , and coming to terms with what you ACTUALLY want. Skinny Boy to Milky Boy Andrew shares his two opposing experiences of - in high school and college - drastically reducing calories to lose weight. He was underfed, weak, and not feeling great. Spring forward, and it's time to squeeze every milk-fueled drop out of LP. He was overfed, strong, and not feeling great. Maybe these oppose each other, but like cowardice and rashness. You find the virtue in the mean. With the help of Gillian and Niki, when confronted with potential options for where to take his nutrition and training, Niki asked, "What would that feel like?" Milky Boy to Muscle Boy He thought about what that would actually look and feel like, and it was bad. What if the best way to lose weight was more gradual? What if, instead of going from mountain dew and pizza to chicken and broccoli, you took small, incremental, MED steps that helped you build habits along the way. For example, let's say for you alcohol is a non-negotiable and you find yourself averaging 35 drinks a week. Instead of going to 0, what about going to 20 or 25? What about reducing the amount, seeing how that feels, seeing how you and your body react, and readdressing this change (and what you'd like to do) after you've processed it? Scared of the Scale - Milky Boy Madness The scale can be a problem. You associate a picture, a time of your life, an image of your body, a level of performance with weight X. You want the body, the performance, the feeling. You need the habits to get you there. You don't actually care about the number that pops up each morning. You have to have a sanity check. Measuring waist can help. Monitoring lifting belt hole, how clothes fit, how you fit - these matter. Also consider how you've done with nutrition. If you look better, feel better, and have honestly been doing pretty well with nutrition, don't freak out about the scale. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourse
Tue, August 01, 2023
Investing in Life & Training - Beast over Burden
Invest in training and life to achieve your goals and find happiness and meaning. Andrew & Niki explore how training - and other worthwhile pursuits - are investments and how you can conceptualize and weigh the worth of these investments. Check out the Barbell Logic podcast landing page . Conceptualizing in Investments What is an investments? Without looking at a dictionary, it's an input or sacrifice of something where the investor expects a greater result than the input. The investor gives something up for a future result that provides more value. We too often think only of money when it comes to investment. You can earn more money but never gain more time. When you spend money on a professional, such as a coach or service that helps you learn a skill, you are spending money to save time. If you train yourself you are coaching yourself. If you invest in the time to learn how to become a coach, that is an investment. If you fail to do this, you're probably a bad coach and will find you stall early. When you think about investments, you need to think about your deep whys. You should be investing time and money in things that are actually important to you, that bring you value. Invest in training if health, toughness, and strength are important to you. Andrew brings up 8 major elements of life in which you can invest: things that help you become better at using your mind physical health emotional relational finances professional philosophy/religious/spiritual artistic (subcreation) A good investment is important to you and should positively affect all or as many of the above as possible (sleep is a good example). Invest in Training and Life To train, you must spend time, effort, and money. You must set aside time to train. You must purchase equipment or a gym membership. If you decide to go ultra-rugged and not purchase any equipment, you need to spend some time finding heavy rocks and other creative ways to train productively using your bodyweight and what you can find. Training comes with pain. You must undergo discomfort to progress. If you don't train, however, you will experience the pain that comes with inactivity (the idea of beast over burden really gets after this). Investing in a coach is an investment of money that saves you time - both in terms of having to learn how to be a coach and likely following a more effective program and thus progressing faster toward your goals). Invest in training. Invest in life. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.
Fri, July 28, 2023
How to Build Trust - Coaching Success
Matt describes how to build trust in your business value equation. This is a crucial aspect of running a successful business with clients who actually enjoy your product or service. Andrew Jackson gave a talk on this, which you can watch here and learn more about here . This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE . Check out the Barbell Logic podcast landing page. What is Trust and How Do You Increase It? Trust, in the business value equation, is the difference between the client's perceived value and the price. Increasing this difference - increasing trust - leads to happy customers who do not want to leave. This lays the foundation for creating a successful business. How do you build trust as a coach (or really in any business)? Matt discusses three components. ability integrity benevolence Below, we define these and discuss how to boost each one, which ultimately grows trust. How to Build Trust Matt discusses useful short definitions of each of these that help you remember the difference. ability - you can integrity - you do benevolence - do you care Your ability is your expertise, your skill, your knowledge. People hire you in part because of this. You have the expertise, which they lack, to solve their problem. Of course, a friend or acquaintance may have recommended you. Your expertise played into this recommendation, but your integrity and benevolence did as well. Integrity should increase over time. Do you do what you say you will. Do you show up on time. You will make mistakes, so you must constantly build up your integrity account. A mistake is a withdrawal, so be intentional about building up this integrity after a mistake. Lastly, benevolence is that you care. As someone's coach, you should care more about your clients' training besides themselves. Benevolence also should increase over time. Your clients' perceptions of these is what matters. You might think you're a highly-skilled coach which high integrity and benevolence. If your clients think otherwise, you might want to reevaluate what you're doing. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https
Tue, July 25, 2023
I Broke My Back...Spinal - Beast over Burden
I broke my back...spinal. Is life over? No. Learn the training, lifestyle, and mindset adjustments to deal with back injuries. Check out the Barbell Logic podcast landing page . I Broke My Back...Oh No! Back pain and back injuries happen. Sometimes it's just the occasional tweak that goes away in a few days, or a short surprising sensation. Other times, it's debilitating, life-altering, and seems to redefine your life. Your back hurts when you do everyday activities like tying your shoes, going to the bathroom, or picking up your kid. Squatting and deadlifting are excruciating. You're in a large company. If you're reading this, we hope you've spent time lifting, so that you're strong, and your back is strong. Let's discuss how to deal with serious back pain. I Broke My Back...Lifting & Movement Changes You'll have to come to terms with your programming changes over time. Do you simply have to reduce intensity and volume? Do you have to do variants on the deadlift and squat? Or, are deadlifting and squatting off the table for awhile. Whichever reality you find yourself in, it's okay. Programming will change, but keep exercising, working out, and pursuing health and quality of life. Keep training, don't stop. Look to prioritize difficult sets and don't get tied to the weight on the bar. Do what you can, acknowledging that movement almost always helps and gaining strength and muscle, insofar as you can, are good things. I Broke My Back...Lifestyle & Mindset Changes What will matter more than sets and reps is your mindset. This hurts your identity as a lifter. You identified yourself as the person who can deadlift 500 or squat 315. That might not be the case for awhile (or, even ever again). Allow yourself to experience the emotions that come from the pain: fear, frustration, anger, sadness. Look to spend more time pursuing physical activity outside the gym. If there are things like walking, hiking, swimming that don't bother your back and that get you moving, these are great to maintain health but also to keep you active and healthy. Give yourself some leeway and time. If you go into the gym and it hurts so bad to do the planned workout, don't do the planned workout. You might call an audible. You might come back the next day and try again. It's a process. Progress won't be linear. It won't last forever (but if it does, this isn't the end of your life). Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts <a href="https://www.instagram.com/reynoldsstrong/" target= "
Tue, July 18, 2023
Hypertrophy: Life After 5s - Beast over Burden
Hypertrophy: life after 5s. Is it real? Can we really pursue muscle growth over weight on the bar. How does programming change? Why do people make this shift? Will you have to change your wardrobe? Andrew & Niki answer these and many more questions. Check out the Barbell Logic podcast landing page . Hypertrophy: Life After 5s For many, after some time (often a couple years) of pursuing strength above all other adaptations, grinding away on heavy weights in the 1-5 rep range, the sweet call of hypertrophy whispers softly on the wind: "hypertrophy, hypertrophy." Do you answer the call? Yes, yes you do. Pursuing muscle growth is a reprioritization in training, that still follows the basic idea of simple, hard, effective. It means more sets close to failure, and a greater amount of stress from accessory lifts (and maybe...gasp...machines). Hypertrophy: life after 5s...it can mean a new wardrobe, more food, different rep ranges, different exercises. Learn more, and come learn the way of the beefcake . Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, July 11, 2023
Sustainable > Optimal - Beast over Burden
Sustainable over optimal - keep this in mind with your fitness, nutrition, and other self-improvement plans. Sustainability is more important than optimization. Check out the Barbell Logic podcast landing page . Sustainable over Optimal Too much ink has been spilled over the perfect weightlifting program, best powerlifting programming, optimal bodybuilding program. What most people find, with rare exception, is that the optimal program does not work with the realities of their life and goals. They may, for awhile, grind away at these programs and hit PRs, but they find they're spending less time with their families, they're dreading their workouts, and when major life events pop up they don't see how they can continue training. Now, to be clear, if you find yourself in a situation where you can commit the time and effort needed to pursue optimal, and you enjoy this type of training, go for it. Too many people see the time and effort required to train from those discussing optimal programs, and don't realize how effective time-constrained programs can be. We come to sustainable over optimal. Sustainability over Perfection Life events often reveal one's dislike for the sacrifices optimal training requires. For example, a new child, a move, a change in jobs - something like this can really illuminate that the current programming paradigm cannot be sustained. Are you enjoying your training or nutrition? Can you still pursue other important goals, or have those moved to the wayside in the singular pursuit of PRs. Sustainable over optimal programs means really identifying your available time and preferences. You choose ways to train that do not detract from your desired lifestyle. You began training to improve quality of life - if training is tarnishing your desired lifestyle, it's time for a change. Pursue sustainable over optimal lifting, nutrition, and self-improvement approaches. This is the key to accomplishing your goals - all of them. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show
Tue, July 04, 2023
Is Your Training Fun!? - Beast Over Burden
Is your training fun!? Niki Sims and Andrew Jackson discuss why they entitled this podcast "Beast over Burden," feedback they've seen from listeners, and how they've come to think more about training for life. Is Your Training Fun!? Some people seem to enjoy training more than others - Matt and Scott have discussed so-called "medicine takers." Acknowledging this, however, you should not dread every single workout. As your training session looms, your blood pressure should not increase. Training should not suck the joy out of you. Andrew & Niki have noticed, both from the client and coach perspectives, that despite the effectiveness and helpfulness of the MED programming approach, sometimes more stress - even the minimum effective additional dose of stress - is counterproductive. Increasing stress in these situations is not ineffective for physiological reasons, but because the client simply cannot continue to grind away with the same workouts and lifts. Is your training fun? A change needs to happen - and that change isn't the stereotypical "MED" change. Beast Over Burden Training should be fun. Of course, we don't begin to train for fun, but rather because we've identified trends we want to stop and problems we would like to solve. You want to be stronger, healthier, more confident. These things actually enable you to have fun outside the gym. If you don't burden yourself with challenging training, then physical limitations will burden you later in life. Then you'll burden your loved ones. Training empowers you throughout your life, making you more capable and helping prevent your reliance on others as you age. Is your training empowering? Is your training fun!? Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" re
Fri, June 30, 2023
We're BACK!
Listen to the Barbell Logic podcast return. Matt Reynolds, Niki Sims, and Andrew Jackson discuss the two podcasts that will come out weekly, the different audiences they address, and the weekly schedule. Check out the Barbell Logic podcast landing page . Barbell Logic Podcast Return - Beast over Burnout We're back, with two podcasts for your listening pleasure. Andrew and Niki host the Beast over Burnout podcasts, which comes out on Tuesdays. This covers lifting and lifestyle topics, especially with the kind of life we strive for through training and how that changes as people's lives change. Too many podcasts, articles, and videos target themselves to competitive lifters and people with seemingly optimal lives (who are these people!?). That's not us. We want you to build sustainable training habits that you incorporate into your actual life, not to change your life for the perfect program. Barbell Logic Podcast Return - Coaching Success Matt hosts a weekly podcast on the business of coaching , entrepreneurship, becoming people of action. This will typically be a shorter episode of Matt by himself that will air on Fridays. Whether you're interested in improving your life through lifting and self-improvement, or bettering your business and others' lives (or both) we have a podcast for you. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, March 07, 2023
Update from Barbell Logic
Listen for a barbell logic podcast update. We're taking a temporary pause to pursue some exciting opportunities and will return soon with more great podcasts. Check out the Barbell Logic podcast landing page to give us feedback on the podcast during the temporary pause. Barbell Logic Podcast Update The podcast has been an unexpected success for Matt, Barbell Logic, and all the hosts since its beginning in 2017. When Scott and Matt started recording those first podcasts, they didn't realize it would be continuing into 2023, have garnered all the support and audience and recognitions that it has. That it'd had over 450 single episodes, and almost 600 if you count series episodes. Because of some exciting opportunities that Barbell Logic needs to focus its efforts toward , Barbell Logic is temporarily pausing the podcast. Stay subscribed, as we'll return with more great podcast content. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Fri, March 03, 2023
The Voluntary Hardship Mindset
Learn about the voluntary hardship mindset that allows you to crush your goals, makes life better, and underpins happiness and success. Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing recovery for seniors. Jaime Collins joins them, discussing psychology and her journey. You can check out more of Sully's work on the Greysteel YouTube channel . Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Voluntary Hardship Mindset If you want to achieve lofty goals, you'll have to do difficult things . Whether you've found yourself struggling with the effects of a comfort-driven life, or you've generally been active but are pursuing strength training, you've determined that you want to change the course of your life and have some idea of what you want to achieve. To get there requires you choosing to complete challenging things repeatedly. If you're lifting, you're an athlete. Athletes train. They do hard things. They move intelligently toward their goals. The voluntary hardship mindset means you don't eat everything you want based on pleasure. It means you occasionally grind on reps you're not sure you can finish. It means you train consistently in the gym, even if you don't feel like it. You might have heard of the term "adulting." Well, the first person you have to take care of, the first responsibility you bear, is yourself. Embrace life and its loveliness, including the hard parts. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email pod
Tue, February 28, 2023
Recovery, Sleep, & Nutrition for Masters Athletes
We discuss recovery for masters athletes, focusing on sleep and nutrition. Improve your sleep and nutrition, recover better, be stronger and healthier. Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing recovery for seniors. Ann Buszard joins them, discussing her journey and how she has approached recovery. You can check out more of Sully's work on the Greysteel YouTube channel . Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Recovery for Masters Athletes It's often said, but less often followed: you get stronger as you recover. You undergo stress, allow for recovery, which enables adaptation. This is the way. On a population-wide level, too few stress themselves adequately to begin with. For gym-goers, many if not most fail to organize stress and recovery intelligently. Because of this, they fail to meet their goals. Promoting adaptation requires attending to recovery. Recovery for masters athletes and all lifters mostly falls into the buckets of nutrition and sleep. The principles underlying recovery for seniors don't differ from younger athletes. Masters athletes may face some additional challenges, just as they do when the barbell prescription (the stress) is examined. Nutrition for Masters Athletes Often times, seniors do not eat as much. What they eat (especially protein) their body does not process as well as a younger athlete's body would. The importance of getting adequate protein, therefore, only increases. Many masters athletes will need protein supplementation (whey protein powder or something similar). Similar to how training matters more for masters athletes, recovery matters more for masters athletes. You have likely seen teenagers and younger adults eating highly processed food and seemingly not being affected by it. Nutrition for masters athletes matters. Masters athletes cannot afford to fill their diets with highly processed food that doesn't provide the protein, fiber, energy, and micronutrients they need. The second key to recovery for masters athletes is sleep. Sleep for Masters Athletes Sleep seems to be discussed less than nutrition, but it does not matter less. You need to sleep . Sleep promotes recovery promotes strength and hypertrophy. Develop a sleep routine to help your body more easily fall asleep. This first includes the fact that it is a routine. Secondly, it should include things like not viewing screens, bright and blue lights, an
Fri, February 24, 2023
Female Masters Athletes
We need more female masters strength athletes! Learn about the benefits, and myths of strength training for women seniors. What's different about strength training for female senior athletes - almost nothing. Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing strength training for women masters athletes. Debbie Wrotslavsky joins them, discussing her journey and the positive changes she's seen since beginning barbell training. You can check out more of Sully's work on the Greysteel YouTube channel . Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Female Masters Strength Athletes - Mostly the Same What's different between strength training for men and women above the age of 50? Not much, really, as both desperately need the physical and mental benefits that barbell training provides. Some differences exist between training men and women, but as men and women age, those differences become less important. Plus, for seniors, we're mostly discussing training for health, not trying to eke out PRs for competitions. Female masters strength athletes train about the same as men. Programming, the approach to training, the exercises prescribed - these are the same for both men and women, before and after the age of 50. We Need More Female Masters Strength Athletes Women, for reasons we can only guess at, don't strength train as much as men. We'd love to start the trend to reverse this. Adding muscle and strength only becomes more as people age, men or women. Women look better and more feminine with the muscle that comes from strength training. Getting bulky doesn't happen by accident. Consider how many young men who want to look like Arnold and train with barbells don't. Instead, female masters strength athletes will gain confidence, vibrance, strength, mobility, and beauty - yes, beauty - from barbell training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <a href="https://www.insta
Tue, February 21, 2023
Programming Masters Athletes
Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing programming masters athletes. They discuss the similarities and differences with programming younger lifters. Additionally, they cover common pitfalls, increased risks, and important considerations. Laura Welcher joins them, sharing her strength journey and how her programming has changed over time. You can check out more of Sully's work on the Greysteel YouTube channel . Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Programming Considerations for Seniors Programming is balancing stress and recovery. Without stress there is no adaptation. Without recovery there is no adaptation. Seniors' muscle, bone, and connective tissue is older. Recovering from stresses becomes harder. Programming masters athletes must take this into consideration. The risk of overloading or overstressing a masters athletes is too great, and one must err on too little, not too much, stress. An injury, with the resultant break from training and activity, is too grave and serious a risk. Older lifters are intensity-dependent. If someone is only squatting one-hundred pounds, performing 5x5 @ 70 lbs is a waste of time. Additionally, be weary of too much volume (and, similarly, too much frequency). Programming Masters Athletes Masters Athletes begin their strength journey, like anyone else, on a linear progression program . Exercises may be modified , but the stress increases linearly while this possibility remains. As linear progression slows, the program almost always moves into a heavy-light-medium, as opposed to Texas Method, variant (although, of course, Texas Method is essentially a form of high-low-medium). Masters athletes almost never reach an advanced programming state. It requires a sustained consistency over a long period of time, which rarely occurs. It also requires an amount of time and focus that almost never occurs. Lastly, most advanced programs require the lifter to undergo an accumulation of stress that brings that athlete to the brink of overtraining. For programming masters athletes, the brink of overtraining must be avoided. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: <a class="autolinked" href= "https://bit.ly/3EJI18v" target
Fri, February 17, 2023
Exercise Modification for Seniors: John Claassen's Story
Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing exercise modification for seniors. John Claassen, their 93-year old client, shares his inspiring story. You can check out more of Sully's work on the Greysteel YouTube channel . Exercise Modification for Seniors Seniors, athletes of aging, masters athletes - whatever you you call them - can and should strength train. Coaches may need to modify exercises to meet their ability. Modifications may be as simple as lighter weights or broom sticks. Lifters may need to deadlift kettlebells or sit up from a chair. They may not be able to press or even bench press, but they can still train. John Claassen's Inspiring Story John Claassen shares his inspiring story of how he began barbell training at 89. Like many seniors, he saw the risks and limitations that came from a lack of muscle mass and strength. He looked into exercise, connected with Sully, and eventually came to deadlift 250 pounds. Exercise modification for seniors can be applied to his specific case. He sat down and up out of a chair instead of squatting. He had to perform incline bench press as opposed to bench press or overhead press. Instead of deadlifting a barbell, he deadlifted a kettlebell. Finally, he curled with a broomstick to begin. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, February 14, 2023
Strength Prescription for the Sick Aging Phenotype
Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing in-depth the strength prescription for the sick aging phenotype. This episode laid out Noah's thoughts on exercise & programming criteria, and an important discussion into the role the criteria play for the coach. You can check out more of Sully's work on the Greysteel YouTube channel . Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Strength Prescription In the last podcast , Sully & Noah discussed the problems with conventional medicine and its inability to treat the sick aging phenotype. Keeping the notion of medicine, with the intent to actually address your athlete's root problems, helps frame the problem (and the solution). If force production underlies the various fitness attributes, and strength is force production, clients need to gain strength. Because strength helps all the physical attributes, barbell exercise need to be incorporated into the exercise prescription the client receives. As the client progresses, conditioning (especially HIIT ) can be added, but initially, a simple, linear progression provides enough stress. Dosage Criteria for the Strength Prescription If we think about this under the concept of medicine, be start to think about dosage, the frequency of the dosage, and what exercises fall under that prescription. Barbells are good. Strength is good. How do we pick exercises. What follows is Sully and Noah discussing the traditional 4 exercise selection criteria, then Noah positing criteria for programming. Sully suggests the exercise criteria are a post hoc justification of the exercises coaches would program anyway. Certainly, for most coaches, these criteria become engrained, and rarely (if ever) are they running through these criteria to choose an exercise for their lifters. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Inst
Tue, February 07, 2023
Exercise Medicine
Dr. Jonathon Sullivan and Noah Hayden are joined by RN Ann Buszard. They discuss how typical or conventional medicine today fails to address the root causes of most issues, including the Sick Aging Phenotype. They talk about how exercise medicine, specifically strength training with barbells, is the cure. You can check out more of Sully's work on the Greysteel YouTube channel . Bad Medicine and the Sick Aging Phenotype Too much medicine fails to address root causes. While modern trauma care can save life and limb, more and more reasons that people end up in ERs cannot ultimately be addressed in ERs. These causes need to be addressed earlier. Exercise medicine, as opposed to conventional medicine, offers a way to address what Sully calls the Sick Aging Phenotype. You know it. You may have it. If you don't, you almost certainly know someone who has it. The Sick Aging Phenotype is that combination of illnesses that worsen as many people age. It includes things such as obesity, high blood pressure, high cholesterol, and diabetes. Too many people accept that aging comes with a growing list of limitations. Exercise Medicine with Barbells Exercise medicine with barbells is safe, healthy, and effective. Contrary to many people's misconceptions, it doesn't mean getting huge nor is does it come with a high risk of injury. Instead, barbell medicine helps strengthen and add muscle and other tissue. This can give people more capabilities, as opposed to taking them off the table. Exercise medicine can give you years of quality life. Benefits of Voluntary Hardship This repeated process of doing difficult things regularly doesn't just come with physical and biological benefits, but spiritual and psychological benefits as well. It builds confidence, as well as muscle, and helps athletes of aging realize they can do more, not just in the gym but in their everyday life, that they may have considered impossible. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noop
Tue, January 31, 2023
Ditch All or Nothing Nutrition: A Nutrition Journey
Niki talks to Brittany Snyder , a Professional Barbell Coach, nutrition coach , and the Director of Nutrition at Barbell Logic. Brittany shares her journey of how she ditched all or nothing nutrition, shoved shame to the side, gave the fundamentals a chance, and finally created a sense of control with her nutrition. All or Nothing Nutrition...Generally Leads to Nothing Avoid fat. Carbs are evil. Only eat meat. No, avoid all meat and meat products. You should be fasting. You should be eating small meals throughout the day. Cut it out. If any of the aforementioned approaches work for you, that is awesome. For most of us, extremes don't work (at least not for long). We're talking about making sustainable nutrition habits that last for the rest of our life. We're talking about walking around feeling and looking better, being healthier, and building the virtue that voluntary hardship brings. Voluntary hardship, though, isn't about the the extreme white knuckle 3-week diet plan. It's about taking up the challenges that come with moving toward our goals. Give the Fundamentals a Chance Not every diet is right for every person. Like many people program hop from lifting program to lifting program, too many people bounce from all or nothing nutrition approach to extreme diet. Furthermore, people tend to know what foods are unhealthy and what are healthy. While there's disagreement, and people avoid certain foods for a variety of reasons, good, sustainable diets will involve building habits that last, move you closer to your goals, and have you burning more calories than you consume. Identify areas that you can most easily change to create the biggest results. That first means identifying what you're baseline is. For Brittany, she realized she was consuming about 800 calories after dinner every night. Her first step was to reduce that to 500. Your first MED step might be different, but there's often one behavior or action that is creating the biggest damage. To move toward your goal, you don't need to end that damage but rather limit that damage. All or nothing nutrition generally leads to nothing. Nutrition Budgets Empower One approach that works for many because it empowers it giving a nutrition budget. It might be a certain number of calories for a meal or time period (e.g. after dinner). It could be a caloric limit to alcohol or a limit to the number of drinks per week. What this does, however, is allow people to maintain their non-negotiables but reduce their damage. For example, you don't have to give up drinking after dinner, but if you're drinking 3, 4, or 5 drinks before bed, reducing that to 2 or 3 can make a big difference. Shove Shame to the Side Emotionally detaching from her behaviors and looking at them like data has really helped.</
Tue, January 24, 2023
Online Strength Coaching: Convenient, Personalized, Effective
Online strength coaching provides the most value, flexibility, effectiveness, and personalization of any coaching method. It enhances the quality of life of coaches and clients. This is a rebroadcast of episode 408. Online Strength Coaching Provides More Flexibility Online coaching allows someone seeking high-quality coaching to find the coach that's right for them - not the coach or personal trainer that's simply close. It allows clients to continue when they vacation or travel, and it allows coaches to continue to coach their clients when they vacation or travel. Online coaching allows lifters to still receive coaching if they're unable to train during the scheduled time block. With in-person coaching, if something arises that prevents the lifter from coming to the gym at the normal time, that lifter typically still has to pay, doesn't get the coaching, and might not be able to lift. Modern life comes with moving for many people. You can keep the same coach if you move or your coach moves. This enables coaches and clients to have 5+ year coach-client relationships, which is extremely rare and challenging with in-person coaching. Are you sick and can't come to the gym but still want to get something done, albeit at a reduced difficultly? No problem - your online strength coach can modify your program, and you're not at risk for getting anyone else sick. Online Strength Coaching is More Effective The primary value of in-person strength coaching that we and others have stressed is how fast the coach can get the client lifting with correct technique. We get lifters moving correctly under the barbell quickly and in less time investment by the coach than in-person coaching. The typical initial session is 90 minutes and requires the travel time and other inconveniences of meeting someone at a certain time and place. Through a series of roughly 5-minute videos the professional barbell coach can get you moving correctly, and almost certainly in fewer than 18 videos. This amounts to less time than initial 90-minute session. Also, this assumes the client leaves the 90-minute session with perfect form and does not return with the almost inevitable form creep. It simply is not that critical that the client's technique is perfect within the first couple sessions. Furthermore, changes made through online strength coaching seem to stick and last longer. Online Strength Coaching Provides More Value A professional barbell coach can deliver high-quality coaching with multiple touchpoints each weeks at a much lower cost to the client than in-person coaching. Likely, it will be 25% or less of the cost of in-person coaching. Even though the coach charges less, the coach makes more money more minute or per hour. This enables the strength coach to have more clients and coach more people - ultimately providing m
Tue, January 17, 2023
The Wonders of Walking
Walking seems so simple and easy, so mundane and pedestrian (literally) that it couldn't constitute an important part of your overall health and fitness plan, right? Wrong. Walking provides innumerable health and wellness benefits. These benefits include physical, mental, and spiritual benefits. Don't pooh pooh walking. Whether you're tracking your steps, hiking, or going for short walks throughout the day, consider adding walking to your routine. The wonders of walking abound. Get out there and walk! Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Physical Health Benefits of Walking As walking is a physical activity, the most obvious benefits, like other forms of physical activity, are physical health benefits. More walking every day - more steps - is correlated with better health outcomes. It may seem obvious, but humans aren't meant to sit all day in front of some type of screen. The low level physical activity fits solidly within the aerobic energy system, and unless you're walking briskly or up a steep incline, you shouldn't have to exert yourself too much. In addition to simply more activity, walking typically happens outside, which provides vitamin D from the sun, something that too many of us are lacking. Looking into the wonders of walking? Start with the benefits to your health and fitness. Mental Health Benefits of Walking You can't talk about walking without mental health. Physical activity and exercise, of course, improves mental health . Walking for most people doesn't induce the same stress that a hard conditioning or lifting workout does. It can get us out in nature, under the sun, and can be done alone, with someone, or with the accompaniment of a podcast or audiobook. Some people meditate when they walk, as opposed to the more traditional form where you sit and meditate. Whether you're looking for some alone time, some time with your partner or friend, or some time to listen to a podcast or audiobook, the wonders of walking include mental health benefits. Wonders of Walking - Time to Think Related to the above but deserving of its own separate mention, is the ability to think and have thoughts arise. Many artists, writers, and important figures have sworn by the benefits of walking. It can be an opportunity to do some deep work, away from the distractions of the home, the phone, and the computer. Have something that you're worried about? Think about it during a walk. Or, avoid thinking about it, and you might find that solutions and ideas occur to you, even though you weren't actively thinking about the challenge. Wonders of Walking - Ease, Simplicity, Availability Maybe it doesn't need to be said, but maybe the primary beauty of
Tue, January 10, 2023
Strength & Endurance: You Can Do Both
Strength and endurance - can you do both!? Yes, in fact, you can. While the adaptations and strength and endurance conflict, you can reach high levels in both. CJ shares his story of ruck marching, voluntary hardship, lifting, and joy. He describes how he balanced life, lifting, and rucking and realized he needed aerobic endurance events to be part of his life. He also shares how you could add endurance training to your program if you miss it (or want to try it out). Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Joy Lost but Rekindled CJ enjoys rucking. He had a background of aerobic endurance events in the military and his free time. During a particularly busy time in his life, he did not realized what he had lost and how he had repeated a foreign narrative of strength exclusivity that left him cold. Strength and endurance are mutually exclusive, right!? Then he injured himself on what should have been an easy event, that he could have crushed a few years ago. He did not want to be that fragile and remembered he enjoyed long, slow, endurance events. He evaluated his priorities, preferences, and available time, and decided to start rucking again. Rucking as Lifter - Strength and Endurance What's rucking? Rucksack is the German word for backpack. Its background comes from the necessity of Soldiers to move from one place to another with the equipment they need to fight. More recently, civilians seeking voluntary hardship have begun to ruck by themselves or in group events. Strictly, it's an endurance event, but strength and endurance benefit performance, as rucksacks can be heavy, and having a muscular frame helps. The other aspect of rucking, especially considering its martial history, is the communal aspect - this was something Soldiers did together. Shared Suffering Unless you train in a great black iron gym or have some good training partners, lifting is a solitary exercise modality. GoRuck and other organizations bring shared suffering into the event. You have to work together with other people to accomplish the event. This is something CrossFit gets right. The community aspect maybe more than anything else may be what keeps people coming back to CrossFit gyms. If you're looking to pursue strength and endurance events and looking for more social time, why not combined them? Suffer with your friends. Strength and Endurance It is true that you cannot pursue maximal strength and endurance. These adaptations limit each other. You can, however, pursue high levels of adaptations in both areas (as in better in both areas than the vast majority of people). This requires time and commitment, but it is possible. Ultimately, you need to decide on what matters
Fri, January 06, 2023
Conditioning for Lifters
What does conditioning for lifters look like? Do you need to do "cardio"? We examine conditioning & cardio for strength athletes. This is a re-release of episode 396. Conditioning vs Cardio "Cardio" is a nebulous and negative term, like diet. I need to go do some "cardio." What's the best "cardio" for fat loss? The term "cardio" comes from the word cardiovascular as in the cardiovascular system of the heart, lunges, and blood vessels that pumps oxygen and nutrients to your organs. Conditioning for lifters comes with the implication of a goal. You need to complete conditioning for health, or for your sport, or for general physical preparedness. Conditioning for Lifters - Fat Loss Why would a strength athlete include conditioning in his program? There's generally 3 reasons why someone would consider doing "cardio" or conditioning : Weight loss / fat loss Being "in shape" or general physical preparedness (GPP) Cardiovascular health / energy systems efficiency Lots of people think they need to do cardio for the first reason, and it's really the worst reason to "do cardio." Why? Because cleaning up nutrition habits far surpasses the impact of conditioning. Often times, people increase their food intake after cardio, as their appetite increases as well. This doesn't mean that conditioning cannot help in the calorie burning side of the calorie equation. But it's not the first MED step to take. Conditioning for Lifters - GPP People have an intuitive sense of being in or out of shape, and they're not wrong. This often comes from a suddenly more rigorous physical event, such as a hike or sporting event. You find yourself out of breath and hating life, and feel out of shape. This is really recognizing the inefficiency of your energy systems, and that you're cardiovascular systems is delivering oxygen poorly. Life can throw us unexpected challenges, and being prepared for them is a good thing. Conditioning for Lifters - Health As the previous reason started to lead into, conditioning helps improve the efficiency of the body's energy systems: phosphagen, glycolytic, and aerobic. Training these systems improve your cardiovascular health and is correlated with longevity and overall health . Just as stressing the muscles helps improve strength and effects hypertrophy, and these are correlated with health, stressing these energy systems is good for them and for your health. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: <a class="autolinked" href= "https://bit.ly/3EJI18v" target="_blank" rel="noopener noreferre
Tue, January 03, 2023
High Intensity Interval Training (HIIT)
HIIT is the best way to improve your conditioning and health and help with fat loss. Consider high intensity interval training for your conditioning. Energy Systems Overview HIIT's benefits come from how it uses and benefits the body's energy systems. Let's quickly investigate the body's energy systems. Adenosine triphosphate (ATP) is the energy currency of the body. ATP breaks down into adenosine diphosphate (ADP) and a phosphate group. This reaction produces energy that the body uses. For low intensity, long duration efforts your body pulls energy from its aerobic energy system. This is likely the energy system you're using now, and the one your body uses most of the time. When energy requirements increase, however, the body has two other energy systems to meet its energy requirements. For extremely short duration, high intensity efforts (such as HIIT), your body uses its phosphagen system. This takes advantage of the ATP readily available in your muscles. It also benefits from creatine phosphate (CP). Creatine phosphate adds its phosphate group to ADP to produce another ATP and produce more energy. This system only lasts about 10 seconds. For high intensity, medium duration efforts, the body uses glycolysis. This is the breakdown of carbohydrates that produces energy less quickly than the phosphagen system but more quickly than the aerobic system's oxidation. This system lasts for maybe a couple minutes. HIIT: Why & What? High intensity interval training involves high intensity, low duration efforts with rest to allow for recovery in between intervals. During the interval, you will be using your phosphagen and glycolytic systems, but during the recovery both the glycolytic and aerobic systems will be providing ATP to replenish the ATP stored in your muscle. Because high intensity training requires all your energy systems when you consider recovery, it improves all your energy systems. Low intensity, long duration efforts do not provide the same benefits to high intensity. This is similar to how strength benefits endurance but endurance does not benefit strength. If you can do 40 push-ups, doing sets of push-ups will provide little to no benefit to your bench press. Improving your bench press, however, will help increase your push-up numbers. High intensity interval training helps your heart health and prepares you for potential events in life that require heavy breathing efforts that are longer than a 5-rep set of squats. How to Do HIIT High intensity interval training exercises should be low skill and low impact. This is where CrossFit often goes wrong, as they often perform high impact and high skill movements, such as high repetition, heavy Olympic lift variations for conditioning workouts. When and how often should you perform high intensity interval training? How long should
Tue, December 27, 2022
Wearables for Health: Why Wear Wearables
Wearables for health abound. They can track lots of different metrics for health and can help gamify the pursuit of your goals. Matt & Niki explore why you might consider wearing wearables & how they use them. Wearables for Health What are wearables? Wearables are devices that you wear (duh) that can track various data. Some of the things they can track include: calories burned, steps walked, heart rate, body temperature, and sleep quality. Wearables for health have grown more accurate in their measuring, but the primary reason for wearables is not accuracy but precision. You can compare different points in time and recognize trends (e.g. in general my sleep quality has improved over the last year as I reduced my alcohol consumption). Some things they track directly, such as heart rate and movement. Others they track indirectly, by combining and analyzing various pieces of information they record directly. For example, sleep quality can be assessed by recording heart rate and movement. Why Wear Wearables for Health? Wearables provide various metrics that you can track. So why wear them? As Dr. Sullivan, Niki, and CJ discussed in this podcast , if you're gathering data, you need to know why you're gathering that data. This does cost some money, attention, and time to record and observe these metrics. Wearables for health help gamify the pursuit of your goals. Anyone who has ever measured their daily steps has noticed that if they're close to a big number, such as 10,000 steps, they will typically do the extra work to hit the daily goal. This incentivizes you to push a bit harder to hit certain markers. These markers do not necessarily equal better health, but they may correlate with improved health. Thus, this gamification can lead to improved results toward achieving or crushing your goals. What wearables for health should not do is add stress. If you find missing a certain goal stressful, or you're worried about what your wearable will tell you about your sleep quality, then you're missing the point. These should be tools for improving health and accomplishing your goals , not another stressor (as if we need more). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram <a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank"
Tue, December 20, 2022
2022 Holiday Message
Matt and Rachel Reynolds bring you this special edition of the Barbell Logic podcast, holiday edition. Matt & Rachel share their 2022 holiday message of gratitude, joy, anticipation, and reflection. Thank you for being fans & clients, coaches & clients! This time of year is a time of reflection and joy, gratitude and anticipation. Families and friends gather, erect decorations and lights, and break bread together. Matt, Rachel, and all of us at Barbell Logic thank you. We are grateful for all of you. Barbell Logic turns 6 years this December and remains committed to its core values and doubling down on what we do best. In 2023, you can look forward to some of the following and more: More Barbell Academy courses & content (included at no additional cost if you've already signed up) TurnKey Coach, with out web application and backend support to you coaches who provide (or want to provide) online coaching A 2023 fitness challenge In this 2022 holiday message, we look back, look forward, and most especially thank you. Merry Christmas and Happy New Year! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, December 13, 2022
Helpful Health Markers with Dr. Sullivan
Sully joins Niki & CJ to discuss health metrics that matter. Sully's biggest question is why do you think you need the test or data point? How will this information change your behavior? Check out the Grey Steel YouTube channel here . They refer to a red flag article a few times in the podcast. Read that article here . Drowning in Data - Helpful Health Markers It's easy to drown in data. One can wear wearables and get up-to-date health markers. We bombarded with inputs, news, sensory data, videos, podcasts, pings, updates, notifications. Going with the current, sometimes bolstered by financial incentives, means gathering more data. This data can give a blanket to client and practitioner of objectivity. It also allows delay. What to do with the patient? Let's get more data. Administer these tests (oh, and I paid more when I prescribe more tests). For coaches, it can be things like the Functional Movement Screen (FMS) and other tests. Complication's siren call can obfuscate the reality that we haven't moved the patient or client any closer to their desired outcome. What are helpful health metrics? Ones that drive decisions and behavior - pieces of data that will make you act differently. Data Should Drive Decisions - Health Metrics that Matter Gathering a host of tests & metrics provides the illusion of understanding and objectivity. It's mostly noise, and you might miss the signal. Coaches should know red flags, when training is contraindicated. The lifter and client should understand baseline, and when something changes that indicates something is off and further digging into the problem may help. What are some typical important health markers for coaches? Having an understanding of what the client does outside the gym (other physical activity, sleep, nutrition) & when that changes drastically (e.g. someone who is mostly sedentary goes for a long hike and then misses their squats). Pain matters too. Some pain seems to come with being a human (low back pain). Still, the type of pain, what movements cause it, how severe it is, and if modifications in dosing (intensity, exercise selection, volume) decrease or eliminate the pain. Health metrics that matter drive decisions. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts <a href="https://www.instagram.com/reynoldsstrong/
Tue, December 06, 2022
Helpful Strength Gear: Problem-Solving Equipment
Matt & Niki explore helpful strength equipment that helps you solve problems, make strength training more fun, and build your home gym. They share specific pieces of equipment and for whom this gear might help the most. This isn't equipment to get started or gear 101 , but rather equipment and gear for those who are continuing on the path of strength and voluntary hardship. Helpful Strength Equipment You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can help you build compliance and improve your training. If you use it, it is ultimately an investment in yourself and your health. Accessories for Accessory Work Accessory work can get repetitive if all you have is a barbell. A few pieces of equipment can multiply the potential hypertrophy and accessory work you can program. Adjustable dumbbells allow you to add dumbbell variations and accessory lifts without taking up a ton of space (and saving money compared to a full set of dumbbells). Not only can you perform dumbbell variations of the main lifts, you can also perform more accessory work that you simply cannot perform with barbells (e.g. dumbbell flies or lateral raises). A similar example of helpful strength equipment is a pulley system. This enables lat pull downs as well as using the pulley system for hypertrophy work (triceps, biceps, etc.). The last helpful items that focuses primarily on the upper body is getting a dip attachment to your power rack or an adjustable bench. They allow variation for pressing movements, and you can also perform accessory lifts on the bench. Enabling lower body accessory work comes in handy as you become more advanced, as deadlifts and squats don't only get repetitive but if you face a big injury, you might not be able to perform one or both of these lifts for awhile. Some helpful strength equipment for this area are a reverse hyper, glute ham raise, or leg extension/leg curl attachment. Some of these take up a lot of space, but getting just one of them can provide additional leg stress and make a big difference in your lower body training. Supplying Supplemental Lifts This might be the widest area, as we're talking about different types of barbells and other items that can modify the main lifts . A deadlift bar ca
Tue, November 29, 2022
Thanksgiving Q&A
Matt Reynolds, Niki Sims, and CJ Gotcher join up to answer your lifting and lifestyle questions. They cover wrist wraps and wrist straps for deadlifting, upper body pulling exercises for novices, BJJ, hiking & rucking, stuffing or dressing, and more in this fun but informative holiday Q&A. Wrist Wraps & Lifting Straps for Deadlifts If you're having wrist issues, don't hesitate to use wrist wraps for your lifts. Wrist wraps for deadlifts, however, should not really help. During the deadlift your wrists are in tension, not compression. Use the wrist wraps on all your lifts where your wrists are in compression, even the squat. Lifting straps , however, are fine if you're having grip issues. Upper Body Pulling Exercises for Novices Our Best Exercises for Strength video discusses the main 4 lifts to get stronger. We still stand by this. Lifters, however, add some type of upper body pulling exercise early on as a lifter, some adding them as they begin their novice program. It partly depends on their goals and current situation. Some people may really want to get their first bodyweight pull-up. There is no reason to weight, and this may be a good situation to have a lifter move to a 4-day split routine as a novice. Others may be in the military or a similar situation, and may need to maintain or improve their chin-up or pull-up performance. Others, however, may be true beginners with little to no experience in the gym. Focusing on the main four lifts for them is enough. As they get stronger and their technique improves, adding in something like a barbell row, lat pull down, or chin-ups makes sense. Hiking, Rucking, & BJJ Niki shares here favorite submission move in BJJ. CJ gives a brief description of his recent rucking event and if it was the hardest thing he's every done. Matt discusses how a supposedly friendly hike became a 7-hour ordeal of terror. Holiday Traditions How do you say the word "pecan?" Do you eat stuffing or dressing? What are their favorite dishes, drinks, and desserts for Thanksgiving. Learn this and more, and share your with us on Instagram . GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can c
Tue, November 22, 2022
Coaching Lessons Learned
We share our coaching lessons learned - professionalism over mastery, personability and personalization over optimal programming, flexibility over rigidity, long-term good over short-term gains, and more. Coaching Lessons Learned If you're not growing, not learning, not improving, then you're getting worse - that's the nature of this existence. Entropy comes with the deal. That's why, coming near the end of this year and during a time when we reflect on what we've learned, what we'd like to improve on going forward, and what we're thankful for, some BLOC coaches share their coaching lessons learned. Whether you're a coach, lifter, or within earshot of this because your spouse or significant other plays their podcasts too loud, we hope you learn something from this. Personalization over the "Perfect Program" The perfect program, lost to moderns, either buried in the lost city of Atlantis or created by some super secret Soviet coach, still encoded and not translated into English, does not exist. The principles of programming always matter, but they must be applied to the person who presents himself in real time in front of you - your client. What are his circumstances, limitations, preferences, fears, goals ? These matter more than perfect technique, 12 minute rest periods, or the DUP template you've improved for decades. The programming has to work for your client, not, for the long-term. Coaching Lessons Learned - Source of truth. An easy example of this, especially early on, is the reality of biomechanically efficient form when it comes to the lifts. The truth of gravity tells you when you're doing it wrong. Personal records can be a source of truth, but look for other metrics as well. What is the client's motivation? Is nagging pain not improving? Seek ways to understand and track truth. Outside the Gym & Technique The biggest keys to success lie outside the gym. Niki and CJ share similar coaching lessons learned. Sleep, getting to the gym early and staying late, preparation, food, socializing - these all affect your performance as a coach and lifter. Relatedly, you have to be more than a form technician. You have to have basic knowledge of nutrition and the basic situations that are likely to arise (back tweak, elbow tendinitis, get sick, etc.). You will eventually encounter problems that lay outside the typical situations, and do your best to solve them, refer them out, or help find them a new coach. Your Ideal Strength Client? A decade ago, Niki & CJ would have likely said something like someone who is younger, eating tons of protein and calories, doesn't have other conflicting physical activities outside the gym, and can rest long between work sets . But, they've come upon more coaching lessons learned, and changed th
Tue, November 15, 2022
Autoregulation Q&A
Jordan Stanton returns to answer your questions on velocity based autoregulation. Why is this not for novices? What guidance would you give to lifters when the device tells you you should have a big PR? Who is a good candidate for velocity based training? Autoregulation for Novices? Form is not stable, and this is a requirement, especially for velocity based autoregulation . Novices, in addition to needing to improve technique and develop consistent form, beginners need to experience higher RPE sets. More advanced lifters cannot recover from RPE 9+ sets like beginners, can, but novices and early intermediate can benefit from just how heavy "heavy but doable" can be. RiR & RPE - Are They the Same? It depends. Some define Rate of Perceive Exertion (RPE) by Reps in Reserve (RiR). Others give RPE a more qualitative score. RPE comes from the endurance world, and can also be used for conditioning. For example, you might tell someone to run for 3 miles at RPE 6, which is an easy, conversational pace. Is Autoregulation Just Changing the Intensity? Not necessarily, though sometimes. The simple way to use velocity based autoregulation is to identify your estimated 1RM for that day, and then perform the work sets based off that information. Similarly, a lifter may work up to a single at RPE 8, and then do back off sets from that single. Some autoregulation techniques adjust volume. A lifter could perform an AMRAP for one or multiple sets. For velocity based training, a lifter could adjust the volume based on velocity decay. One week, a lifter may only do 2 sets of 2, whereas the next it could be 5 sets of 2. 1RM Every Workout? Some programs do work up to a heavy single. They typically are performed at a prescribed RPE , such as RPE 8, and are not a true 1RM. Other programs have a lifter work up to a 1RM, but often on a supplemental lift (e.g. Westside conjugate max effort day). Back off sets are completed based off the heavy single. The PR is There for the Taking For you pessimists out there, the main benefit of velocity based autoregulation out there may be the avoidance of missed reps, and more appropriate intensities for blue collars days. The flip side, however, is when the device tells you should have a substantial PR. In these cases, what do you do? Considering that this is an advanced training technique and that as lifters advanced, those PR days become rarer and rarer, Jordan tells lifters to go for the PR , with caution. For example, maybe the Rep One device suggests a 50lb PR. He might te
Tue, November 08, 2022
Injury & Recovery, Pain & Progress - Niki's Story
Injury and recovery are no fun and not why we train. They're a part of life, and come with training, especially if you push yourself over a long period of time. How do you adjust programming and mindset to keep training and keep improving. Niki Sims shares her story of an injury that altered her training, identity, and pursuits, which ultimately caused her to not only alter reps and sets and exercise selection, but her approach and mindset regarding training and physical activity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Tweaks and Tribulations Niki was trucking along nicely, hitting squat and deadlift PRs , improving in BJJ. Enter pain and injury. She heard a pop during some deficit deadlifts. Her approach in the past had always been to do what she could, as much as possible, so she continued to pursue PRs. She hit a nice squat PR soon after that. Performance continued to improve in the gym, and pain increased in intensity and frequency. One morning, she woke up and was in so much pain she couldn't see straight. She deadlifted later that day in a friendly competition. She started to realize that looking at her lifting shoes was inducing anxiety, and the time that had been fun and solace and a welcome break every day - her gym time - now came with pain and anxiety. She wasn't ready to stop lifting. Reduced intensity and doing as much as she could only increased pain over time. It wasn't working. Injury and Recovery: Mindset Matters Niki had built an identity around performance, competition, and ability. The previous period of relatively stable progress in the gym and on the mat had to give way to an examination of why she was training in the first place , what she wanted to get out of training going forward, and what was best for her - physically and mentally. She realized she couldn't go down that mental road of comparing what she used to be able to do to what she can do now. She also couldn't second-guess decisions she had made in the past about training or continuing to chase after PRs. She had to embrace reality and possibility, while digging deeper to understand her deeper reasons for training and exercise in the first place. Deadlift 440 pounds was an important goal for her, but based on current limitations and important whys, keeping this as a goal was counterproductive for her mind and body. You can't let yourself spiral into mental cycles of associating the gym with pain and f
Tue, November 01, 2022
Autoregulation for Strength Training: An Overview
Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method. Autoregulation - The Concept The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout. During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can. If the lifter misses a rep or set, a programming change probably needs to occur. If the lifter has a bad workout but hits all the reps, then she learns about just how heavy "heavy" can be. It can be a qualitative experience in RPE 8.5+ sets. As the lifter advances, weight is often added less frequently, though you often see a linear progression of supplemental and accessory lifts. Without autoregulation, a lifter performs work sets based on a past one-rep max or similar maximal effort (e.g. 5RM) or her expected performance. Past performance does best predict future performance, but occasionally a lifter experiences workouts on the tails of the bell curve. A lifter may suddenly fail to hit prescribed reps or have to perform the reps at RPE 9+ effort, whereas the intended difficulty was closer to RPE 7. The other extreme is the unexpected easy day, when a PR might be available. Especially as a lifter progresses, these days come less and less frequently, so taking the PR may be warranted. Subjective Autoregulation The lifter can attempt to make a more-or-less educated guess on his 1RM from his subjective assessment using rate of perceived exertion (RPE) or reps in reserve (RIR). Work up to a single at RPE 8. This means you assess that you can complete 2 more reps. Then, perform 1x3 @ 93% and 3x5 @ 80%. If your RPE assessment is fairly accurate, the training stress and intensity that day will be appropriate - sufficient but not too much. The other primary subjective autoregulation method is the coach's eye. The coach can watch your warm up sets and help pick your work set intensity based on his assessment of your performance that day. This is an informed input, if you have an experienced coach, but it is still subjective. Lastly, the two methods can be combined. Whether in-person or online, this method works better. You have two independently-gathered albeit subjective data points that help determine the work sets for the workout. Online, the coach obviously cannot pick the intensity that day, but the coach can help provide feedback on the lifter's RPE assessments and notice patterns. For example, a lifter may tend to assess RPEs fairly accurate most of the time, and especially for upper body lifts. On bad days and for squats - this hypothetical lifter's least favorite lift - he tends to rate them higher than they were. This growing
Tue, October 25, 2022
Velocity Based Training & Autoregulation for Strength
Velocity based training & autoregulation for strength sounds complex, but it's really simple - learn the secrets of this training method. Why Try Velocity Based Training? We like simplicity - our tagline is simple, hard, effective - so why add a seemingly complicated piece of equipment and method of autoregulation to your coaching or training? First, this is not for novices. Novices need to add weight simply and linearly, improve technique, and experience the range of difficulties (the many flavors of heavy but doable). Often, a lifter will finally achieve something that equates to something close to an RPE 7.5 or 8. This means, the lifter can accomplish two, maybe three more reps, and either give up on a rep or express fear that he won't be able to do another rep. The reality is, this lifter has likely never experienced this level of intensity . If they have, it's been during a one-rep max attempt. The middle and end of linear progression confront the lifter with hardship, and the lifter must willfully overcome the challenge. Voluntary hardship is not simply a catch phrase. Second, velocity based autoregulation is not as complicated as it sounds. Intermediate and advanced lifters regularly use, and coaches often prescribe, programs based on percentages of their one-rep max. The average velocity correlates linearly with percentage of one rep max, so what the lifter is doing is still using a program based on his one-rep maximum. Third, velocity based training (VBT) is objective without requiring the lifter to complete a maximum effort set (either an AMRAP or 1RM). Autoregulation - Subjective or Objective Autoregulation adjust the prescribed workout based on the athlete's daily fluctuation and performance. This idea and approach comes from the reality that your athlete is not the same athlete every day, that his theoretical one-rep max changes, and that this varies and matters more and he advances as an athlete. Subjective autoregulation methodologies exist and include rate of perceived exertion (RPE), reps in reserve (RIR), and percentage based training (where the one rep maximum is guessed, albeit in an educated way). Conducting a daily maximum, as many reps as possible, or velocity based training are objective autoregulation approaches. The first two approaches, however, require physically and mentally exhausting sets to accurately identify the lifter's one rep maximum that day. Either the lifter must attempt a 1RM or the lifter has to do as many reps as possible. Only after these grueling sets does the lifter execute his prescribed work sets. Velocity based autoregulation avoids the need for these maximum effort sets. How Velocity Based Autoregulation Works Velocity based training allows a li
Tue, October 18, 2022
Stay Sane Coaching Family, Friends, & Co-Workers
Stay sane while coaching family, friends, & co-workers. Successfully juggle dual relationships while getting good coaching experience. Why Coach Family? Before we talk about how, we must always consider why. Why would you consider coaching family, friends, and colleagues, and is it worth the risk? For new or aspiring coaches, one major hurdles is acquiring experience and your first clients . New coaches typically get both experience and clients by coaching family, friends, and co-workers for free. Too many aspiring coaches spend too much time considering coaching or thinking about coaching and maybe even studying the book knowledge for coaching. If you want to coach, you need to coach. Family, friends, and co-workers can help bridge the gap from beginner coach to professional coach. Is It Worth the Risk? Only you can answer this question. You're balancing two relationships and two goals here. You have the familial or friendly or professional relationship, which you hopefully want to maintain and improve. On the other hand, you have the aspirational hobby or side hustle or even career of coaching , which requires you to coach people. If you don't think your relationship can handle the additional risk or stress, then don't coach that person. Find someone else. Stay Sane Coaching Family Remember when coaching family, friends, and co-workers, that you're managing two relationships. Different relationships may require different boundaries. CJ discussed not talking work with his co-workers when he was in the gym. Rest time can be an indicator that too much talking is occurring. Keep in mind what you want to get out of the session. If you're coaching for free, set a goal or intention for the session. That might involve requesting something from the lifter. You might ask for a testimonial or take pictures. More simply, you may seek the coaching experience itself. Be aware of emotions and work on your relationship skills. This applies for all clients, but you may be extra aware of this with your wife or boyfriend. Try to avoid bringing life issues into the gym (or creating gym issues that go into the rest of your life). Finally, remember that you don't have to have all the answers, you don't have to be the expert on everything, and as you would with any other client, be transparent and honest. Coaching friends and family shouldn't and doesn't have to end with sleeping on the couch or tears. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: <a class="autolinked" href= "https:
Tue, October 11, 2022
Accommodating Resistance: In Depth on Bands & Chains
Accommodating resistance means lifting with bands or chains for more resistance near the top of the lift. Learn how & why to use this advanced, fun training method, including practical tips for setting up the bands or chains by lift. What is Accommodating Resistance? Accommodating resistance is a training method that uses bands or chains to increase the resistance as the concentric portion of the lift progresses. How does this happen? Let's start with chains. The chain begins on the floor or on a similar surface (e.g. a box) and as the lifter presses or deadlifts or squats the bar, more of the chain comes up off the ground, increasing the weight the athlete is lifting. Bands can be used two ways: either increasing resistance or with decreasing assistance (reverse bands). Similar to chains, bands provide greater tension and thus more resistance closer to the top of the lift. Reverse bands do not add resistance but add assistance. Attach the bands near the top of a power rack. The bands come under more tension and are thus providing more assistance in the bottom. This essentially deloads the lift in the bottom. As the lifter squats or presses or deadlifts the bar, the band loosens, providing less assistance, so the effective load increases as the bar moves up toward lockout. Why Train with Bands and Chains? Why might you consider using accommodating resistance as part of your training program? Let's be honest, bands and chains look cool and scream " advanced lifter ." While we love simple, hard, effective training, after a long period of consistent, difficult training, greater complication is needed, and bands or chains are one option here. So, one is reason is for the fun and novelty of a new method of complexity. Because the resistance increases toward the top, it also stresses the muscles that extend the joint(s) that are contributing to overcoming gravity more toward the top. This means on the bench press and press , the triceps and elbow come under greater stress. For the deadlift and squat, the hamstrings and especially the glutes come under greater stress. This increased resistance near the top of the lift also forces the lifter to finish focused on continuing to provide maximal force near the top of the lift. It can be easy to slow down near the top of the lift without accommodating resistance, as that portion of the lift is easy to complete. This is one reason why bands and chains are often used for dynamic lifts , where the lifter
Tue, October 04, 2022
Coaching When You Aren't The Expert
How do you approach non-expert coaching? How do you address coaching outside your expertise or comfort zone? Niki & CJ discuss how to handle this hurdle! Non-Expert Coaching: Identifying the Client's Why How do you approach a client who has a goal or endeavor that lies outside your expertise ? Similar to any change in goals for a client, even if it remains well within your wheelhouse, you should learn, and maybe even help your client identify, why she wants this new goal. What may have happened, and what CJ discusses, is how a deep, important goal can initially be subsumed into a shorter, more concrete goal of "get stronger." You talk to your client, and the client agrees to get stronger for a bit. She enjoys it, she likes some of the changes that come with it. Still, the underlying goals haven't changed and haven't been reached. As CJ & Niki discuss, this might involve referring the client to another coach or professional (e.g. maybe they have underlying mental health issues that require a mental health professional). Similarly, though within the physical health realm, a client may want to compete in competitive bodybuilding. This comes with many skills that don't involve simply lifting, so it is likely - unless you yourself come from a bodybuilding background - that you might need to refer your client to someone who can better help her achieve her goals. Non-Expert Coaching: Different Paths Ahead Once the deeper why(s) have been identified, the path ahead needs to be identified and agreed to. Another consideration, besides the purpose, is the level of desired skill. Completing a 5k run is different than qualifying for the Boston Marathon. Dabbling in Olympic weightlifting is different than setting the state record. You might continue to train the client, but have the client take care of that particular physical endeavor herself. You might recommend a professional coach who can help with her new endeavor, while you continue providing strength training. Or, that coach may take over primary coaching responsibilities. Lastly, you may decide to help the client with her endeavor. Regardless of which route you agree upon, ultimately you need to be honest and transparent about your experience and knowledge level. In losing a client, you may still gain future clients, as the entire experience was so positive that she'll recommend you to her friend, family, and colleagues. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: <a class="autolinked" href= "https://bit.ly/3EJI1
Tue, September 27, 2022
Masculine Style Q&A with Tanner Guzy
Tanner Guzy shares his thoughts and answers questions on masculine style and aesthetics. Dress better and become more confident. Seek Beauty in Your Style Beauty is good. We know this, because we enjoy the transformations that occur with our body as we train and eat better. Wearing good-fitting, appropriate clothing presents a better, more beautiful aesthetic. It helps you build confidence and presents a better version of yourself to the world. Masculine Style - Some Specifics Style doesn't necessarily mean buying expensive clothing and chasing the newest fashions. It means dressing appropriately based on your settings, the image you want to present, and what you're doing. This could mean wearing plain, well-fitted, high-quality t-shirts instead of baggy t-shirts with logos. This could mean tailoring some of your pants or spending some time finding jeans or chinos that fit and continuing to buy those over and over again. Style Linear Progression Like fitness or strength, improving your style is an ongoing process. You don't have to (and really probably cannot effectively) buy a new wardrobe all at once. You might find one or two items first: a t-shirt or jeans or shorts. Ensure they fit and you like them, then you might need to revise something else in your everyday uniform. Start with the big ticket items: the shirt and pants or shorts. Then you might move to shoes. From there, maybe you're looking into the socks, belt, and items you wear less frequently. You also have to realize that you'll learn more as you go, so if you tried to do it at once, you won't understand what you likes, what fits, and what you image you want to convey. Enjoy the process. You're going to make mistakes. That's okay. Keep getting better. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podc
Thu, September 22, 2022
Anecdotes with Scott Pt.2
Matt and Scott continue their discussion from part 1 over a range of topics, including theology, business, softball, and more. This is a wide-ranging podcast that deviates from our normal content. We hope you enjoy! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, September 20, 2022
Anecdotes with Scott Pt.1
Matt and Scott chat over a range of topics, including theology, business, softball, and more. This is a wide-ranging podcast that deviates from our normal content. We hope you enjoy! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Fri, September 16, 2022
Building Trust: A Coaching Value Equation
Building trust - this can seem a bit nebulous. Andrew Jackson provides a coaching value equation or model for how you can think about and improve how you build trust and provide value to your clients. The Future of Coaching Technology has redefined coaching and will continue to do so. You might be reading this on your phone, whereas decades ago similar articles would be only in physical magazines. Similarly, Barbell Logic offers an online learning environment for barbell enthusiasts and current and future coaches, along with an online app and service to provide strength and conditioning as well as nutrition coaching. What are the trends that will likely stick around and redefine the coaching industry over the coming decades? Things like artificial intelligence, wearables, and the general interconnectedness of technology will enable nutritional and programming prescriptions. Based off your recent food purchases, you will be able to get recipes that only use what you have available. Artificial intelligence will be able to provide programs, and sensors can tell you your 1RM for that day and provide autoregulated programs. Likely an AI system will be able to analyze your squat and tell you your errors and associated corrective cues. So what's a coach to do? Come to terms with reality and embrace the opportunities. Know your VIP . Better Position Your Coaching Practice If your coaching practice involves nothing besides programming, recipes, and technique coaching, you need to adjust your practice. If you expect perfect compliance from clients and won't deal with personal side of coaching, don't be shocked when clients abandon your coaching when they can get what you provide through technology. So, what problems can you solve for clients? Clients are still human and want personal connection. So, you could focus on building a super tightknit gym community, that bucks the technological trends or incorporates them BUT provides value through a community of like-minded people looking to better themselves and their health. You might focus on a niche that demands high-expertise and precise adjustments, such as professional cycling or similar sports. You might focus on a high-touch either online model, where you build community as best you can through technology. You might deliver a white glove service to well-to-do clients, where you travel to their house. The point is, there will still be problems to solve, and we'll all still be human with human problems and foibles. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anyti
Tue, September 13, 2022
The Future of Coaching
What is the future of coaching? Niki Sims & CJ Gotcher discuss current trends that will likely define the future of coaching and how you can improve your coaching practice to be better positioned now & in the future. The Future of Coaching Technology has redefined coaching and will continue to do so. You might be reading this on your phone, whereas decades ago similar articles would be only in physical magazines. Similarly, Barbell Logic offers an online learning environment for barbell enthusiasts and current and future coaches, along with an online app and service to provide strength and conditioning as well as nutrition coaching. What are the trends that will likely stick around and redefine the coaching industry over the coming decades? Things like artificial intelligence, wearables, and the general interconnectedness of technology will enable nutritional and programming prescriptions. Based off your recent food purchases, you will be able to get recipes that only use what you have available. Artificial intelligence will be able to provide programs, and sensors can tell you your 1RM for that day and provide autoregulated programs. Likely an AI system will be able to analyze your squat and tell you your errors and associated corrective cues. So what's a coach to do? Come to terms with reality and embrace the opportunities. Know your VIP . Better Position Your Coaching Practice If your coaching practice involves nothing besides programming, recipes, and technique coaching, you need to adjust your practice. If you expect perfect compliance from clients and won't deal with personal side of coaching, don't be shocked when clients abandon your coaching when they can get what you provide through technology. So, what problems can you solve for clients? Clients are still human and want personal connection. So, you could focus on building a super tightknit gym community, that bucks the technological trends or incorporates them BUT provides value through a community of like-minded people looking to better themselves and their health. You might focus on a niche that demands high-expertise and precise adjustments, such as professional cycling or similar sports. You might focus on a high-touch either online model, where you build community as best you can through technology. You might deliver a white glove service to well-to-do clients, where you travel to their house. The point is, there will still be problems to solve, and we'll all still be human with human problems and foibles. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencin
Fri, September 09, 2022
How to Stay Sane on Social Media
Staying sane on social media: seems impossible, right? CJ Gotcher explains how you can train the algorithm and train yourself to intentionally use social media for your purposes. Social Media is Toxic We're probably beyond the naïve understanding some people had about social media a decade ago, that it's a free way to connect with others and promote your ends. Social media wants you to spend money and time on its platform. It engages you to stay on to serve its ends. Staying sane on social media is challenging, as casual use will lead you to follow the engaging pathway, which isn't necessarily the better angels of your nature want. Bringing intentionality - knowing what you want out of social media, which platforms best enable those ends, and developing habits of use that train you and the algorithm can lead to the seemingly impossible notion of staying sane on social media. Staying Sane on Social Media - Train the Algorithm You play a part in the algorithm and whether you exist in social media in the first part. Which platforms do you use, when do you use them, are the applications on your phone, what content do you create and share, and what content do you engage with? Your actions on the platforms play into the algorithm. If you follow someone or like something, that feeds the algorithm. Although you might think you want to follow an in-real-life friend, following or engaging with that friend can throw off your newsfeed. Newsfeeds can slip if you're not careful. Your newsfeed needs to be managed. You must intentionally follow, message, like, dislike, friend, people and groups. Does this person or group's use of the platform align with your own (ignore whether you like the person). Staying Sane on Social Media - Train Yourself CJ gives specifics for how you can tailor your newsfeed to your goals, through being intentional about how you engage with various content on the platform. The problem, however, tends not to be the algorithm itself, but ourselves. We begin intentionally engaging certain things, but then maybe we like something political or something we don't really want in our feed, then the algorithm gives us more of this. We slip up, use the platforms more casually, and we get casual (i.e. toxic or dumpster fire) results. Setting ourselves up for success through some tips and techniques helps prevent ourselves from slipping up. Below are some ideas: Don't have the apps on your phone Take social media breaks for sabbaths Turn off notifications Take time regularly to intentionally feed the algorithm Limit time of day (do not disturb function) Dedicate only one time of the day to social media GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. T
Tue, September 06, 2022
Introducing New Exercises
Matt, Niki, and CJ discuss introducing new exercises: why & how, different categories of exercises, determining your main exercises, and more. Why Introduce New Exercises? Novices need to get generally stronger. The process of doing this is simple, though hard & effective, of course. Add weight to certain compound barbell movements in a set and rep range that elicits a strength and hypertrophy adaptation, while the lifter also improves technique and confidence. The first exercise type of exercise that tends to get introduced may tell us something about at least one or a couple reasons why we would introduce new exercises. The first type of exercise that is introduced is typically an "upper body pulling" exercise, such as a barbell row, chin-up , pull-up, or lat pull down. While initially the upper back and arms receive sufficient stress from the four main lifts, more stress is needed, especially for the upper back and biceps. Other reasons exist, of course, for why we would introduce new lifts. We list some below. prevent or decrease boredom address a technique error address a muscular weakness "I want bigger arms" change in goals more specifically address goals prevent or decrease joints being beat up what works? novel stress You can probably think of more, but there are lots of reasons to Exercise Categories Different people and groups might have different categories of exercises, and really we could add more to the three we're going to discuss today. For example, some exercises serve more of a rehab or prehab purpose, not to elicit a strength or hypertrophy response. Generally, though, we discuss three main categories of lifts: main lifts, supplemental lifts, accessory lifts . We typically consider the main lifts the four main lifts - the press, squat, bench press, and deadlift, and for most novices this is true. But as a lifter advances and requires greater specificity, and, at the same time, the lifter refines his goals, the main lifts might change. Weightlifters train the Olympic lifts and the front and overhead squats. Powerlifters' main lifts are the competition style squat, bench press, and deadlift. Same for strengthlifters, except replace the bench press with the press. This matters, because the main lifts tend to be the most important gauge of progress - the PRs that most matter. Most other exercises should contribute to these most of the time. Supplemental lifts are variations on the main lifts. They modify the main lift, but look similar, typically modifying range of motion, tempo, or weight implement. Examples include deficit deadlifts, pause squats, pin press, safety squat bar squat. Accessory lifts are a bit
Fri, September 02, 2022
Pain - Why & How?
What is pain, how does it work, and why do we experience pain (what value does it provide us)? Jayson Ball explains all. Pain in the Flesh The process of pain begins in the flesh through sensory transduction. Information from the environment turns into an electric impulse in the nervous system, that eventually makes its way to the brain. Proteins exist in sensory tissue to help this process occur. For example, there are touch & heat receptors. Genes determine these proteins. This is why certain animals can experience a wider array of the electromagnetic spectrum in how they visually interpret the world. Another example might be with a super taster. This person has an unusually large amount of taste receptors, so they have greater depths of taste. This may be trainable, to some degree, but one cannot be a super taster if the proteins lack in the tongue. Pain - Why!? Okay, that's nice, but why do we have to experience pain? Jayson argues this is a warning. It signals that something is occurring that is causing damage. Touching a hot stove, for example, creates a withdrawal reflex loop. This means, without your brain, you automatically withdraw your hand off the heat source. Yes, this can be overridden, and that can probably be trained and influenced by motivating factors. Another important piece of information here is the existence of people who do not experience pain. They experience severe tissue damage regularly and early death, as they simply will persist in activities that damage their flesh. If they had experience pain , they would have stopped those activities and protected the flesh. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email
Tue, August 30, 2022
Arete: Excellence & Virtue in the Ancient World - 425
Karl Schudt discusses arete in the ancient world. This concept encompasses the words in English and underlying ideas of virtue and excellence. Depending on the subject, if you are reading an English translation of an Ancient Greek book, you will see this as either excellence or virtue. He continues to lead seminars and do the podcast at Online Great Books , and is an Exclusive Coach at Barbell Logic as well as the Director of Coaching Development. Aristotle & Arete: Virtue & Excellence Excellence and virtue are divided concepts today, but in Ancient Greece the both lived under the word or concept of Arete. If you're reading Aristotle's Nichomachean Ethics , you'll probably read the word virtue. If, however, someone is describing a knife or piece of pottery, you'll see the word excellence. What this concept really means is a good example of something. An excellent knife is one that serves its purpose well, so one that can cut well. This means certain things will come with it - it will be sharp and durable. It serves its end well. Aristotle has some good quotes pertaining to excellence and happiness. "Virtue then is a settled disposition of the mind as regards the choice of actions and feelings, consisting essentially in the observance of the mean relative to us, this being determined by principle, that is, as the prudent man would determine it." Another quote on excellence: "all excellence has a twofold effect on the thing to which it belongs: it not only renders the thing itself good, but it also causes it to perform its function well." Lastly, his quote on happiness: ""happiness is a certain activity of soul in conformity with perfect virtue." Arete & the Ancient World Karl stares stories and history from Ancient Greece to illustrate what this meant to the Athenians, Spartans, Trojans, and others. It was in part a reaction to the reality of man, that our lives our fleeting, and we are like leaves in the wind. What do you do when faced with your own immortality and apparent smallness and weakness? The Greeks pursued arete and glory. They did this in warfare and in the Olympic games, in philosophy and rhetoric. The excellence and virtue that individuals achieved contributed to the greatness of some of these ancient cities. Sparta did not defeat the Persians because of their love of freedom, but because the Spartans pursue greatness in warfare. If you're looking to pursue greatness in the gym or any other pursuit, this is the talk for you. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on a
Tue, August 23, 2022
Lifting & Back Pain
Bekah Krieg joins CJ to discuss lifting with back pain: modifications, mindset, & approaches as coach or lifter to deal with/overcome back pain & get stronger. She worked as a physical therapist for 20 years, is an Exclusive Coach for Barbell Logic, and is the Barbell Academy Curriculum Director. Weightlifting with Back Pain Back pain seems to come with being human. Virtually all of us, if not all of us, experience back pain at one time or another. Some of us struggle with more severe back pain or chronic back pain. How do we confront back pain as lifters and coaches? Some important concepts should be kept in mind. There is no perfect approach. A coach or lifter can deviate by being too aggressive or too conservative. An example of erring too conservatively is stopping all lifting and exercise and trying to do as little movement as possible. To err too conservatively would be to ignore the pain, especially if the pain increases or does not diminish. Strength Training with Back Pain Properly The important question is to ask: what can I or my lifter do? Movement is typically good. It involves lots of blood flowing to the tissue. Someone will often find, the next workout after a back tweak or pain coming from elsewhere in life, that it feels better after the warm up. The lifter can perform the workout as prescribed or with a slightly reduced stress, via either intensity or volume or both. If movement, even movement at reduced weight, causes pain, this is an important piece of information. Now, the workout may have to be executed with SOME pain, and that is okay. As a coach, you may have a pain scale that you prescribe. For example, Squat 4x3x225, but reduce weight to ensure no more than 3 on the 1-10 pain scale. CJ, though, shared a story where a seemingly normal back tweak caused a 4-month issue. CJ worked up to a single at 80%, which is not a heavy single, but this hurt. He backed the weight off to 315, no dice. 225 hurt. Even 135 hurt. All tweaks are not created equally. A lifter may be able to reduce the weight and lift that day. It may take a days, weeks, or even months to heal. Healthy Mindset: Don't Catastrophize Most tweaks don't take long to deal with. You return to normal training quickly. If you run into a more serious back issue, you and your client will have to be patient. Chances are, this doesn't mean PRs are done forever or you won't return to normal. Don't catastrophize. This is where you build up the worst possible scenario in your head. This might go something like your back will never return to normal, you'll never hit another PR, you'll live with debilitating pain and waste away and have to be in a wheelchair before you know it. No, no, no! First, your expectations may contribute to your outcomes. A posi
Tue, August 16, 2022
Ordering the Chaos
We discuss bringing order to the chaos to get important things done, improve your quality of life, and feel at ease. Bringing Order to Chaos Life can be difficult and hectic. Hardship, both voluntary and involuntary , is part of life. Certain times, though, seem especially difficult, and it's hard to keep your head above water. Everything is urgent, it's difficult to accomplish those things you consider most important, and you're constantly reacting. Even if you like a little chaos, you tend to keep a messy desk and enjoy when things less-ordered, a bit of order allows you to accomplish your goals. Even if you're only organizing the chaos into blocks. For example, you wake up, brush your teeth, and then you have a 90-minute period for a hobby, or for whatever you feel like doing. Let that time be chaotic, but organize anchor points so urgent tasks don't step on what you want to do. Anchor Points & Schedules Bringing order to the chaos doesn't mean the same thing for everyone. For some, it might mean establishing anchor points throughout your day. You might have a morning routing, a lunch routine, a training routine, and an evening routine, and in between these anchor points, it might be chaotic. For others, you might need things scheduled down to the hour, half-hour, or even more detailed. Many business executives have extremely detailed schedules. If this is you, you'll have to ensure that you block off time for the important things that are NOT related to business (family, friends, exercise). Regardless of personality type, regardless of job or age or place in life, fostering some discipline can help you accomplish your goals and improve your quality of life . GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with
Tue, August 09, 2022
Strength Training with Autoimmune Disease
Matt talks to Nate Garrison about strength training with autoimmune disease. Nate is a videographer and video editor for Barbell Logic that Matt met through Tactical Response . He discusses his journey with autoimmune disease and how barbell training helped his physical and mental health throughout the ongoing process. Ulcerative Colitis and Crohn's Disease Nate's story begin with his older sister, who struggled with and ultimately died from Crohn's disease. He had seen his sister confront Crohn's. When going through Navy EOD School, he realized that he was seeing symptoms that his older sister has had. Instead of quitting or going to the military medical personnel, he toughed it out and got private medical care as long as he could. He was first diagnosed with Ulcerative Colitis (UC). Later, the doctors diagnosed him with Crohn's disease. He has undergone multiple surgeries, and struggled with excruciating stomach pain, chronic diarrhea, and resultant mental anguish. He had to constantly be aware of where the closest toilet was and bring extra clothes, just in case. He faced obstacles and pain, and could have easily used his disease as an excuse to not further himself and continue to pursue health and excellence. That's not what he did . Weight Lifting with Autoimmune Disease Nate was used to difficult military training, but had never lifted weights. Strength training provided an opportunity to build and better himself in an area he had no experience. He started squatting with 85 pounds, and began his linear progression from there. Strength training with autoimmune disease helped him, but came with voluntary and involuntary hardship . He did his bet to eat food to support his training, and sometimes had to go to the bathrooms multiple times just during the squats. But he completed his workouts and kept training. He worked with Matt as his coach to adjust the stress appropriately and dealing with the Valsalva Maneuver and wearing a belt after a surgery that require cutting through his abdomen. After every surgery he has completed, he has had to reset with a low weight, but he knows it's good for him. In fact, the surgeon asked what he had been doing, as his abdominal wall had grown noticeably thicker after he began squatting and deadlifting heavy. GET STARTED with one-on-one online coaching FOR FR
Fri, August 05, 2022
MED Programming when PRs are Behind You Pt2
Matt and Scott finish their talk discussing the coach-client interaction and being coachable. If you're paying for coaching, your coach is probably erring on not enough stress, especially if you're a general client trying to get stronger for general health and quality of life reasons. You're not training for the Olympics. If you decide to do 2, 3, 4 more reps than programmed because it's there, especially if you're older, you may have wrecked yourself for a week or more, and then the coach has to completely change the programming. If you do what is prescribed and you have 3 more reps, then it's easy for the coach to increase the stress the next week. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, August 02, 2022
Minimal Recovery Maximal Hambrick Pt1
Matt & Scott developed the concept of Minimum Effective Dose programming (MED programming) through conversations on the podcast. Today, Matt and Scott discuss how to apply the principles of MED programming when PRs are behind you. Listen to Scott's podcasts: Online Great Books , Music & Ideas , or Growing Resilience . This typically occurs for older clients with high-compliance (though even younger clients who have trained consistently for a long enough time run into this problem). If you're a lifter who regularly takes vacations and misses training, you'll continue to return to linear progression, so this doesn't happen. Eventually, you can't recover from the stress it takes to hits bigger PRs. Older people tend to sleep less well and they cannot eat as many calories without adding bodyfat. Plus, the reality is simply that the body doesn't react as well to things as it ages - it's just a fact of life. This also applies to those who find themselves suddenly facing a huge amount more stress. Scott, for example, besides being a bit older, is doing manual labor on his farmstead. This stress matters when it comes to his recovery and ability to stress himself in the gym. Practically, what does this mean? It often means pulling slots - less frequent training and less volume. You may see 5s become 4s become 3s after awhile. More days of rest between training are needed. Eventually, weight will have to come off the bar, though. Scott has also found that he doesn't program cycles longer than 4 weeks for post-advanced clients. A disclaimer, though - if you're an officer worker who has never done intelligent training, you need to do this, you need to chase numbers, and you need to get big and strong. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <a href="http
Fri, July 29, 2022
Catching Up with Hambrick Part 2
Enjoy the rest of Matt catching up with Scott for this 2-part episode. Matt & Scott discuss some of what Scott has been doing on his homestead, and just chat about things. Listen to Scott's podcasts: Online Great Books , Music & Ideas , or Growing Resilience . Learn how Scott's reading the book the Restoration of Christian Culture caused Scott to move his family out to the country and start a homestead operation, growing food, planting trees, raising chickens, and living more simply (simple, hard, effective?). Training has changed for him, because he performs much more physical labor in a normal day than he ever did as the CEO of a data storage company. Training occurs for injury prevention and bone density, mostly. Enjoy this wide-ranging conversation. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, July 26, 2022
Catching Up with Hambrick Part 1
Enjoy the return of Scott for this 2-part episode, where Matt & Scott catch up, discuss some of what Scott has been doing on his homestead, and just chat about things. Listen to Scott's podcasts: Online Great Books , Music & Ideas , or Growing Resilience . Learn how Scott's reading the book the Restoration of Christian Culture caused Scott to move his family out to the country and start a homestead operation, growing food, planting trees, raising chickens, and living more simply (simple, hard, effective?). Training has changed for him, because he performs much more physical labor in a normal day than he ever did as the CEO of a data storage company. Training occurs for injury prevention and bone density, mostly. Enjoy this wide-ranging conversation. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, July 19, 2022
Are Fitness Certifications Worth It?
Are fitness certifications worth it, worthless, or does it depend? Niki & CJ walk you through how to consider the value of a fitness certifications as a barbell coach or personal trainer. Are Fitness Certifications Worth It? Personal trainers and barbell coaches have proliferated as the health and fitness industry grows. Fitness certifications also abound, and you can probably find a personal training certification for any niche or skill you would want to learn. Are they worth it? It depends. Thinking about certifications practically and personally, ask yourself "Do I need this certification?" This shifts the focus to YOU, your needs, and your situation. This question also tends to relate to two other questions that new coaches tend to think (even in subconsciously). Am I ready to coach, and do I have permission to coach? If you can provide value to a lifter, you can coach, and we've talked and written about coaching spouses and friends first, what that might look like, and how to not suck as a coach. Regarding permission, the personal training industry does not require a legal certification. You may coach our of your garage. If you're looking to coach at a gym, you may need a certain certification. Many fall into the trap of trying to collect certifications but failing to coach. We love and encourage academic study and are not anti-certification, but if you want to coach you must coach. Furthermore, your appreciate and the value of the certification becomes clear when you begin to coach (do I need to know this? does this help me)? As you learn the academic side, you have more to bring to the platform. Which Personal Training Certification Should I Get? We return to " Do I need this certification ," with stress on the word need. Will this certification get you clients? Will this certification improve your coaching? Is an employer or potential employers requiring this certification? You might not know the answers to this. Consider getting one of the study guides or books meant to help prepare you for one of the more common certifications. Start reading it as you coach people. Does the information provide you useful information? Examine what type of information you're finding valuable - maybe there is a certification that focuses more on those areas. Are Fitness Certifications Worthless? The incentive of a credential can help motivate one to study and learn. Furthermore, a certification can provide a standard from which employers - gyms and online coaching companies - can evaluate coaches. Similar to the personal training industry in general, you have to sort through much chafe to get to the wheat. Fitness certifications signal to e
Tue, July 12, 2022
Visual Cues for Lifting
Matt & Niki discuss visual cues for lifting: how to best use them in-person & online, common mistakes to avoid, & some helpful examples. Visual Cues for Lifting When used properly, visual cues can reduce the time & words needed to get the lifter squatting or deadlifting or pressing with proper form . Used incorrectly, they can confuse and get lifters trying to mimic something inappropriate for them. Visual cues help with stationary, simple technique elements that can often be difficult to explain. For example, "take a shoulder width stance" actually requires a bit of thought. If you take the stance and toe angle they need, however, you've probably saved time and confusion. Similarly, showing the proper wrist, and elbow position for the squat helps the lifter see the "straight wrist, close grip, elbows forward." These visual cues, of course, don't occur in isolation. Combining different means of communication (verbal, tactile, visual) hammers home important points, allowing multiple senses to receive and comprehend the technique information. Visual cues for lifting can thus simplify and quicken the learning process. Visual Cues for Online Coaching In-person coaching typically uses visual communication during the teaching progression, when the coach shows the lifter what he's looking for. When the lifter is lifting, you have to be in the lifter's vision or peripheral vision to communicate with the lifter (necessary for coaching a deaf lifter, which Matt has done). In online coaching where the coach breaks down the video, the lifter gets to watch her own lifts and hear the coach's commentary. Additionally, the coach can pause or slow down the video. The coach can draw and many coaches include video of themselves, where they can use their upper body or arms to add a visual cue. Thus, the best online coaching provides verbal & visual cues, combining the auditory and visual senses. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts <a href="https://www.insta
Tue, July 05, 2022
Bad Strength Coach!? Bad Coaching How to NOT Be Bad
Niki & CJ discuss what makes a bad strength coach and how to avoid the pitfalls of bad coaching. Being not bad, a very good place to start. Bad Strength Coaching Let's face it, we've all experienced a bad professional at one time or another. Whether they were unprofessional, rude, incompetent, sleezy, inattentive, we can all relate to the experience of knowing we're dealing with a bad professional. So what makes a bad strength coach ? Bad barbell coaches fall short in at least one area of coaching . professionalism competence integrity client-centeredness Professionalism, Integrity, Competence You can be professional and have integrity on day one as you coach your friend. Take what you're doing seriously and commit to learning. Show up on time. Wear appropriate clothing. Honest and integrity go toward professionalism, but as a coach people are trusting you with their time, body, goals, and money. Respect these. Furthermore, tell the truth about your current experience & competency level. If someone asks you a question about something outside your expertise, be honest that you've never dealt with that but you can look into it. If it's completely outside your scope or something you don't want to deal with, you might look up some sources or professionals they can look to to learn more. For competence, of course, tell the truth about your competence, but if you've never lifted and have no direction to provide for a lifter, you probably shouldn't coach. Learn some teaching progressions and cues, have some understanding of common programming adjustments and problems you'll encounter, and commit to learning. Client-Centeredness You can't coach without clients, and you're ultimately working to accomplish your clients' goals. It may be true that more well-known coaches can be selective about who they coach and can say "my way or the highway." If this is you and you're doing okay for yourself, then great, but more than likely you haven't developed "a way" and you need to understand and appreciate your clients' needs and goals. If you never examine your coaching and always blame the client, you're not improving. Don't do this. When a client asks a question or suggests they're not quite happy with how things are going, don't dive into defensiveness. Embrace the discomfort, and consider what you could have done better. What can you learn? Take it as an opportunity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition
Tue, June 28, 2022
Tactile Cues for Correct Technique
Matt & Niki explore tactile cues: different types, how & when to use them for in-person and online coaching. Oh, and how do you pronounce tactile? Is it like "tactical?" Tactile Cues vs Verbal & Visual Cues Tactile cues, as you may have guessed, involve you as the coach or an object touching the lifter. Visual cues show the lifter how to properly lift. Visual cues explain (hopefully clearly) how the client should move. Tactile cues use the sensation of touch to deliver information to the lifter. You as the coach may physically move the lifter into the correct position. This avoids the lifter having to understand your verbal or visual directions, and allows the lifter to feel proper form. An example is bringing the lifters elbows up & forward in the press set up . Similarly, you may pace your hand or finger on a body part you want the client to focus in on. For example, you may touch the lifters low back to get the lifter to extend her lumbar spine. Lastly, you may have an object impose a physical indicator that limits the range of motion. Examples of this include using a foam roller or 4x4 (often called terribly useful block of wood (TUBOW) to prevent knee slide in the squat or setting up a band so the lifter knows proper depth in the squat. Some carryover exists between verbal and tactile cues. You may give your lifter a verbal cue for her to feel a physical sensation. "Pressure on midfoot" is a great example where you're trying to create tactile feedback for the lifter through a verbal cue. Tactile Cue Challenges You need to build trust with your lifter , so ask if it's okay to touch the lifter to correct their technique, and touch them professionally. There are some situations where you may simply want to avoid touching lifters. Matt, for example, used to coach junior high females. What physical cues can you use in online coaching? Adjusting the lifter into correct technique is impossible. You may recommend the lifter gets an in-person session with a coach if you trust. There are ways, however, to bring attention to a body part or impose a physical limitation. The lifter or person close to the lifter may touch the lifter to bring attention to a body part. You don't have to be a coach to touch someone's low back or mid-sternum. Setting up a band or TUBOW, as well, can be done with online coaching. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching p
Tue, June 21, 2022
Making the Coaching Transition
The coaching transition can be hard, as you have to budget time, money, or both with a steep learning curve & avoid potential pitfalls. Niki & CJ help you learn how to make the coaching transition to become a good coach. Also, learn the correct pronunciation of CJ's last name! Coaching Transition - Let's Go So, you want to be a coach!? Awesome. You'll have to move from your current non-coaching state & bring coaching into actuality. Of course, there's the leap of faith method, where you quit everything, metaphorically burn all your ships, and decide you'll be a coach one way or another. Let's try another path, a more deliberate path, where you learn from the wisdom and mistakes of others. Even if coaching become your primary means of income - you find yourself coaching at a big box gym or CrossFit gym, you have to ensure you coach, learn, and avoid burnout. If you're in this position, we can't recommend enough our (completely free) Coaching Kickstarter eBook. Check it out! Avoiding Pitfalls During Your Coaching Transition Whatever path you follow, you must coach. Coach your spouse, your friends, your mom, your kids. Just coach. You need the reps, just as someone who wants to lift needs to get started - even if they have a 1" bar with concrete plates, no lifting shoes or belt, and are searching correct form during the workout. Begin. You need a deliberate learning method. This not only includes the basic academic knowledge - anatomy, physiology, principles of programming, physics - but also a way to reflect on and learn from every coaching session. Just as a novice may not be all that strong but can enjoy the rapid growth of a linear progression, a beginner coach can similar improve quickly through deliberate practice . Ensure your business model is sustainable - and sustainability primarily means in terms of money and time. CJ, for example, knew he had four months of runway before he or his wife would have to begin to earn additional money outside coaching. Similarly, someone who keeps their main job and coaches in their free time will either need to put a time-limit on this practice or ensure that their combined main job and coaching job does not lead to burn out (too much time) or resentment (not charging clients enough). A major pitfall is going professional too early. Example include buying or renting a huge gym space, getting a professionally-designed website, or purchasing some administrative or backend support when you only have a couple paying clients. As you grow as a coach, a more professional website, a bigger space, and other marks of an established, professional coach will come - but don't do the coaching equivalent of buying a treadmill when you've never run a day in your life. Start tod
Tue, June 14, 2022
Verbal Communication (Let's Talk)
Today, Matt & Niki delve into verbal communication - our primary means of communication as a coach, both in-person & online. While this may seem straightforward, many steps occur to correctly communicate to our clients & get them to move correctly. This begins & 3-part series of sorts where Matt & Niki will explore communication, beginning with verbal & touching on tactile & visual (and the differences between in-person and online). No video this week for YouTube viewers. We tried a new recording platform & lost the video. Bear with us while we try to improve our logistical & technological systems. Thanks! Verbal Communication on the Platform What has to occur for effective communication to occur on the platform? The coach must first see the lift, process that information, and compare what he sees to the model in his head (which may be imperfect). Following this, he must understand any deviations from the model, prioritize them, understand how to correct them, and deliver information to the lifter in the form of a cue (e.g. "knees out"). That's a lot. But communication involves two people and is a two-way street. Hearing the cue, the lifter must then understand it (each word and the words together). The lifter takes that information and use it to attempt to change her movement in light of that new information. Then the lifter moves. The coach returns to the picture, and the process is repeated. Did the lifter fix the error (and potentially additional errors)? Was there an overcorrection? Did nothing change at all? Don't worry, though, while much is involved, we can simplify this process and accelerate your effectiveness as a coach . Teaching Versus Cueing Typically, a coach takes in information regarding new lifters, to understand those lifters' backgrounds. This helps the coach determine his approach with their first interaction. Coaches may perform a teaching progression, which both gets the lifter moving correctly while including certain words & phrases that will likely inform cues that the coach may use during the lifter's sets. It can be a good idea to walk lifters through the teaching progression, especially if you're a newer coach. For online coaching, teaching may involve some how to videos demonstrating proper form. Articles and podcasts that address lifting basics may begin to deepen the lifter's understanding. Understand that in order for a cue to be effective, it must be understood. Teaching should first focus on the "how"s. Teaching enables better understanding of cueing and coaching during the sets. As teaching progresses - as the lifter & coaching relationship lengthens and deepens - the focus of teaching moves from the "how"s to the "why"s, and this is often why good coaches are born as clients, because as they improve as lifters and learn the "why
Tue, June 07, 2022
Nerding Out on Pain Science
Nerd out on pain science, what it's like doing scientific research, getting papers published, and what we understand about pain interventions for humans. Jayson Ball, staff coach & PhD student, rejoins the podcast with CJ Gotcher. The Pain of Scientific Research What does science look like from the trenches of laboratories, where experiments are designed and executed, papers are submitted and defended, and knowledge is furthered? Jayson is mid-way through a PhD program. He has transitioned from spending most time in the classroom to now spending more time in the laboratory. Research takes much time, and some studies end with apparent dead ends (though knowledge & benefits to those involved can always be gleaned). He enjoys the process, and conducts as much research as possible to learn as much as possible. Nerding Out On Pain Science Jayson & his colleagues focus their research on rats . Rats enables some methods & interventions that are not possible with humans, but how much can be gleaned from experimenting with rats is always an issue. Rats love exercise. Put a running wheel in a container with a rat, and you will get high compliance. Put a treadmill in someone's house, and the same result does not follow. Pain and exercise research focuses on mechanisms, not interventions. Psychosocial interventions best serve humans (at least for now). Biological interventions (e.g. pain killers) come with serious side effects. Psychosocial interventions such as not catastrophizing help people deal with pain and recover from injuries. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noo
Tue, May 31, 2022
End Your Cooking Rut to Overcome Food Boredom
How do you end your cooking rut? What do you do when your go-to foods bore you? Niki Sims & Nikki Burman have tips & tricks to re-energize your cooking & meal preparation, so you don't turn to unhealthy, convenience foods that take you away from your goals. End Your Cooking Rut It’s easy to grow sick of the same meals, get burnt out by cooking, meal preparation, grocery shopping, and all the other steps (including eating) that go into healthy, sustainable nutrition. Tackle this thorny issue from both sides: remember your goals & enliven the steps to crush your goals. Remember Your Goals – Know Your Why What are your nutrition goals and why do they matter to you? Reminding yourself of why you’re cooking, preparing meals, and eating healthy foods matters. Ruts happen. Don’t forget why you’re doing this in the first place. Nikki enjoys seeing her family happy & healthy. The physical manifestation of her goals is her family, so she not only looks toward her personal goals but her loved ones for motivation. Taking time to write your goals, post them, and investigate why they matter helps. Now, on to reenergizing meal preparation. Find New Recipes Finding new recipes can reenergize your nutrition , but doing this requires work (find the recipe, purchase the food, try it out, see if people like it). Unless you absolutely love trying new recipes, look for simpler recipes. Look at the ingredient list and the number of steps. Double-check that you’re comfortable with the cooking options (if it requires an air fryer and you don’t have one, move on). Beyond finding all new recipes, you can tweak go-to recipes to make them fresh and prevent boredom. Try cooking vegetables or meat, for example, with a different method (if you typically roast, try the air fryer or grill them). Change out meats and vegetables to find a different flavor profile. The basics of the recipe will remain, but the result will taste much different. Vary the spices and see what works and what you like. Make Cooking Fun If you’re cooking for your family, make it a family event. Have your family join you, so you don’t feel like you’re sacrificing family time for food time. This is also a great way to teach your family how to cook and what is involved in making healthy food. If you’re meal prepping for yourself, listen to music or your favorite podcast. Have it be – like training time – a time away from work and that is all about you and moving toward your goals. Preparation & Planning Have healthy meats & veggies frozen & on-hand. Maintain a well-stocked spice cabinet. Keep necessary & go-to sauces in your refrigerator. If you made too much of something, freeze part of it so you have a ready-to-go meal. Schedule your grocery shop
Tue, May 24, 2022
Are there too many coaches?
Are there too many coaches!? Learn how to stand out, find clients & provide value as a coach in a seemingly flooded coaching market. The Flooded Fitness Market Are there too many coaches!? Learn how to stand out, find clients & provide value as a coach in a seemingly flooded coaching market. With social media & the internet, it's easy to be overwhelmed by the quantity of personal trainers, content creators, and coaches trying to find a piece of the fitness market. Niki & CJ can help. Think about your Values, Identities, & Priorities (VIP) & consider the market. Ideally, these two circles are aligned perfectly. They won't be, and you're not looking to coach everyone in the fitness market. You are not in the same pool as the expert, online coach who has been doing this for decades. While you may look up to this coach and learn from him or her, comparing yourself to him or her is ultimately counterproductive. Plus, these people didn't begin with huge social media followings or large online coaching companies. Finding Clients as a Coach What comparative advantage do you have over a Matt Reynolds, Louie Simmons, or whatever coach you look up to? You know your co-workers, friends, and family and can help them meet their goals with a relatively low knowledge level and for much cheaper than a professional barbell coach. The people around you should know that you lift and coach. Like any other hobby, talk about it in person and on social media. Start coaching friends, family, & co-workers. Do it now. Start coaching. Don't worry about finding a niche. Don't worry about marketing, having a website, starting a podcast, getting a certification, or getting articles published. These are all great. They don't help you coach. Providing Value as a Coach It doesn't take much experience or knowledge to be able to help those around you. Having some teaching progressions, knowing some cues, and understanding the basics of programming a novice means you can people meet their goals. It is not a big gap between posting videos of your friends and family hitting PRs on social media and posting videos of your clients hitting personal bests on social media. You don't need to know how to program DUP or Conjugate programming to help someone get stronger. You don't need to have 10k followers on Instagram to double someone's squat. You don't have to have a personal training certification to teach someone how to deadlift. Find Clients & Provide Value as a Coach The low barrier to entry should not discourage you but encourage you. To find clients & provide value as a coach does not require intensive study and years of experience. You can start now. This also means there are many bad coaches and personal trainers out there. You can quickly surpass them by acting professionally now, by developing and maintaining
Tue, May 17, 2022
Online Coaching is Better Than In-Person Coaching
Online coaching is better than in-person coaching. It provides more value to the coach and client, enabling greater flexibility, personalization, and effectiveness. Online Coaching is Better Since Barbell Logic began providing online coaching, we have offered it almost apologetically, only as a backup if you lacked in-person access to a great professional barbell coach. We have changed are thinking on online coaching's value. Online coaching is better than in-person coaching for most people most of the time. Online coaching provides greater flexibility, personalization, consistency, and effectiveness for coaches and clients. We still love in-person coaching, and most of our coaches offer both online and in-person coaching. Effectiveness of Online Coaching We used to believe in the extreme importance of the first few sessions and first few months for novice lifters. Coaches correct technique errors in the initial sessions, getting lifters moving in the most biomechanically efficient way possible (with proper form). Clients needed to get as strong as possible in those first few months. While we still value correct technique and getting clients stronger in the beginning months, these are rather the initial steps in a longer transformative process of building strength to improve quality of life. Numbers on the bar increase drastically in the initial months of training, but the true value comes from how strength training and health habits become a part of their life, which ultimately creates the effectiveness, value, and lifechanging changes the clients are looking for. Flexibility of Online Coaching Online Coaching provides flexibility to coaches and clients that in-person coaching cannot compete with. Clients train when and where they want, and coaches coach when and where they want. This flexibility has led to greater consistency and higher consistency to more effectiveness. If you have an in-person session and something comes up so you can't make it, the chances that your coach has the flexibility to modify his schedule are slim. Whereas if you typically train before work and something arises where you have to train after work, it's not a problem with online coaching. This also leads to greater compliance. As a client, you can maintain your training habit through a gym closure or a vacation while still receiving coaching from your coach. As a coach, you can continue to retain your clients as they move. If you want to live in small town USA or in sunny southern California, you can and coach people around the world. This also enables better coach-client pairing. Clients with specialized needs such as postpart
Tue, May 10, 2022
Avoiding Coach Burnout
Burnout can occur in any pursuit or career path, but can be particularly noxious for careers coming from passion. Coaching fits that bill certainly, as no one comes to coaching to make billions. So, acknowledging that burnout exists and can happen, how do we avoid it (or stop it if we find ourselves burnt out). What is Coaching Burnout? Burnout isn't being tired. Maybe the analogy in training is that it's not the soreness or exhaustion that one hard workout can create, but rather the buildup of stress unrecovered from (overtraining). Coaching burnout will feel like emotional exhaustion, and symptoms may include: not training not attending nutrition dreading work feeling like you're putting on a show resentment Burnout is a signal that something or many things are wrong. This is an opportunity to right those wrongs and grow as a person and professional barbell coach . Causes of Coaching Burnout What causes burnout? The reasons to feel exhausted differ, but it likely comes from a violated boundaries or a lack of priorities. It ultimately comes down to not knowing and pursuing what you want. You may not know what you want as you begin to coach . That is okay. Those desires may change, and probably will. You may begin to say yes to every coaching opportunity that presents itself, as you want coaching experience. As you gain experience and expertise, you will likely need to know how to choose opportunities, which means saying no to things that do not bring you closer to your goals. If you allow your in-person sessions to regularly bleed over their allocated time, you are not only providing more than you agreed to but you are likely stepping on your training time, family time, personal time, or lunch time. Similarly, if you retain old clients that are paying lower rates when you were a less-skilled coach, you likely need to tell those clients that your rate has increased and be prepared to justify why. You'll likely be surprised at their response. Avoiding or Ending Coaching Burnout Know your boundaries. You may not know them as you begin as a coach, but identifying them and communicating them to your clients and other clearly sets expectations up front. You may (and likely will) have to defend them at some point. Identify what you want and work toward your goals . This will require checking in, as your desires and goals will change. Keeping your goals in mind helps you evaluate opportunities and know which to follow and which to avoid. Know your scope of practice. You cannot be all things for your client. It can be helpful to have other resources or experts you can refer your clients to, but you are not and sh
Tue, May 03, 2022
Knowledge: How to Set Yourself Apart
How do you set yourself apart as a coach? One way is knowledge. Understanding the fundamentals that underlie anatomy, physiology, programming, technique, and platform coaching will differentiate you from the typical personal trainer. Set yourself apart with knowledge. It's easy to get a personal training certification. Even earning a degree in exercise science offers no guarantee of competence as a coach. Have a basic understanding of science. Anatomy & physiology are key here. Get a high school textbook on anatomy and physiology and read it and understand it. If you acquire this level of understanding, you stand head and shoulders above the vast majority of personal trainers. The real goal of education is to learn how to learn effectively. There are an endless number of educational pursuits, so learning HOW to learn is more important than WHAT you learn. By learning how to learn you enable yourself to continue your pursuit of knowledge to whatever you want or need to learn. Learning should be a lifelong pursuit, no matter your career, and if you want to be an excellent coach, you have to be a lifelong learner. Continue to improve and learn and get better. The Academy Principles Course is targeted at barbell enthusiasts who love to learn more and geek out on barbell & barbell-related topics and those coaches looking to master the fundamentals (or principles). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, April 26, 2022
Overcoming Imposter Syndrome
Niki & CJ discuss overcoming imposter syndrome as a coach. The address what it is, why it's normal, when you may be beyond your abilities, and practical tips to deal with it. Learn more about overcoming imposter syndrome as a coach. Doubt, fear, and anxiety is normal. With coaching, or really any venture, you will likely experience internal self-doubt but may also have a fear of being discovered or exposed as a fraud or imposter. This appears and persists despite evidence to the contrary. Regardless of accomplishments, success, credentials, you still have a feeling of not being qualified. You're in good company, as this feeling is nearly universal. This is a sign you care, and literature suggests that those who face these feelings are less likely to cheat and more likely to work harder to improve . These feelings have become so prevalent that an entire industry has arisen to overcome imposter syndrome. These feelings appear or heighten especially around 2 phenomena: challenging obstacles & stress accumulation. When a client quits, you get a client who is a bit outside your comfort zone, or you're asked to do something novel but generally within the realm of your skill set, these feelings will likely arise. Obstacles are opportunities for growth. If you successfully overcome a novel challenge--heck, even if you fail but try your hardest--you will learn and improve as a coach. It is true, of course, that there are challenges that are truly beyond your abilities. How can you think about these? You can ask yourself: Am I as qualified and ready as I can reasonably be? You could also add a "...yet." For example, "I'm not qualified to coach professional powerlifters...yet." This allows for the possibility for growth. Stress can accumulate, create heightened negative emotions, and leave us with feelings of being a fraud or imposter at work. You may feel like you're in a "trough of despair." What can you do? First, think about the immediate stressors. You the helpful HALT acronym. Are you any of the following: Hungry Angry Lonely Tired As Niki says, you can deal with these through lunch with a friend and a nap. You can think about conditions generally in your life. CJ discusses how as an early coach he took on too much work, which prevented him from addressing his own nutrition and training. He felt worse physically, and that carried over to how he saw himself (plus, he actually didn't look the part of a physical trainer or coach). Lastly, there may be actual medical issues like anxiety or depression , outside of coaching or your professional pursuit, that can be addressed and improve this element of your coaching. This is hard to discuss. You can't and r
Tue, April 19, 2022
Find Your Coaching VIP (Values, Identity, Priorities)
Niki & CJ Gotcher discuss how to determine your values, identities, and priorities (VIP). These underlie WHY, HOW, WHAT, and FOR WHOM you coach. Learn about what these are and how you can more consciously develop and refine these over time (they aren't set in stone). Whether we do so consciously or not, we have some notion of our coaching VIP. Something brought us to coaching our friends or family or diving a bit more deeply into why we might train a certain way or how training can be more effective. Approaching these more systematically and really thinking through them can help us better understand ourselves, potentially reinvigorate our coaching practice, and help us know what to say no to. What we say no to can tell us much about what we value and what our priorities are. Why? Well, it's easy to say yes to things. Early on as a coach, you'll probably say yes to every possible opportunity to coach someone. You need the experience, and a priority early on might be simply get as much experience as possible . As you progress as a coach, however, you'll start to prefer certain types of clients or gravitate toward certain types of activities. Some may love the challenges of programming for competitive athletes, who constantly try to squeeze the most our of their performance. Others may like hybrid athletes, who try to elevate multiple physical attributes. Some may simply find joy from helping older clients regain capabilities they thought they had lost forever. Beyond finding a niche, the stakes go up for us as coaches when we transition from hobbyist to professionals. We're asking for money and ultimately making a promise that we can provide more value to the client than the money they paid us. More responsibility can often lead to more introspection and why we're doing coaching at all. boosts#toggleFormOnEscOrEnter" data-boosts-adding-class="boosts--adding" data-boosts-deleting-class="boost--deleting"> <
Tue, April 12, 2022
How to Never Miss Training
Consistency leads to PRs and meeting your goals, more than any other factor (form, programming). Nikki Burman, Director or Client Experience & Exclusive Coach at BLOC, discusses how as a coach she helps others and how a lifter she personally achieves consistency. Learn how to never miss a workout. Nikki often talks to clients who are considering quitting training and online coaching with BLOC, and her approach is "let's find a way to make this work." What this means if not forcing the way on the client, but rather examining and looking to improve two main things. The first item she considers is the lifter's support system. Not, as a coach, she cannot necessarily improve the support system BUT she can help be a support system of sorts by encouragement and accountability. She can also see if there are some sources of support that might not be underused or unused in the coach's life. Secondly, she asks "is the plan realistic?" Missing workouts can lead to a accumulation of discouragement and a sense of failure. The lifter is often following an unrealistic plan. Programs can be unrealistic for many reasons. A lifter may begin a block program that is realistic, but a life event occurs that makes that program no longer realistic. A client may feel burned out, get injured, get bored, or reprioritize activities in her life. How can lifters more easily accumulate workouts? Shorter workouts, potentially with optional exercises, can make it easier to get in the gym, and on those days where the motivation is there, you can do the extra work, on the other days just get the meat and potatoes done. Shifting how the workouts feel can help. That might mean getting a pump, getting sweaty, changing exercise selection, or doing things like AMRAPs, myo reps, or other means that can provide quick, different workouts that still enable productive stress. A misalignment of how important we think an activity is in our life versus how important our effort or time suggests it may be can lead to guilt. Niki suggests the following exercise, which can help you see that misalignment. List important activities and pursuits in your life. Give them an importance from 1-5. Then think about how much time and effort you put toward those activities, and identify the misalignments. Can you make that 5 a 4 and truly live it out as a 4? Build consistency, ensure your program is realistic, and learn how to never miss a workout. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partne
Tue, April 05, 2022
The Once & Future Novice
Lots of people execute novice programming repeatedly, and even in advanced programming a lift is being increased through novice programming. So, how do we think about novice programming, returning to it, and how it really differs from true advanced programming? Following MED programming principles, we follow a simple yet hard program because it is effective. The simplest program is the manipulation of one training variable. For a strength novice, typically, this means increasing intensity in a linear fashion while keeping other variables constant (volume, exercise selection, frequency). At the point at which you can no longer increase only one variable - when more than one variables have to be manipulated to progress - you are not a novice. Even on advanced programs, however, the simplicity of increasing the stress for a lift or lifts linearly through univariable manipulation typically makes sense. So, for example, you may have a supplemental squat lift on your deadlift intensity day on a 4-day split, even as part of block programming. You often increase the stress of this lift by simply adding weight to the same volume. Similarly, on a daily undulating periodization program, which is a type of concurrent programming where you train multiple physical attributes at once (hypertrophy, strength, power), you still add weight to the lifts in their respective slots. Lastly, a truly advanced lifter may have some advanced lifts but others that need to be progressed with novice programming. This may be because a lifter has focused on one lift while not training other lifts (e.g. someone benched all the time but only ever really did one leg day with machines, so their squats and deadlifts need novice programming). Another situation is post-injury where some lifts were affected but others could continue as normal. For many people, novice programming is simply a somewhat regular thing they accomplish because of life factors (vacations, business travel, sickness). The thing that brings people to advanced program is consistent training over a long enough period. If a lifter repeatedly has disruptions to training, linear progression will be something he returns to frequently. We may adjust what LP looks like, we may take bigger jumps and not grind it out as much, but some type of linear progression is the quickest way to return to previous strength levels - and surpass them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://
Tue, March 29, 2022
Going Off Script As a Novice
Training means you have a script or program that you follow, but whether by your choice or life circumstances, you may have to or want to go off script. So, if you're a novice and have to or want to go off script, how do you navigate the potential difficulties and tradeoffs of going off script? 0:00 BL1K! 21:53 RIP Papa Reynolds 24:53 Off Script as a Novice Lifter As a novice, you can progress quickly. For strength, this means that if you graph your progress of the weight on the bar for your lifts it will follow a line. This is a simple, hard, and effective way to train, which lets you build the habit of training, gain confidence, improve your form, and increase strength and quality of life. You cannot always--or may not always want to--follow the script. Some examples of off script events or activities include: sickness or injury vacation or business travel sports or other physical activities powerlifting or strengthlifting meet unplanned PR Different situations demand different adjustments, and it's better to plan for off script events than (e.g. powerlifting meet) than choose unplanned activities (e.g. unplanned PR) so you can both prepare and recover appropriately for them. Consistent "off script" activities will slow your strength progress, and that's okay. You'll have to adjust your program (so you'll adjust the script) and adjust your expectations. If you have a coach and participate in physical activities that the coach is not programming, communicate with your coach (to the best of your ability) when, how often, and what those activities are like. If something unexpected happens (e.g. a BJJ session is much rougher than expected), let them know. Vacations and business trips can be planned for, and you'll have to decide whether you'll train during that period or not. You can adjust planning before and after (and potentially during), and may have to take a step back afterwards. Unplanned PRs can be fun, and for advanced lifters you may develop a knack for knowing when it's there and take it. For a novice lifter, you're progressing quickly, so we don't recommend the unplanned PR...but, if you do it, realize you might have to take a step back or at least reduce the stress following the PR. Developing patience can help here. If you're sick, depending on how sick and what it is, you may still be able to get into the gym, but might simply take it easy and have the win being that you got in the gym. If you were really sick, you may not only have taken off training but might have lost some muscle if you mostly laid down. Take a step back, and adjust your mindset--it's a part of life, and you'll get back to (and surpass) where you were before. So, training requires a script, that script may need revisions in advance or on the fly, but to always be off script or revising the script means you're not really following a script or program at all, and then you're not training. GET ST
Tue, March 22, 2022
How Style Affects How You Look & Feel
Tanner Guzy joins Matt & Niki to talk style & its effects on how you look & feel. Check out Tanner Guzy and his style coaching https://masculine-style.com/ Improving your style isn't about showing off or strutting around. It's about self-respect and adorning your body with clothes that help make you feel and look good. Tanner points out that when he's looking and feeling good, he's thinking LESS about his appearance and better able to be present and really spend good time with friends and family. When he is unhappy, he often IS focused about wishing or thinking he looked a little more like this or less like that. For Niki, she doesn't feel good when she does not uphold her boundaries. These situations typically involve social interaction, where she might eat or drink a little more than she otherwise would. Let us examine what is often an indicator of someone not looking and feeling good about himself. Baggy clothing is often used to hide our unhappiness with how we look. It has another issue, however, in that form-fitting clothing that enhances how we feel gives us feedback about when we might be gaining a bit too much weight. Our clothing, when dressing in a way that enhances how we look, thus helps provide us a natural metric for what we're doing. A similar situation is the lifter who finally goes through LP and starts putting on muscles and suddenly her clothes don't fit. While she might think that she has gotten bulky and isn't happy with how she looks, investing in a couple new outfits that flatter her new, more muscular body will help show off her work, and help make her feel good about how she looks. For both training & style, people often look to celebrities for "this is how I want to look." Tanner has a concept called "aesthetic synonyms" for this. While the person is pointing to something unachievable (he or she has a different body), Tanner can help that person identify what resonates and how he can move closer to that aspect for his own style (and for training, for his own body & athletic development). Related to this concept of style is authenticity. We don't mean to boast, but we'd like to put our best selves forward. We don't mistake humility for mediocrity, but rather aim high and work to achieve excellence. Authenticity may be hard to identify, but inauthenticity sticks out like a sore thumb. We undoubtedly have all seen someone who turns us off as inauthentic in promoting themselves, a product or service, or an idea. If you're a coach, it's important to be authentic and build trust. The client is becoming vulnerable for you, so you cannot betray that trust. Do not belittle or insult the client, but you also try to bring that person's best self forward. Yes, the client has identified something he needs to improve and actuate that improvement. Your job is to move that person closer to t
Wed, March 16, 2022
Simple Hard Effective Training
We return to the foundations of programming before we jump off into more advanced programming discussions in upcoming podcasts. Why are simple, hard programs the most effective? How do we decide what to do out of the countless options. The concept of MED evolved out of the idea that what coaches were doing, as opposed to simply jumping from one program (novice linear progression) to another program (some HLM or Texas Method variant), was making small changes to modify LP that led to the intermediate program. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com Coaches compared notes and realized this is what others were doing, and Matt & Scott explored this on earlier podcasts. And, when you think about it, this makes a lot of sense. Changing 1 or 2 variables allows you to tinker and better evaluate which changes work in general and which changes a specific lifter responds well to. With enough consistency over a long enough time, lifters' programming will get complicated. But we don't need to unnecessarily complicate things, and we don't want to throw huge amounts of volume at a lifter because then it's difficult to have anywhere to go from there. This applies to LP with the intensity as well. While you may be able to do 30 more pounds on your squat day 1, if you start with your absolutely 5RM, you really don't have anywhere to go from there. So, we program simple, hard programming (sorry, but simple & easy doesn't work). We keep things as simple as they can be. We change programming based on the lifter's other life stresses (expect
Tue, March 08, 2022
Evaluating a Coach
Choosing a coach can be daunting, but we can help guide you with what to look for and avoid when you're choosing a coach (and how to evaluate a coach once you're being coached). Andrew provides some helpful frameworks that may be more familiar to listeners: hiring an employee or choosing a contractor or company. We're essentially outsourcing a part of our life to someone who should be able to help us move toward our goals. Whether we don't have the time, bandwidth, expertise, or detachment to coach and program for ourselves, a coach can enhance our physical fitness. A coach's values and experience matter here. People can spout platitudes, but a person's track record is a better predictor of future behavior. Do your values align with the coaches? What athletic experience does the coach have? What types of people does the coach work with, and toward what goals? Does the coach have high turnover or churn? You may have the ability to do an interview with the coach. If not, you may consider the initial bit of coaching a trial run (and, let's be honest, even if you're all-in on a coach or coaching system, it's probably because you've learned about that system or coach over time, through social media, a podcast, or something like that). Some red flags include: -high churn (not keeping clients for long periods of time) -inflexibility or rigidity (my way or the highway) -not asking about circumstances or situations (e.g. how much time do you have to train, what are your goals?) It's important to listen to your intuition here. You're inevitably being vulnerable to come to a coach, so you should build trust with the coach over time. The coach should not betray that trust. That coach will need to push you into discomfort, but ignoring your feedback, fears, or current abilities is a bad sign. What should you look for in a coach? Pretty much the reverse of the red flags. A good coach should have a track record of success and longevity with clients and should have principles and beliefs but apply them to a client's circumstances. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram <di
Tue, March 01, 2022
Building Healthy Habits
Matt, Niki, & Andrew discuss building habits to achieve your goals. You have habits now, and your results (along any potential access: finances, health, deadlift) are the summation of your habits. One isolated act by itself does not effect excellence, but one action as part of a years of actions does. Continuing your habits is easy. It requires no real energy to continue your habits. Like momentum, it requires energy to change the trajectory of your life. You have to intentionally work to stop or create a habit, and this isn't easy. Andrew shares the characteristics of good habits (from James Clear's book Atomic Habits ) that are likely to succeed: obvious, attractive, easy, and satisfying. What you're doing by following these is increasing the your chance of success in following through. For example, if you're naturally a morning person, trying to start a lifting routine at 10pm at night doesn't make sense. Set up a habit that aligns with your natural proclivities. This doesn't mean it will be easy, but it will be easier. You'll have to have some discipline and fake it before it's easy. It's discipline & motivation that leads to your goal achievement. Eventually, your identity should change ("I'm a lifter" or "I'm a meal-prepper"). The longer you follow a habit, the easier it is to follow, the less energy it takes to follow it. When the habits defines you, it is fairly easy to continue. Some examples may help. Andrew replaced a high calorie snack of nuts and beer after work with yogurt, blueberries, and walnuts. A snack of likely near 1000 calories has been reduced to 350 calories, and Andrew feels better with the new habit. Matt does something physical every single day, even if it is simply a walk. By doing this, he knows that a certain time of day is the time for physical activity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram <a href="https://barb
Tue, February 22, 2022
Coming to Terms with Cardio
Cardio, conditioning, energy systems training: what are these, are these the same, and why would you do them? In this episode, we come to terms with cardio. Let's first consider your training and exercise background. This often affects how you think about this. Some come from a more purse powerlifting or bodybuilding background, where the goal is building muscle or improving strength. A different background may be a cardio-centric, where you ran, did cardio classes, or CrossFit, where conditioning was a regular, dominant part of your program. Neither extreme--cardio as the be-all, end-all, upon which you attempt to lose weight and build health, nor the activity avoidance, where you eat big, train big, and rest big to maximize gains--leads to the quality of life we're seeking. So, what role should conditioning play in your training program? Let's first consider the word "cardio." It's a shortening of the word "cardiovascular," which correctly implies that this type of training helps improve the functioning of your lunges and heart. It comes with baggage, however, of being something done for weight loss (e.g. I ate these cookies so I need to "do cardio" to burn the calories I consumed). Conditioning serves 3 potential purposes: weight loss or calorie-burning, performance, health. There really is one additional bonus reason that is somewhat associated with the third. The first reason and the purpose many associate with energy systems training is actually probably the worst reason to do cardio. While "cardio" can burn calories, nutrition & building muscle is the best way to improve your bodyfat. While targeted conditioning can & should be part of your program, don't think of it as something to burn calories just as you consume cardio. A second purpose for energy systems is ability to perform for a sport, activity, or life in general. Even sports that don't require a high-level of conditioning perform some conditioning. The example is powerlifting, because elite powerlifters at some point have to perform high volume, and if you're a big powerlifter, performing 7 sets of 5 squats will get you winded and you need the ability to perform this high volume without being so winded that you cannot perform the training to get you stronger. Lastly, one may add conditioning to a program to improve health and quality of life. Cardiovascular training is associated with better health markers and better functioning of lungs, heart, and brain. A program designed to improve quality of health should include conditioning. One additional benefit, related to the above, is the ability to think, reflect, meditate, and unplug. Especially with aerobic exercise (more on that soon), the relatively light and easy, repetitive activity done outside and in nature can allow you to shut off the screen time, get some vitamin D from the sun, and think and process things (both consciously and subconsciously). Okay, now onto the underlying science. There are 3 energy
Tue, February 15, 2022
Overcoming Doubt & Building Confidence
Fear, doubt, it's a part of life & certainly a part of self-improvement, strength training, & nutrition. Find some inspiration and practical ideas for how to overcome your fears and doubt. This isn't just for beginners. Doubt is typical as we begin anything new, as the unknown can overwhelm us. There are known unknowns but also unknown unknowns. We might be afraid of embarrassment or looking silly. We might fear getting injured or failing. Let's acknowledge that change and new things can be intimidating. There's a lot to learn, and you're trying to build confidence and knowledge and capability all at once. It's a lot to handle. Hard is scary. Discomfort can be terrifying. The avoidance of the uncomfortable is a self-defeating pursuit, as discomfort and suffering are a part of life. You have some control over what discomfort you face. We know you can train. You can get stronger. We've trained all demographics with countless challenges and obstacles. Very few people have the reality that barbell training is contraindicated. YES YOU CAN. If you're overwhelmed, shift your fear to curiosity. Enjoy the process of learning and improving. Start slow, start easy, start with something you know you can do in an environment you feel comfortable in. If you fear looking stupid, getting made fun of, getting criticized, or embarrassment, this is a real fear. Begin with controlling what you can control. You might begin to lift at home, listening to your favorite music, with exercises you know you can complete. Look to free how to videos to ensure your form is passable. Build the habit and develop the supportive environment. You can also control your reactions to others. If someone comes up and explains how you SHOULD do something, tell them you have a coach. Maybe lift with headphones. Fake the confidence. A coach or at least a lifting partner you trust who can support you makes a big difference here. More advanced lifts, or lifters who may have a history of training and are coming back to it may have other fears and concerns. If you've dealt with injury, you may have a very tangible fear of reinjury. Similar to being afraid of driving after a car crash, you fear a reoccurrence. Similar to a novice, start with something that doesn't scare you. You may adjust exercises to avoid the specific exercise. You also need to address whether you want to push that exercise again, or whether you'd rather work around it (at least for now; priorities change). Again, having a competent coach really helps here. Similarly, if you see a picture of yourself from an earlier time, how do you react? There's really two considerations here. One is, you may be confronting the reality of who you are, what your body is, and some limitations. For some, stubborn fat seems to always be there, despite intense efforts and even achieving lean bodyfat percentages. The other thing you're facing is your recent choices. You might realize that you're not happy with what you've d
Tue, February 08, 2022
Goal Setting
Matt & Niki discuss goal setting: clear goals, digging deep to identify your whys, and how different personalities can effectively develop goals. If you're trying to lose weight, get stronger, change your nutrition, gain muscle you've at some point identified you'd like to make change the direction of your life. Whether you formally identified your goals or made a quick decision, somehow you identified you didn't like where you were and shifted the trajectory of your life. What can often happen, though, is that as the process of improvement continues, we can forget why we began. When things get tough, we might not be able to latch onto a clear purpose, and we will struggle to continue. Goals guide actions. Actions determine metrics. Clear goals create clear actions and metrics. When you've dug deep into why you want to do something, oftentimes the how becomes almost self-evident. Some perform this process of delving into their whys internally, by themselves and mostly with silent reflection. Others perform it alone but by writing down answers to questions. Others bounce ideas off other people, seeking some feedback and refining what is essentially their rough draft ideas. The 5 whys is a good process, and really highlights how effective goal-setting is finding your deeper purpose. Once you've hit your why, you often have a physical reaction. It's emotional. It resonates. It's not superficial or some cliché or thing you've been told you should care about. A superficial goal is often an unsustainable goal. If you've been floundering on identifying how to achieve your goals, you might not have pinned down your goals. Now, you can get after the hows. Before you start pursuing action, you might try an intermediate step and ask (and then answer as best you can): why haven't I achieved this? This can help you identify obstacles and hurdles, which you should account for in your actions. You develop your actions to achieve the goals. These should be specific and timebound. You should be able to identify with a yes or no answer if you accomplished them. Your metrics inform the actions and the goals. They give your information so you know if you're heading in the right direction. Metrics help you make decisions. So, if you're tracking something and unhappy with your progress, you should change what you're doing. If tracking a metric does not change behaviors, you shouldn't track it. You should be able to clearly express your goals to others (and yourself). To ensure you can do this, write your goals down. If you can't clearly define your goal--or if others don't understand it when you're sharing it--you need to do some more work to ensure you understand what you really want. They end by asking, is getting the goal really the goal? As with strength, the process of undergoing voluntary hardship refines us. We're glad we get stronger, but doing what it takes to get strong makes us a better person, beyond getting stronger. This leads into a curs
Tue, February 01, 2022
Equipment to Get Started
Matt & Niki discuss the tradeoffs of training in a home gym or commercial gym and how to build your home gym. Learn the equipment and gear to prioritize versus the nice-to-haves as well as the minimum amount of space required to have a functional home gym. Not all commercial gyms are created equal. The big box or Globo Gyms may allow you to barbell lift, but deadlifting and chalk may be prohibited. Some gyms are simply not worth your time. Long contracts or the inability to do the four main lifts--squat, press, bench press, and deadlift--make the gym not worth it unless, temporarily, it's your only option. CrossFit gyms tend to have the equipment and space you need, but some may have an issue with you not doing CrossFit. That being said, they could be a valid option for you. Powerlifting gyms or black iron gyms are the best typical option, as a good one will have everything you need and you'll find people with similar goals. The rare but optimal commercial gym solution is one like The Strength Parlor in St. Louis or Next Level Barbell in Portland, where you not only have access to the equipment you need but you get a great community of people who are excited to see you and will cheer you on. You also get access to expert coaching when you need it. If you are close to one of these gyms, you really should take advantage. Matt's quick go-to rule for evaluating a gym is if they provide chalk. If they provide chalk, it's a good gym. Niki adds an addendum, that if they provide chalk and the floors are clean, it's an excellent gym. The downsides of a commercial gym can be crowded space and waiting for equipment. You can't pick the music and there you lose time on the commute. For benefits, you can often begin training with barbells sooner, as it may take time and you may have to budget over months to have enough equipment to barbell train at home (though you can always train TODAY with WHAT YOU HAVE ON HAND). A home gym is YOUR SPACE that you can design, improve, make your own, fill with the equipment you want. You control the music, the climate (as much as possible). You don't have to wait for equipment. It also provides a space for you to mentally take a break from other aspects of your life--it's not work, it's not family, it's your space for your health and fitness. Beyond this, the biggest benefit is the time efficiency. You have no commute time, and because no one is waiting on your equipment you can set up equipment to alternate lifts, do circuits, etc. to make preparation, gym time, and recovery as quick as possible. A last huge benefit is your home gym stays open if the gyms close down again. Lots of people suffered interruptions and an inability to continue to train with barbells because of COVID. Have at least a functional home gym so you can always t
Tue, January 25, 2022
Why You Should (& How To) Get Strong
Why do we emphasize strength as opposed to other physical attributes, and if we value strength, how do we achieve it. Niki & Matt explore WHY you should get strong & how to get strong. Strength--and the process of getting strong--produces lasting changes in our body. Our body changes to the stress we impose on it, with denser bones and bigger, more capable muscles. This changes how we interact with the world every day. Like unlocking a new ability for a character in a videogame, strength upgrades your capability, allowing you to do things you could not do before. When we decide to get stronger, we want to get the most bang for our buck. For strength exercises, this means exercises that move the most joints and involve the most muscle mass. We'd rather do 4 exercises than 14. We're not looking to live in the gym or do as much as we can (and, if you do, that's okay, we can always add more, but remember that there comes a point in time where you HAVE to add more volume and more stress and spend more time in the gym to continue to realize strength gains, so enjoy the simplicity and relatively short workouts novices can execute). We like exercises that are incrementally loadable. Barbells--more than any other implement--allow small weight jumps and for us to train multiple joints as we overcome gravity and attempt to keep our center of mass over our center of balance. The term "functional" has been overused and has come to mean almost nothing, but if we understand that the movement we do in the gym resemble and carry over to movements we execute in our life, then we realize the functionality of free weight movements. Nothing is more natural than bending over and sitting down and then getting back up again, like the squat. The deadlift mimics picking something up off the floor. The press resembles lifting something up over our head. People who have never undergone a systematic exercise program can increase stress in a linear manner with small enough jumps. While many point to the flattened top of the curve when they reference the law of diminishing returns, as a beginner you can enjoy the steep portion, with quick gains. For those using barbells, we most often add the same amount of weight each workout in a linear fashion until this stops. If you aren't ready for barbells and are using bodyweight exercises or lightweight objects in your home, we most often add reps (though eventually the resistance must go up). The great part about this is that you'll feel better quickly--likely within 2 weeks. Furthermore, the improvements last. So, if you have to take a week off, the increased muscle mass and improved strength do not lessen as fast as conditioning changes. So, if you're unsure about strength and how you might get strong, enjoy this. If you know someone this might benefit, be sure to share this with them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.
Tue, January 18, 2022
Getting Started with Nutrition
Gillian Ward joins Matt & Niki to discuss how to get started with nutrition: identifying your goals, understanding where you are now, and implementing sustainable, realistic nutrition plans. Gillian is a great simplifier of complex information and focuses not on the science of nutrition (though she knows it) but rather behavior changes and how to best modify clients' actions to meet their goals (for the action both to occur and move them toward their goals). A client must first acknowledge a need to make a change, understand why he or she wants to change, and have an idea of what direction he or she wants to head. You don't need to have a SMART goal, but you need to understand WHY you want to make a change. Next, tell the truth with yourself (and maybe your coach), so you can understand your current behaviors. An accurate picture of your actions enable you to identify a plan that will actually work for you. Once you know where you are, think about the things you want to include in your plan. What are the things you DON'T want to give up? This might be a nightly dessert or alcohol, eating out at a restaurant with your family on Saturday evenings, or Sunday morning pancake breakfasts. It doesn't mean you won't modify this at all (if you're eating 5000 calories of pancakes, we might need to reduce that). Still, this helps you identify and maintain things that actually bring you value. Now you can triage. This is identifying the behaviors that can be addressed to yield results. You're looking for the most-bang-for-your-buck changes. So what can be changed relatively easily while enabling you to work toward your goal. For example, you may identify that eating certain foods triggers a cascade of bad behaviors for the rest of the day. You next plan & prepare, which does not necessarily mean meal preparation and weighing and measuring. It could be identifying days or meals that will be challenging. How aggressive do you want to be around these? Might you address the meals leading up to or after these meals or attempt to keep this goal fairly healthy? So, if you start implementing a plan and it's working, where do you go next? First, if something is working and you enjoy it, keep doing it. Like MED programming for training, we don't need to diet hop. Small changes to avoid boredom and continuing to triage can work and continue to further you toward your goal. A more recent idea Gillian has taken from the heavy, light, medium training idea is 1, 2, 3 dieting. These correspond to aggressiveness or difficulty level and the benefit is the quantification can help give you a quasi-objective (like RPE) data point (so if your week is a 21, you expect to see progress; if it's a 7, you don't). 1 is maintenance, in which you're not trying hard. This should be easy. You're at basecamp, walking on level ground. 2 is working toward goals but not aggressively. You're walking up the mountain, but you're picking flowers, you're chatting with others, you're e
Tue, January 11, 2022
First Steps for Strength
You're in a bad place--you're not happy with your health & fitness--and you want to change that. What do you do? Matt & Niki explore your first steps for strength. This time of year New Years Resolutions occur, and there's nothing wrong with them. While they may have a low success rate, it's actually a good time of year to begin working toward a goal. You just had the holiday period, with--probably--lots of food and fun. It often is a time you can reflect on what you've done the previous year and decide how to change. Also, there are probably no urgent needs to perform (no beach body vacations). This means that you have time to work toward your goals to see the improvement come warmer weather. It will be difficult, and one of the most important things to begin is to be consistent. Doing something every day is a great way to build the consistency. If you're barbell training, you can do this every day, but the days you don't you could walk or do something else active. Regardless, you need to schedule the time and protect it. This needs to become a habit--like brushing your teeth. You WILL see some benefits early, as doing difficult things makes you feel good, build confidence. It doesn't feel good in the pleasure followed by bad feelings & guild of fast food or lounging watching Netflix, but you just feel better knowing what you did. Start today, build consistency, do SOMETHING--whatever that something is--and keep going. The small wins will accumulate. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Tue, January 04, 2022
Experience Strength
What do we mean when we say "Experience Strength"? Experiencing strength is experiencing the benefits of improved quality of life through strength training and improved nutrition and other health and fitness habits. When you're strong, you're capable and able to say yes to things. When you're weak--whether you know it or not--you're saying no to things and taking possibilities off the table. This flies in the face of conventional wisdom and many thoughts about the difficulties and sacrifices that barbell training and improved nutrition practices require. Yes, you spend time in the gym that you cannot spend elsewhere. Yes, you eat more whole foods, more protein and fiber, and do not eat or at least limit foods that do not support your goal. These sacrifices, however, move us closer to our goals--the states we which to possess, whether they be strength, lower bodyfat, appearance, or confidence. As we move closer to our goals, we gain the ability to say yes to certain things. We can go to the beach and not feel bad about ourselves. We can play with our kids or grandkids without pain and keep up with them. Our physical interaction with the world changes. So how do we Experience Strength is we're stuck in a rut of weakness? How do we change paths and begin to experience improved quality of life, better health, and increased confidence? We have to understand our goals and where we want to go. We have to take the first steps and appreciate the small wins along the way. We have to have the discipline to build habits and understand that momentum may help but we cannot expect it nor rely on it to carry us to our goals. Part of this is differentiating short-term and long-term "feel good." There's the immediate pleasure of sugary, fatty, salty food or lying on the couch watching Netflix. This pales in comparison the the longer-term "feel good" of getting your workouts in, eating healthy, prioritizing sleep, spending quality time with your family. What does an improved quality of life look like? What does an improved quality of life feel like? It's about Experiencing Strength. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki
Tue, December 28, 2021
When MED isn't Effective: Confronting the Human Element
Matt & Niki discuss when the human element inhibits an MED modification from being the right change for a lifter. This is a re-release of episode 341. Many BLOC coaches have found a pattern where advanced clients get bored with a program, and oftentimes this happens EVEN WHEN THE PROGRAM IS WORKING (i.e. producing PRs & achieving goals). You have to guard against program hopping or chasing the shiny object here, but if a client has trained a certain way for awhile (e.g. chasing numbers) then it might be time to make a bigger change. This doesn't really apply to novice or early intermediate lifters, as they need to build the base of strength and some small changes can be made if they're looking for a bit of variety (more conditioning or more hypertrophy at the end of the workouts). Most advanced clients need something to train for--something that focuses their training and provide purpose. Some people can simply bear down and keep going when the goal is as vague as "let's get stronger and healthier," but this is fairly rare. If your client doesn't have a goal on the horizon, discussing one may help. Changing the goal could mean focusing on volume & hypertrophy instead of weight on the bar, trying to lose weight, focusing on conditioning or another physical activity outside the gym, or trying something new like Olympic weightlifting. The goal may remain but the means to achieve it may change. EMOMs, AMRAPs, tonnage totals, circuits, and Westside Splits are all great ways that lifters can still train their lifts and work toward their goals but that are different enough than typical sets of 5. Exercise variation may help as well. Playing with supplemental lifts you normal don't (e.g. front squats or sumo deadlifts) can help provide needed variety. You may still have one heavy lift at the beginning of the workout, but the rest of the workout involves more accessories done in a circuit or to get a pump. When considering a huge shift, you have to consider the means to achieve the end and the tradeoffs. Matt shares that when one of his client proposes changing the goal for a bit, he often changes his mind after Matt explains what that revised process will look like. If you're getting sick of what you're doing but don't just want to program hop, consider changing your goal, the exercise selection, or training method. Ensure you weight tradeoffs and how this may affect your long-term goals. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: <a href= "https://barbell-logic.com/off
Tue, December 21, 2021
When its fun to Chase Numbers
Matt & Niki discuss training & programming when you prioritize PRs and chasing numbers in the gym. This is a re-release of episode 347. This really applies to intermediate & advanced lifters, as PRs tend to come with novice & early intermediate training. As you advance as a lifter, life can prevent optimal training, so priorities shift. Sometimes training works primarily toward quality of life. Sometimes training even takes a backseat. Occasionally, though, we prioritize training and decide to chase numbers. Sometimes this happens at whim, as life seems to provide you the opportunity & desire to prioritize PRs. Other times, though, you might plan this out a bit more, with certain times of year (e.g. fall) where you chase pushing the weight up on the bar. This may involve a meet, but it doesn't have to. It's fun to have a PR week you can look forward to, where you don't have to beat yourself down with lots of heavy attempts on one day. If you do want to do a mock meet, then know what will motivate you--you might want an audience or fellow lifters. We're probably looking at a goal--unless you're super advanced--of peaking 6-8 weeks out, which is enough time to prioritize intensity & peak for most people but not so long that you get beat up and burnt out. Consider if you want to prioritize 1 lift, a couple, all 4 of the big lifts, or something else (maybe you're chasing a chin-up PR or some Olympic lift numbers). If you're chasing numbers, you'll back off volume and drive up intensity. Conditioning will take a back seat, as we're prioritizing training on weight on the bar. This is not the time to lose weight. You don't necessarily have to gain weight, but this can be a fun time to eat in a caloric surplus and bump up your weight (and then, especially if you plan out your training year a bit more in blocks, post PRs might be a good time to transition to weight maintenance or loss while trying to maintain strength). This might be a time to use that "fat hole" on your belt. You can't miss training sessions when you're chasing numbers, and you can't have things like holiday parties wreck a training session. Ensure you're lifting after good sleep and with good food (as much as you can control) and if you have to shift sessions around to avoid bonking during a session, that's fine. Plus, Matt shares funny stories with internet companies and kids' checklists. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://b
Tue, December 14, 2021
When Training Becomes a Drag
Niki and Andrew discuss what to do when training becomes a drag. This is a re-release of episode 337. Different reasons can arise to make training a drag. You might simply get a little burnt out after months and years of training. PRs don't happen as much, and you might not just hit one or two workouts where you lack motivation--and don't just need a deload--but need a larger shift in training to help build the motivation. Injuries could lower motivation, as PRs may seem far away and frustration may grow as you are limited at what you can do. Also, if you decide to cut and lose weight, this can make things harder in the gym as you have less weight--and muscle mass--to lift the weights, so suddenly your strength may start trending downward. This often happens over time with some rough workouts. You may have to adjust how you approach training mentally. Andrew discusses how he would have an intensive, long process to get himself psyched up, including coffee, a playlist, and visualization. While this did help him on the platform--in the short term--it left him drained and had longer term negative effects. You may develop a longer term goal that gives you something to look forward to: a meet or competition. This can help focus your training and help increase motivation beyond simply getting stronger. Acknowledge that off days will happen, so don't equate one or two bad workouts with a need to shift. Focus on the process of training. Remember your deeper why, that this is your time and you're doing this for yourself. Enjoy the major change from the rest of your day, which--probably--is not physical like your time in the gym. You may also adjust what you do in the gym. You may add some instant gratification. That might mean some hypertrophy work to end with a pump. If you enjoy getting sweaty, it might be your favorite conditioning work. Similarly, you might favor some of the exercises you like and not avoid but at least minimize exercises you dislike. If you dislike a main lift, maybe you back off and focus on some supplementals. Or you could shift the focus. If you've done lots of intensity work, maybe you focus on hypertrophy. If you haven't done AMRAPs or EMOMs or similar schemes, you could do something like that that involves the same lifts but with a different application of stress. Another idea is to put a time cap on the workout. Now--again--don't let yourself abuse this and drag your rest times, but if you're efficient in the gym commit to an hour in the gym and do the most you can--and then call it at an hour. This is a great time to have a coach--or a workout partner--to help keep you accountable so an adjustment doesn't turn into taking it easy for the sake of taking it easy. So, when training becomes a drag, appreciate the process, remember your goals, consider adjusting your mental approach to training & refocusing training. Or, you might adjust training to involve more instant gratification or variety. GET STA
Tue, December 07, 2021
Small Wins
Niki & Gillian discuss the concept of small wins and their value in nutrition (and training). Big goals can be scary and overwhelming, and--regardless of the enormity of the goal--little actions, small decisions, and changes of habit accumulate to make the goal accomplishment a reality. We have to ensure we have a way of seeing and acknowledging these small wins. If we're moving close to our goals and improving, these wins are happening. It's important to ensure we have a way to see the progress, acknowledge the progress, and celebrate the progress. Having objective, reality-based metrics (and they don't necessarily have to be scale weight) helps provide an easy way to see progress while not allowing subjective feelings to overwhelm us when we feel we have not improved. This concept becomes especially important during rough patches, when life's difficulties mount and a win might not be "Instagram-worthy," but simply NOT binging or NOT drinking large amounts of alcohol. A win might be not succumbing to self-destructive behavior or even simply limiting this behavior (e.g. we overeat, but not as much as we would have months prior in a similar situation). Another time this matters is as we age and potentially accumulate aches and injuries, or simply our ability to gain strength diminishes. There comes a day when all of our absolute PRs are historical, so we have to celebrate our capabilities and redefine PRs. Identifying and enjoying small wins is another way of saying we celebrate PRs. We may have to redefine PRs away from simply weight on the bar (PRs after 40 or 50 or 60) or enjoying new modified lifts (e.g. box squats) and celebrating what we CAN do. Some common small wins Gillian and her clients see include (but are definitely not limited to): food preparation portion control limiting sweets or alcohol trying a new, healthy recipe growing awareness taking the time to think preventing "emergency situations" (e.g. binging) taking control of your eating--and feeling empowered less guilt around food choices (is the guilt improving your decisions & ultimately your health?) how we react after a bad decision or food choice So, find ways to measure and identify, acknowledge and celebrate your small wins toward your big goals. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/</
Tue, November 30, 2021
Coaching Q&A
Matt & CJ answer your coaching questions, including ACL tears, improving vertical jump, coaching blind lifters, and coaching obese lifters. 0:00 Introduction 2:51 Nutrition Questions from Strength Clients -what is your professional scope? know it, can refer out, and admit if you can't answer the question -if you offer paid nutrition coaching, say that as part of the answer 9:15 Friendships & Clients -need to address issues early on if it's an issue (it will only get worse if you don't) 18:09 ACL Tears -ligaments cannot be healed from physical therapy (require surgery) -seems to have some correlation with hamstring weakness 28:25 Low Bar Squat Pain -high bar not causing an issue, keep doing that -could test low bar occasionally to see it it persists over time 36:15 Building At Home Coaching Clientele -have to establish local connections -need to have your gym look nice -"I take this serious" 44:12 Elbow Tendinitis & Injuries -build trust & have open communication 53:08 Vertical Jump -losing weight can really help -there is a big genetic component -increasing force development helps (strength) -practice the power development 59:00 Training Untrained Obese -meet clients where they are, but assume they can't train--they can -what CAN they do, how can you add stress to that 1:06:05 Coaching Blind Lifters -meet them where they are--they can still hear you -they can feel things better GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com
Wed, November 24, 2021
Thanksgiving 2021
Matt Reynolds, founder & CEO of Barbell Logic, takes a minute to reflect on not only what he is thankful this Thanksgiving but--as Barbell Logic turns 5 years old--he reflects & lays out Barbell Logic's core values and his commitment to them. We help you improve your quality of life by experiencing strength. We meet you where you are and help you drive progress using Minimum Effective Dose measured by PRs. We deliver programming solutions that are simple, hard, & effective. Wow you with world-class service and personal, professional coaching. Coach you with models informed by science but applied practically to your real life. Have a Happy Thanksgiving! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S20 E4 · Tue, November 23, 2021
Improved Recovery for Improved Gains
Scott & Matt discuss recovery and how you can improve your recovery, because though most people don’t give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire. Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let’s discuss these. A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips: 8 hours Same wake & bed time every day (including the weekend) No electronics or light (especially blue light ) right before bed Use your CPAP is you have one If you can’t get 8 hours of sleep, try to nap Food and nutrition depends on your goals and bodyfat, but here are some eneral tips: Prioritize protein: 150g for females & 200g for males every day (and there are outliers) Adequate calories (gaining weight--surplus; losing weight, small deficit) Carbohydrates: enough and--if attempting to lose weight--consume before your workout A glass of whole milk can be a good way to add calories to your meal and get in a surplus if you’re looking to gain weight In addition to food and sleep, ensure you’re resting long enough between sets (depending on available time, at least 5 minutes for lower body exercises). Allow yourself to do smaller weight jumps--at least 2.5lb jumps, especially for the upper body. Lastly, consider your total stress. This might be other exercise or physical activity. This might be life stress (relationships, work, etc.). Your total stress affects your ability to recover from lifting stress, so limit it insofar as you can. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No dis
S20 E3 · Tue, November 16, 2021
Strength Training & Joint Health with Dr. Sullivan
Dr. Jonathan Sullivan joins Matt & Scott to discuss what we know about how strength training benefits the joins and how it affects joint health. You can find Sully’s YouTube channel here and his Greysteel’s website here . Running actually puts more force on the knee joint than squatting below depth, so the idea that squatting below depth is bad for children (whereas people have no opposition to a child running) does not make sense. He also discusses the idea of arthritis as a “wear & tear” disease not only being wrong but this concept leading to bad, counterproductive, unhealthy recommendations from much of the medical community. They also discuss different types of joint replacements. It is always a good time when Sully joins the podcast! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com</spa
S20 E2 · Thu, November 11, 2021
Training IRL: How Training Habits Change with Life
Scott & Matt discuss their training and nutrition at a specific point of time. Scott is adjusting to having sold Data Storage, and training and nutrition are in flux. Scott has lost some weight from his highest weight ever, but training is not his top priority. Matt has been intermittent fasting in the morning, which he has found complementary to his daily schedule at this point in time. Both Matt & Scott HATE squatting. Matt has bad hips, and Scott has to bend over until his back is darn-near parallel to the ground because of his anthropometry. This episode really is a discussion for what happens when life prevent training & nutrition from being your focus, you’re not hitting PRs, and you might be having tough workouts regularly--how do you react to maintain the habit. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S20 E1 · Tue, November 09, 2021
Build Your Press with Better Programming
In this re-release, Matt & Scott discuss strategies for programing your press--practical tips as well as the underlying principles. The press typically stalls before the other lifts. Fewer muscles contribute to the press and the smallest deviations from an ideal bar path will cause missing reps. Unlike the other lifts, we also have more choices here in terms of form--strict, hip movement, arm movement, Olympic press, etc. Because the press stalls first, MED changes are used first. Here are the typical MED changes for the press. Microloading (2.5 or potentially even smaller weight jumps) 3x5 to 5x3 Move to 4-day split Intensity day & volume day Change in form: hip throw, Olympic press, bar dip Supplemental lift: for press, especially pin press or press lockouts The press reacts to programming more like an Olympic lift. The press requires practice, especially if a hip throw or Olympic style is used. Heavy triples, doubles, and singles can help. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram <a href=
Tue, November 02, 2021
Involuntary Hardship with Jordan Harbinger
Jordan Harbinger, hugely successful podcaster and fascinating character in his own right, talks to Matt and Niki about his journey through involuntary hardship that he underwent a few years ago. A few years ago, Jordan was on a different large podcast that was not his own. During his time on the podcast, he matured and over time felt he needed a way to exit from this podcast. He had negotiated an amicable exit, but ultimately booted unceremoniously and had to deal with losing his podcast and--ultimately--his identity, as he had built up an identity as part of the old venture. Matt and Jordan linked up soon after this, as Brett McKay connected them, knowing that Matt had undergone a similar struggle being kicked out of an organization that he had identified with. Before this, he had felt like he couldn't leave. As he worked through the process, he found that getting booted was a gift. He had both the freedom and responsibility of his own brand and his own podcast. He found that those around him believed in him more than he did--a weird experience, as entrepreneurs often believe in their ventures more than anyone else. He had to both mourn the loss of his old project and identity while pushing forward, even when he didn't necessarily believe in his new project. He decided to focus on his own podcast as opposed to spending money, time, and emotionality of fighting through lawfare. He had to consider what is good for him, his new venture, and those he cared about, and that was NOT with lawsuits and bitterness. Ultimately, he summed up the whole episode with a pithy expression many of us can relate to: "wading through the crap to get to where we are now." GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Th
Tue, October 26, 2021
Seven Steps to Successful, Sustainable Nutrition
Niki & Gillian pick up from Episode 381 Knowing & Remembering Your Whys to address the approach to successful sustainable nutrition with practical steps and actions meet your goals. Gillian first address her approach to nutrition coaching (and this applies if you're acting as your own coach) with Consequences, Accountability, and Trust (CAT). Consequences help dictate your motivation and aggressiveness. High consequences usually are time-bound: preparing for a bodybuilding competition, cutting weight to meet a weight class, losing weight for a military bodyweight screening. We understand that some people do react severely to consuming certain foods, whether it be because of autoimmune diseases or allergies. Who is holding you accountable? Building accountability into your plan matters. Having a coach helps, but also being public with your goals, actions, and progress. Share all your steps along the way with your loved ones and social media. You can have a diet bet. Lastly, you need to trust in the process, yourself, and your coach. Nutrition progress is not linear, and you'll have to contend with stagnant metrics, setbacks, and a desire to constantly change things up. Gillian then discusses her Seven Steps to Successful Sustainable Nutrition Tell the Truth Non-Negotiables Triage Plan Ahead Plan Ahead Measure and Celebrate Your Results Mindset Tell the truth to yourself, your coach, those around you. Don't lie. If you pour a half of a bottle of wine into a glass, that's not really "one glass of wine with dinner." If you track using a food-tracking app, don't pick something with substantially fewer calories than what the food probably has. Track everything. Don't hide things. You can't properly create and adjust actions, heck you can't even identify problems, if you're not acknowledging and recording your behaviors accurately. Identify and incorporate your non-negotiables. These change, but they are the things that matter to you, you find value from, and that need to be incorporated into your diet plan. This might be eating out, alcohol, or dessert. This doesn't mean that you get to eat as much of you want, but it means that these need to be included--and you might adjust other behaviors to include them. One you understand non-negotiables and someone's behaviors (or your own) and know the person's goals, you can identify the biggest obstacles to progress. What are the changes you can make that will result in the biggest returns on investment with the least time, effort, etc. Regardless of your plan, planning ahead matters. Bad decisions occur without planning & preparation. It gives you confidence--you know you have something waiting for you at home, so you don't go through the drive through. It helps prevent you from feeling overwhelmed. Mastery of the small changes means turning actions into habits through repetition. This means that something that
Tue, October 19, 2021
Knowing & Remembering Your Whys
Niki Sims and Gillian Ward discuss why nutrition compliance trends so much lower than training compliance, why this is, and how you--as someone who has nutrition goals--might combat this and succeed toward or past your goals. Nutrition coaching is quite different than strength or training coaching. With training, you prescribe a certain number of exercises, and the lifter does or does not do them. If the lifter successfully does them with enough compliance, the lifter sees the results. They can hit PRs for every workout, completing the workout in and of itself is success, and the lifter often feels better afterwards--physically and emotionally. With lifting, there is a feeling of deprivation and taking away. You're never done--you not only have however many meals or snacks you take as times you can fail or succeed, but literally at any point of time you are awake you may fail to follow the prescription. You also don't see the benefits of your hard work for a long time, and often progress stalls for long periods of time. For a nutrition coach, there is less clarity and it can often be less rewarding and more frustrating. You can feel as if you're failing. You have to work to boost compliance and work to modify behavior. For the nutrition client, it can be hard to continue if you don't see progress, and it can be easy to slide into screw it mode, where you not only fail to follow the plan but you eat and maybe drink with reckless abandon. It is critical that the nutrition client understand his whys: why did he sign up for coaching, why did he state the goals he stated, why do the goals matter, why is he willing to suffer to meet these goals? Has he dug deep enough and really understood why he is doing this. A good idea is to write down these whys and keep them with you. If you're struggling or think you might stray from the path, look at these whys so you can remember them. Define and celebrate the small wins. A successful meal, snack, day, or week is a big deal. Also consider the near misses--someone brought in the donuts to work and you almost grabbed one, but you decided to not eat it and stuck to the plan. Find ways to enjoy the process--daily, weekly, monthly--and increase your awareness of how good you feel when you eat and drink in a way that supports your goals and nourishes your body. Lastly, Niki & Gillian share their whys with the audience, which might help you create yours. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: <a href= "https://barbell-logic.com/offe
S19 E11 · Thu, October 14, 2021
The Myth of Maintenance - The Dos & Don’ts of Lifting
Matt & Scott discuss the myth of maintenance and how this doesn’t really apply for people, despite what people often claim. Sometimes life prevents strength training from being a high priority, so you do your best. Work, injuries, vacation, etc. can prevent improvement in the gym. When these things are not preventing improvements in the gym, then do your best to improve in the gym. The day will come when you won’t hit any more PRs and you will train to stave off strength and for your health. People tend to think that they’ve reached a point where they’re strong enough and they don’t need to get any stronger. Now, if your goals change--you want to pursue some other athletic endeavors--that’s fine, but you still train and training requires at least some attempt to either get stronger or stave off weakness the best you can. There are also drawbacks and real costs to getting to elite levels of strength. This level of strength does not increase your health. It’s not enjoyable. You’re putting strength above everything else in your life, and we’re not calling for that. That being said, for most people, they’re not even close to strong enough. They haven’t put in the time, effort, energy to pursue fitness, strength, and health. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website
S19 E10 · Wed, October 13, 2021
Gym Etiquette - The Dos & Don’ts of Lifting
Matt & Scott discuss how to behave properly in a gym, because to many don’t respect the equipment or the people around them. Don’t be that guy (or gal). Take care of the equipment and put it back where you got it. Treat the equipment with the respect it’s due. Wipe down your bench and similar equipment. Put the weights away properly (right location, and lips out on the weight tree). If you’re in a big box gym, don’t give others unsolicited advice. If they ask for advice, give it--if you’re a coach, this person might become a client. If you receive advice, don’t act like you want it. You can be polite, but if that person gives it the second time, that person needs to know you don’t want or need your advice. Headphones can be a useful tool in gyms like this to tell people you’re not interested in talking to them. If there is a chance of good coaching, however--if you’re in a good gym--then don’t wear the headphones. Enjoy the fact that you’re in a gym where you can receive excellent coaching. Don’t break up the blocks of chalk--they should be block. Don’t use baby powder. Act like a professional in the gym. You know what you’re doing. You know why you’re there. Act like it. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website <
S19 E9 · Wed, October 13, 2021
Saving Time in the Gym - The Dos & Don’ts of Lifting
Matt and Scott discuss how you can save time in the gym, because we know (with rare exception) you lift to live not live to lift. LP workouts shouldn’t take that long. Early workouts should realistically take about 45 minutes. This will increase to 60 minutes as you rest more and the weights go up. They should NOT take more than 90 minutes. If you’re in a hurry, warm up for your next exercise between work sets. Also, start with short rest periods (2 minutes). This can increase, but upper body exercises require less rest and lower require more, but if you’re pressed for time you don’t need to rest more than 5 minutes. If you have the time, by all means rest longer, but WHO CARES if you’re NOT DOING THE PROGRAM perfectly because you can’t rest 12 minutes between squat sets. If you’re even more pressed for time, you can use the 4-day split for LP, with 2 exercises (squat & deadlift one day, press and bench press the other). This results in shorter workouts. You can also do 1 lift a day if you’re in a huge rush. Having a home gym helps as well. This eliminates the commute time. Lastly, lots of people are “busy” doing BS. Think about how you can reduce or eliminate some of that BS. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website <li style="font-weight: 400;" aria-level=
S19 E8 · Tue, October 12, 2021
Warm Ups - The Dos & Don’ts of Lifting
Matt and Scott discuss why we warm up and how to properly warm up. Warm ups--like much with lifting--can come with lots of confusion and misinformation. First, why do we warm up? We warm up to warm up the tissues, so this is the general purpose of warm up. We also warm up to practice the movement and prepare our neuromuscular system for the work sets, including the fact that as we add weight the center of mass shifts closer to the barbell, so the correct performance of the lift actually qualitatively changes. So, how do we warm up? Warming up should be done relatively quickly. The heavier the weight, the longer it will take to warm up. You should roughly use 5 warm ups, but if you’re in a cold environment you might need more. Also, as you progress through the workout your tissue is warm, so the purpose of the warm up shifts more toward the practice and preparation. Fewer warm ups can be done for exercises later in the workout. You also don’t need to be precise with warm up weight. If some app tells you to warm up at 88 pounds, just do 95. For the most part, stick with 25lb and 45lb plates, unless your work set weights might be relatively low. You don’t need to warm up between warm ups, especially the early ones. You might rest about 1 minute between the last couple warm ups, and definitely before the work set. You also can warm up for the next lift in between work sets. Unless you’re an exception (extremely small or extremely big and strong) start with 45lbs for the press, bench press, and squat and with 135lbs for the deadlift. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram <span style="font-
S19 E7 · Tue, October 12, 2021
The Master Cue - The Dos & Don’ts of Lifting
Matt and Scott discuss the master cue, a cue developed based on a basic understanding of biomechanics that can be used for many lifters. You cannot perform a squat correctly if the center of mass of the barbell-lifter system is not directly over the center of balance (your midfoot). The midfoot really means, however, that weight is balanced between the balls of your feet and your heels. Because it can be hard for people to think about keeping the bar over the midfoot, we tend to draw the attention to the foot. As a coach, the foot is a helpful point to focus on to determine what is going on with a squat. As a lifter, paying attention to where you feel the pressure on your foot helps tell you if you’re properly balance or too far back on your heels or forward on the balls of your feet. Because of this, the foot serves as a diagnostic tool for the squat. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S19 E6 · Thu, October 07, 2021
Hype or Not? - The Dos & Don’ts of Lifting
Matt and Scott discuss whether you should get hyped for a lift. They tend to say no, unless you’ve practiced getting hype and your form is good. If your form isn’t locked in, don’t hype. Also, there is an importance for regularity before lifts. Because of this, you shouldn’t act completely differently for PR attempts than lighter attempts. Do the same thing. If you’re an advanced lifter, you might have a pre-PR attempt rituatual that is slightly different than a normal attempt. For Matt, this doesn’t bring hype but rather focus. You need to be intensely focused and present for these attempts. For many lifters, having the one cue that you should focus on can help. Your coach and you develop the one cue for you to focus your technical focus (might be KNEES OUT for the squat on the way up, for example). Lastly, consider the differences between the meet and lifting in your garage and gym and practice for those differences (practice squatting and pressing looking into an open room as opposed to close to a wall). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <a href= "mailto:podcast@barbell-logic
S19 E5 · Thu, October 07, 2021
Training Older People - The Dos & Don’ts of Lifting
Matt and Scott discuss how to train older clients. Barbell Logic’s age demographics tend to skew older, so the company and its coaches have lots of experience coaching older clients. Depending on the age, almost everyone can deadlift. Many can squat, bench press, and press. Some lifts may have to be modified, but an exercise similar to the lifts can be executed for most older clients. Older people can and should train hard. For older people, this means intensity. Intensity is what older clients are missing from their life. Grabbing the groceries, for example, is a low-intensity exercise, so they need to lift heavy and add muscle mass as a type of insurance. Volume, however, wrecks older people. Use less volume than you might program for younger clients. Frequency--number of workouts in a week--might also be less. 4-day splits for the very old are not recommended. You might do a 4-day split over 3 days or even have them only train twice a week with full-body sessions. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S19 E4 · Wed, October 06, 2021
Sully Power Clean - The Dos & Don’ts of Lifting
Dr. Jonathan Sullivan joins Matt and Scott to discuss the merits and drawbacks of including the power clean in someone’s program. Who should perform it, and how do we evaluate if someone should or should not perform the power clean? Sully has 3 criteria for assessing whether someone should perform the power clean: Want to do it Aptitude to do it Tolerate it For those who meet the above criteria, it can be beneficial. Sully believes the power clean develops and trains power. It is an accessory pulling exercise. It also introduces the lifter to Olympic weightlifting, a whole other arena in the strength and barbell world that that lifter might be interested in. The power clean also helps the lifter learn how to commit to a movement pattern. You can’t hesitate with the clean. This carries over to other lifts, like the squat, in committing to the execution of the lift. Matt, Scott, and Sully agree that to be a good, well-rounded barbell coach a coach should be able to coach the power clean and power snatch. One thing they also agree on is that the power clean is not appropriate for a novice’s linear progression program. Lastly, there are the limitations and realities of the coaching session. In a 2-hour out-of-town session, there’s not enough time to coach the power clean and the other 4 lifts. Because of this, the power clean is best for clients who you see multiple times a week in-person (though it can be coached online, especially with some in-person additional coaching and the client being able to commit to filming and looking at his own lifts). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts <
S19 E3 · Wed, October 06, 2021
What is a Cue - The Dos & Don’ts of Lifting
Scott and Matt discuss what is a cue and why good coaches give cues. You should only have to teach a lifter a lift once, but you will have to correct that person’s execution of the lift. Because we can’t as coaches lift the weight for the lifter, we have to deliver information to the lifter as they lift to get them lifting more in line with the model. We do this with a cue. Cues can be visual, tactile, or verbal. Verbal cues need to be loud, clear, and short. The lifter has to hear the cue, understand the cue, and use the cue. Visual is pointing or in some other way (for example, showing a lifter a relatively horizontal yet diagonal forearm to emphasize that they need to lean over in the low bar squat). A tactile cue is touching the lifter. A coach may physically put the lifter in the right position (grab the elbows in the press to bring them up and forward) or touching the low back in the deadlift to emphasize lumbar extension. Cues don’t need to be correct. The point of the cue is to provide the thing the lifter needs to move more correctly during or between the performance of the lift (between is necessary for online coaching). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website <a href= "https://www.facebook.com/barbelll
S19 E2 · Tue, October 05, 2021
Common Novice Pitfalls - The Dos & Don’ts of Lifting
Matt and Scott discuss common pitfalls that novices make as they begin their strength journey. First and foremost, many people lift with horrific form. You need to get your form right or pretty close. This either requires a coach or your needing to spend the time educating yourself and filming, watching, and analyzing your own lifts. Many people don’t get shoes, and proper shoes make a huge difference, especially on the squat and press. Too many people don’t eat properly. This may be food quality (whole foods). This may be not eating enough. This may mean eating way too much crappy food. Protein needs to be higher for most people. Finally, too many people quit when it gets hard. They don’t know how to grind. You don’t have to grind every workout of every day--and you shouldn’t. But, if you can’t grind, you’re leaving LOTS of weight on the bar and holding your own development of grit back. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S19 E1 · Tue, October 05, 2021
Equipment You Need - The Dos & Don’ts of Lifting
Scott & Matt discuss what you have to have, what you should have, and what is nice to have in the world of strength training. First--it’s nice to have a home gym. It provides flexibility and convenience, though it admittedly takes an initial investment of money to get a functional gym. If you’re working to create a home gym, this is what you should have: Get a 20kg or 45lb bar of relatively high quality--you can get a used one. They discuss all the details here. Get 500+ pounds of weight, including 8x45lb, 2x25lb, 2x5lb, 2x2.5lb, 2x1.25lb plates (2” holes). Olympic bumper plates are really nice. Iron is economical. Consider what you’ll be lifting on--if you’re lifting on a well-made platform, bumper plates are not necessary if you don’t plan to do lots of Olympic lifting. A power rack is better than a squat stand. This has 4 upright, safety pins or catches, j-hooks. It often can also come with attachments (pulley attachments, dip attachments, pull up bar, etc.). You want 1” spacing around the bench press height. Regardless of if you lift in a public or home gym, you need shoes. This is the first thing you need. Don’t get a CrossFit trainer. They discuss lots of good options. A belt is the next thing. You can get really strong without a belt, but most people end up getting a belt, as it adds weight to the bar and you want to get stronger. Dominion belts are great. Chalk is necessary as your pulls (deadlift, row, clean) get heavy. You probably want blocks of chalk to paint your hand. If your gym doesn’t allow chalk, that’s a good indication that your gym stinks and you should look elsewhere. Finally, here are nice-to-haves: wrist wraps, wrist straps, knee sleeves, squat shirt. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram <li style="font-weight: 400;" aria-level=
Tue, September 28, 2021
Nutrition Q&A
Gillian and Niki answer your nutrition questions, including hunger & recipes, small wins & gastric distress. 0:00 Introduction & Gillian is Human -what do you do if you get off the rails? -hydrate & drink lots of water -get back to your normal: don't overreact, but get back to the routine that makes you feel good -do the things you need to do to get back (shop, food prep, etc.) 9:30 Hunger Signals -depends on your food choices (empty calories versus protein- & fiber-dense meal) -what do you mean by hungry? what does that feel like? -think about all the distinction between painfully full to truly hungry and needing food--there's lots of difference between those two extremes 14:37 Novice, Intermediate, Advanced Nutrition Clients -what defines these levels? -knowledge, skill-levels, compliance all matter 17:55 Examples of Small Wins -making changes that are different than their norms that bring them closer to their goals -think about the meal, the day, the week, the month -also, think about the small wins versus the guilt and mistakes 21:28 Gastric Distress & Nutrition -can the nutrition coach help them identify a cause (are certain foods causing this)? -might recommend seeing a doctor to see if it's something more serious (after tracking with a visual food diary) -there can be things like bubbly water or medication that might be causing a problem (so let's look at non-calorie items too) 24:53 FODMAPs -short-chain carbohydrate or sugar -tend to cause problems for people with IBS -identify what the person is sensitive to 29:45 Blood Markers -these matter, but it's really more important to focus on the behaviors -how will this data change our actions? -don't fixate on a number 34:26 Training on Low Carb Diet -understand why the person wants to follow this diet 38:37 Go-To Recipes -chicken salsa verde -has been going off what the grocery store has -instant pot healthy recipes 41:35 Losing Weight with Non-Supportive Family -need to talk to each other -might have to lead by example 45:55 Becoming a Nutrition Coach -nutrition coach versus registered dietitian (cannot prescribe a diet) -behavior-based 56:24 Nutrition Plans & Monthly Cycles -building an awareness is helpful GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: <a href= "https://barbell-logic.com/offers/" target="_bl
S18 E6 · Wed, September 22, 2021
Dominion Strength 2021 - The Business Series
This is the NEW interview with Dominion Strength Training . Niki talks to Blake & Katie about their journey as entrepeneurs as their business has grown and they’ve expanded the products they offer. You can follow Dominion Strength Training on Instagram . Niki actually met Blake & Katie before Dominion Strength Training started, as they came to Atlanta Barbell to receive coaching. They were CrossFitters but learned to love strength training, and as they turned to purchase their belt they realized there was no high-quality belt they could get quickly. Initially, they received equipment from overseas, but production and quality issues led them to realize that they could offer a better product with less problems if they built the belts themselves, so they began to build the belts themselves. Because they control everything that goes into the belt, they create the highest quality belt on the market. They can ship the belts to you quickly because they don’t customize but rather have belts in stock that can be yours within days. They have grown and offer more products now, including straps, different sizes and types of belts, and dip belts. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram <a href= "https://startingstrengthonlin
S18 E5 · Tue, September 21, 2021
Mike with MicroGainz 2021 - The Business Series
This is a new interview with Mike Reed from MicroGainz . Mike & Matt really focus on entrepreneurship and creating a successful business. Also, Mike and his wife recently attended the 2021 BLOC Party, had a blast, was able to meet many of the coaches and clients, and brought gear to sell (without shipping). You can follow MicroGainz on Instagram here . MicroGainz offers fractional plates (now up to 10 lbs), dumbbell fractional plates, gym pins for machines, and now Barbell Logic engraved micro plates. The equipment is made in Pennsylvania, USA. You can always use cold “LOGIC” to get 10% off. Mike discovered the problem of not being able to make smaller jumps when he completed LP, and realized there weren’t many options on Amazon. Plates he found were cheap and poorly made and not made in the USA. He decided to fix this problem himself and worked to make his first fractional plates. Not only does this go to show that successful business solves a problem, but it was actually a problem Mike faced himself. He had an N of 1 that this was a real problem, and he also understood the importance of this problem and how he could help his clients. People have lots of misconceptions about what entrepreneurs or business owners do. They think it’s glamorous and easy, but it’s really about grinding for years and maybe even decades. Mike worked 2 jobs for 4 years before he was finally able to quit his day job. Matt similarly had to work 2 jobs when he initially began coaching. For both of them, there came a point where they realized that not only could they quit their day job but they needed to if the new business would succeed. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram<
S18 E4 · Thu, September 16, 2021
Mike Reed from MicroGainz Bonus 2020 Holiday Episode - The Business Series
This is the episode Matt & Mike recorded the day before Thanksgiving 2020 and aired that Black Friday. Matt & Mike discuss MicroGainz and the opportunities and challenges that COVID created for their businesses. You can follow MicroGainz on Instagram here . MicroGainz offers fractional plates (now up to 10 lbs), dumbbell fractional plates, gym pins for machines, and now Barbell Logic engraved micro plates. The equipment is made in Pennsylvania, USA. You can always use cold “LOGIC” to get 10% off. 2020 has been a hard year for many people, though good professionally and personally for Matt (and he’s thankful for that). MicroGainz benefited from supply issues because he was able to produce plates when others could not. The great part about his products is that they can be used whether you train at a gym--they fit easily and lightly in your gym bag--or at your house. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <a href= "mailto:podcas
S18 E3 · Wed, September 15, 2021
How to Change Careers, Pay Off Debt, & Build a Successful Gym with Jordan Stanton - The Business Series
Jordan Stanton, owner of Next Level Barbell , joins Matt & Scott to discuss his story of frugality, risk taking, and self-determination. He went to college to become a nurse, but realized this was not a career he wanted to stick with long term. He began to train lifters and came to a point where he had to decide if he was going to really pursue it or not, and he ultimately did. He paid off his bad debt with frugality and even though his initial gym was in a garage, he provided a clean space with high-quality lifting equipment and offered excellent coaching. Although Jordan discusses going All in, he didn’t really go all in. He pushed hard, but he didn’t buy a huge warehouse and hope customers would come. If you want to start a gym, start in your garage and get a rack. Maybe move to a larger garage or get more equipment. You might eventually consider renting a small space. You don’t get an expensive space without knowing there is a customer base for you. Jordan also realized the importance of the subscription model. He didn’t have clients pay monthly but rather had them pay monthly. This ensured regular pay. He also offered discounts for people who came regularly as opposed to coming in for one session. Lastly, he found a huge element to creating a successful gym was building the community. The community keeps people coming and makes it harder for them to cancel, because their friends lift at the gym. This is large element to the success of CrossFit, because group classes create a social element. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <
S18 E2 · Tue, September 14, 2021
Building a Better Belt with Dominion - The Business Series
This is the original Dominion Strength Training interview. Blake & Katie join Matt & Scott to discuss the creation of Dominion Strength Training. You can find their website here and follow them on Instagram here . Blake identified the possibility for creating a belt company when--as a novice lifter--he saw a gap between poorly made, cheap belts that you could get quickly and expensive, high-quality belts that took months to get to you. He realized that lifters needed a high-quality belt they could receive quickly. They initially sourced from Pakistan, but ran into quality issues and were forced to repair belts with their own hardware before a large pre-Christmas order, which led them to work toward producing the belts themselves. This led them to create the belts themselves to avoid these problems. This gave them more control of the quality of the belt, and ultimately improved the quality of the belt. They moved from Atlanta to Florida to build their business. Lots of people have good ideas, some attempt to pursue them, but few persevere through the difficulties and succeed in creating a successful business. By the way, Dominion sells more products than listed in this episode...stay tuned for episode 6 for an update from them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <span style= "fo
S18 E1 · Tue, September 14, 2021
Business Leader Books - The Business Series
Matt & Scott share their business books that have provided them value and insight as business owners themselves. The E Myth Revisited (Matt) This book discusses business systems. There are owners, managers, and technicians in every business. If you’re a great technician, you might not be a great manager or owner (e.g. if you’re a great coach, it doesn’t meat you’d be great at running a gym). Scott’s Initial Recommendations He recommended reading the Wall Street Journal daily for a few years--stick to the business stuff. The Harvard Business Review is another good source. Lots of new business books are just repackaged old ideas. Scott got much out of My Years with General Motors . Poor Charlie's Almanac (Matt) There are some great nuggets in this book . Another great resource are the Berkshire Hathaway letters. Both also recommend the Intelligent Investor . The 4 Steps to the Epiphany (Scott) This book is about creating a start up. The Effective Executive (Matt) This book discusses time management and how to best focus your efforts. It really can apply to anyone who runs anything (a household or family, for example). Some Newer Options The Everything Store about Amazon and Jeff Bezos is a good book. Delivering Happiness is the book about Zappos. Creating a Company Culture & Expertise This is difficult to do. <
Mon, September 06, 2021
Who We Are, How We Got Here (Matt's State of the Union)
Who are we, and how did we get here? Matt addresses these in his 2021 BLOC Party State of the Union. This is Matt's address to the Barbell Logic coaches and staff at the 2021 BLOC Party. Matt delivers these roughly quarterly to the staff, and he initially intended to keep this internal as past state of the unions have been. Ultimately, though, at the prompting at some of his staff, he realized this is a good address to release. It's a good overview of how much Barbell Logic has grown and changed over the past 2 years. He touches at the staff of Barbell Logic who work to deliver the high standard of service, oversee and run operations, deliver content, create and improve the Academy, market our services, and grow the company. We hope you enjoy this, and it helps you better understand who we are, and how we got here. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
Mon, August 30, 2021
Academy Q&A
Matt & CJ Gotcher answer your questions about the Academy and coaching, including when you should fire a client, how Matt's coaching practice has changed, the PBC process, and how to know if coaching is NOT right for you. CJ Gotcher is a staff coach for Barbell Logic and the Academy Director. 0:00 Introduction 1:57 Firing a Client As a coach--or really anyone in the service industry--you will eventually come across a client who you no longer wish to serve. Often, this comes from repeatedly crossing boundaries. Often the coach is not a good fit for that person--it doesn't mean that the client is a bad person. How could I do this better? Often, that client needs a different coach who can better serve them. This is a great aspect of Barbell Logic, that we can usually find a different coach to better serve that client. Occasionally, a client may habitually cross boundaries--the term "malevolent" pops up--and you should not feel like you need to protect yourself from the client. That is a sign you might need to fire a client. 7:02 How Has Matt's Coaching Practice Changed? We've moved from strength at all costs to strength as a tool to improve quality of life. There are other things important beyond strength training. We still value barbells and think barbells are a fantastic tool to improve quality of life. What is the client life-cycle? Matt has hit big squat and deadlift PRs, but he's okay with the idea that he never will again. He recognizes the sacrifices it would take to hit another PR, and he doesn't want to make them. 11:32 Credibility in Coaching - Clients' Wants vs Needs Have to realize that a new client has not necessarily bought in fully to your training paradigm, that you have to build credibility. For whatever reason, they've come to you, but you were likely one of multiple options. What really matters--to you and the client? For example, if the client wants to compete in powerlifting and won't squat, that's a problem. If, however, the client wants to sumo deadlift and you think the conventional deadlift is better, how important is that to you? Can the client still accomplish his or her goals? For example, Matt now has Gillian Ward coaching him for strength (already a nutrition client). Matt is beat up from years of Strong Man & Powerlifting. Gillian has been asking how exercises feel, if they hurt, if they do hurt, where and how much? She is building trust and problem-solving and not pushing Matt into a cookie-cutter program. 16:26 Is Coaching NOT For Me? Just because you love to lift, doesn't mean you'll love coaching or be a great coach. If you don't really care about people, that's a red flag. Really ask yourself if you enjoy it? If you feel some resistance, which aspects of coaching might you not enjoy (because you will always not enjoy SOMETHING about a certain job or profession). There are lots of different demographics and types of coaching, so experiment and see if a different demographic or type is better. 23:33
Mon, August 23, 2021
BLOC Party Q&A
Enjoy the panel Q&A that ended the 2021 BLOC Party. Listen to Dr. Puder, Matt Reynolds, Gillian Ward, Niki Sims, Andrew Jackson, & CJ Gotcher answer questions from the BLOC Party attendees. Topics include nutrition post-vacation, finding clients in a new location, training to looked more jacked, and countering the effects of sitting. 0:00 Introduction 2:20 Finding Clients in New Location Deliberately seek out communities and meet people. Go to the same places and talk to people and get to know them well. Build relationships. Talk to your barber or stylist and have them help spread the word. Don't spread yourself thin, but rather seek out the places where the type of clients you want to coach will be. Social media can also help. Make it super easy for people to find you and sign up for your coaching on social media and search engines. Lastly, the people who are asking you questions about lifting & coaching are potential clients. 5:47 Identifying & Helping Clients with Suicidality or Depression Some people may be chronically suicidal. If you find out that that person has a plan, you may want to escort that person or ensure he or she gets help. Lifting and training will help them feel better, but it might need to be easier and meet them where they are. For depression, you might see change of appetite, loss of interest in things, express guilt or shame about just about everything they do. 9:19 Missing a Week on 3-Week Program For something like this, can usually do the previous week over. When you come back, you should probably lift heavier weights than you think but less volume than you think. 10:33 Psychological Hurdles to Training & Healthy Habits People can develop just about anything to avoid discomfort. You might just need to get people walking. Dr. Puder specifically is very repetitive and will discuss movement, exercise, and moving toward training. It's about little wins. It helps to have them identify as a lifter and see themselves as a lifter. Also, what is the meaning people ascribe to what they are doing? Also, as a lifter, Dr. Puder has noticed that Matt is great at giving Dr. Puder positivity when he needs it. He has a bad workout or a miss and Matt is positive, and that has been refreshing and encouraging. 17:18 Getting Back on Track after Vacation Don't go deprive yourself and starve yourself. Get on track with the normal plan as opposed to swinging the pendulum hard in the other direction. Guilt serves no purpose. Enjoy the vacation, and then return to the plan. Don't try to make up for the caloric surplus immediately. 20:02 Introducing Supplemental Exercises Start lighter, want them to learn the exercise. The stress is the novelty of the exercise. 24:48 Looking More Jacked? Talk to your coach, if you have a coach, but the huge contributor here is nutrition. 25:45 Mentorship Program? Your starting point is your coach if you have a coach. Your coach is you
Mon, August 16, 2021
The BLOC Party 2021 - The Whole Picture
This podcast is a recording from the 2021 BLOC Party. It was the first presentation on Saturday, August 7th that Matt & Niki gave to the staff, coaches, client, friends, and family of Barbell Logic. It comes from a emerging idea that Matt and other staff and coaches at Barbell Logic have been developing, which is that STRENGTH CANNOT COME AT ALL COSTS. We have to consider and balance all facets of health. Sometimes and for some people, that means chasing PRs. But for lots of people, that does not mean chasing PRs. It doesn't mean we don't value strength or barbell training--we do--but we understand we need to improve quality of life. Most people would probably rather not get fat and get sleep apnea just to drive their squat and deadlift up. A useful value can be asking yourself why five times, as this can help you identify your values. You might not know, but it can help you identify why you want to lift, why you want to gain or lose weight, why you're pursuing certain things. Why have you set the goals you've set. Strength training gives us the most bang for our buck compared to training other physical attributes. We haven't abandoned this. We know, however, that if we add 100 pounds to a client's deadlift but that client can't meet his Army physical requirements, doesn't have time to pursue other hobbies, or health depreciates we have not helped that client meet his goals. We understand that health has many different aspects. We have to ensure we tend to mental health, financial health, social/relational health, and physical health. Barbell training is an important tool to improve our health, often across multiple domains of health and fitness, but we cannot and do not advocate strength improvements and chasing PRs regardless of the costs. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website <a href="https://www.facebook.
Mon, August 09, 2021
Accountability the Key to Achievement with Thomas Frank
Thomas Frank, popular YouTuber on productivity and related tips, joins Matt to discuss his journey as a Barbell Logic Online Coaching client as he just recently achieved a 1000-lb powerlifting total. You can learn more about Thomas Frank at his YouTube channel . Thomas is publishing a video on his channel documenting his journey. Thomas & Matt met at a conference and Thomas mentioned to Matt that he wanted to do a video on accountability. Matt pitched to Thomas to let him be his coach. Shortly thereafter, COVID hit and suddenly Thomas had no access to gyms and had little equipment. Matt worked with him to develop a program using a chin up bar, a kettlebell, and some sandbags. Despite the equipment limitations, Thomas completed the workouts and slowly got stronger until the gyms opened back up. Since then, Thomas has been able to train properly with barbells and joined Matt as his house to achieve the 1000-lb total. Thomas discusses the criticality of accountability. Without Beminder--and app the creates accountability for whatever task you want to complete--he would not be the successful YouTuber he is today. For some reason, however, he never applied this principle to working out. Thomas stressed the importance of having a coach for accountability. It's easy to lower the intensity or cut the volume if you don't have a coach. It's easy to miss workouts. Having a coach increases compliance which helps ensure results, which means meeting the goals you want to achieve. Learn about Thomas' story and the importance accountability has played to his recent 1000-lb total and his success. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website <a href="https://www.facebook.com/barbelllogicpodcast/" target= "_blan
S17 E5 · Wed, August 04, 2021
How to Build a Power Athlete with NFL Veteran John Welbourn
John Welbourn joins Scott & Matt to discuss his journey from skinny kid to NFL athlete to fitness figure trying to share the benefits of strength & fitness. John Welbourn enjoyed a long career in the NFL, in part because of his dedication in the gym and in the kitchen. He ate healthy foods, being an early adopter of the paleo diet, and saw the benefits on the field from getting strong in the gym. He also got a degree in rhetoric, of all things, certainly flying in the face of the typical big, strong guy stereotype. As he transitioned out of the NFL, he found CrossFit and initially bought into the idea of metabolic fitness serving as the base to build a well-rounded general fitness, but quickly realized that strength offers a better base upon which to add metabolic conditioning (think of someone with a 405 clean & jerk doing Grace--30 135lb clean & jerks--versus someone with a 185 clean & jerk, regardless of if the weaker person is better conditioned). Despite John’s elite performance, he has a lot of practical wisdom and ultimately decided to use his knowledge and skills to help everyday people, not just act like the elite strength plans should be followed by novices. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <li style="fon
S17 E4 · Wed, August 04, 2021
USSF with Jordan Stanton
Jordan Stanton, the President of the United States Strengthlifting Federation (USSF) joins Matt & Scott to discuss the differences between USSF & other federations. 3 things stand out with USSF: weigh-outs vs weigh-ins, press not bench press, and no judging commands. Immediately following your third deadlift attempt, you are escorted by someone of the same-sex to a private room where they take your weight. You are not allowed to use the bathroom until after the weight is recorded. This prevents huge weight drops (Jordan discuss dropping nearly 50 pounds for one of his meets), both making the meets safer and shorter. USSF primarily involves the press, not the bench press. The USSF now has instituted bench press competitions with rules that do not require commands, but the press is the USSF’s bread and butter. Lastly, and also a huge deal, is that the USSF does not have the judges give commands. Clear rules are posted and the lifters are expected to understand the rules, but the judges judge the lifts. This prevents the judges from affecting the performance of a lift with bad commands. Some of the other details are that the attempts are in kilograms and go up in 1 kilogram increments and you get 3 attempts per lift. You can take a second attempt at the same weight, but you cannot decrease the weight once you’ve set the weight. The USSF, also, has many online competitions. This allows greater competition, cheaper entry, and also prevents some travel and gathering concerns with COVID. So, if you’re looking for a meet to organize your training, sign up for a USSF meet, whether it be in person or online. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram </u
S17 E3 · Mon, August 02, 2021
Sports Specific Training
We understand that some people don’t train strength just for general health or quality of life, but to improve their performance in a sport or physical activity. How do you both train strength and improve sports performance? Right now, hyper-specific training is in fashion. For example, throwing an extra heavy shot or doing half squats with a narrow stance because it mimicks the football player’s stance. This type of training neither offers productive training nor productive practice. Training prepares the athletes physically for the sport. This can be structural or metabolic (basically, strength or conditioning). Practice improves the performance of skills (eg throwing or kicking a ball). While physical stress comes from both of them, strength acquisition comes from strength training. Strength training improves the athletes’ ability to produce force, which they can then apply on the field of play. A common confounding factor with sports is that while we know that strength and conditioning is important for sports performance, world-class athletes are genetic freaks and will remain world-class despite sub-par programming. Despite this, people too often look to the best athletes for their routines, when we really should look at average and below average athletes and see what works for them. How do you take, for example, the typical high school football player who might start squatting 135 on day 1 and get them to squat 405? People have a limited time and limited ability to recover from stress. The bulk of an athletes strength training should focus on multi-joint exercises that train the most muscle mass over the longest effective range of motion with the most weight. This of course means that athletes should squat, deadlift, bench press, and press. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram <a href= "h
S17 E2 · Mon, August 02, 2021
Meet Day
Despite the fact that meets are fun and help give more purpose to our training, they can be a long, stressful day, and we recommend having a coach or handler who can worry about the administrative and logistical things (when are you up, get you food and drinks, etc.). There are many common pitfalls that people tend to do their first meet. Don’t stay amped the whole day. Relax when it’s time to relax. Don’t get amped up until you’re going for the final attempts, and, really, you shouldn’t get really amped until that final deadlift attempt. Don’t stress about form. You might have that 1 cue in your mind you need to think of, but don’t second guess or overthink it. Have a cue in mind and lift the darn weight. Don’t warm up too much or too early. Eat and drink. If you’re nervous, you’re likely to undereat, which can harm your performance. Have salt, carbs, and water. Don’t eat things you’re not used to eating. Speaking of not eating things you’re not used to eating, don’t do anything new or for the first time. If you’d like to try something (deadlift slippers, singlet, a food or drink), test it out during at least one normal workout. Ensure you prepare correctly: have enough of everything. Have extra socks, extra food, extra shoes, etc. And, remember, it’s about setting PRs. Go out there and have some fun. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram <li s
S17 E1 · Mon, August 02, 2021
Prepping for Your First Meet - The Competition Series
You signed up for your first meet: what do you do now? Scott & Matt discuss what to do now. A huge part of preparing for a meet is realizing the purpose of the meet. The purpose of the meet is to set PRs, give your training a purpose, have some fun, meet some people, and leave feeling encouraged about lifting. Nobody cares who wins. You should change as little as possible leading up to the meet if it’s your first meet. If you’re a novice, just keep doing LP. Maybe you can practice some singles and do a super short 2 week “peak,” but that’s not necessary. This applies to powerlifting meets and strengthlifting meets. Go set PRs. It doesn’t really matter if the league doesn’t enforce squat depth: squat to full depth. So, sign up for a meet, have some fun, set some PRs, and continue your lifting path. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
Mon, July 26, 2021
Travel Hacks for Lifters
Training while traveling presents challenges, whether your a frequent business traveler or someone who only travels to visit family or for vacation. Either way, we have to decide to train or not to train and then how to adjust training before, during, and after to best meet our goals. If you are someone who rarely travels and NEVER misses a workout and you finally go on a vacation, it's not important to your long term progress to miss a week or even two. Again, though, there aren't a huge number of people in this category. For more people, it will be important to both maintain the habit of training or at least exercise and the training can help destress or at least make you feel better if on a vacation. If you're a frequent business traveler, training while traveling is a must: you cannot progress if you don't train on the road, so you'll have to develop a strategy and habits to train on the road, to include what to pack, gyms to look for, and how you train on the road). Now, let's discuss some travel hacks for lifters Matt likes to train first thing upon arrival and before departure, as it helps make travels days feel more productive and he knows he accomplished training on those days. These aren't days to hit PRs, but to get some work done. A pro-trip here is if you train at a big gym they often have showers, so you can train and still shower before getting on a plane. This also helps as training the first couple days after travel tends to not feel great, so you will have trained on the last day of travel and not feel behind on your training. Niki recommends to search for "powerlifting" when you're looking for a gym, as this probably will help you find gyms that will have the equipment you'd like to have. Both Matt & Niki acknowledge, however, that even big globo gyms tend to have at least 1 squat rack. Some hacks for travel: have liquid chalk in a travel size so it can go on your carryon bag if you check a bag, use a hard shell case to help protect your gear (and potentially any whiskey you take home pack your A7 shirts, as you'll experience some terrible benches Niki likes to have a small draw string bag that goes in her suitcase with her gym equipment Matt uses his backpack, which is also his carryon consider packing cubes for clothes eBags are great backpacks if you travel frequently, have pre-packed toiletry bags know where you can get higher protein options in the airport, or pack some drink water frequently Lastly, how should you train while you travel? This depends on your goals and preferences, but in general, we can offer some ideas and tips: not a great time for PRs - get some work done & maintain the habit know thyself: will you want more frequent, super short workouts or fewer, longer workouts have flexibility with equipment and difficulty explore the space: try out new equipment an
Mon, July 19, 2021
Reexamining the Exercise Selection Criteria with Noah Hayden Pt2
Noah Hayden continues his discussion with Niki & Matt, now laying out & discussing his proposed exercise selection criteria and programming criteria. Below are his proposed exercise selection criteria. train the most muscle mass in normal, predictable movement patterns requiring normal coordination when possible over the longest effective range of motion to lift the most weight that is structurally sustainable with exercises that have a wide therapeutic window What are we looking at when we discuss the longest effective range of motion? We're looking at the movement of the joint: how much the bones move around the joint. A good proxy for this, however, is the distance the barbell moves. We also need to think that it's not really a huge deal if someone is using a safety squat bar instead of a low bar back squat. The low bar squat is our default, but if they can't low bar squat we adjust and do the best we can. How do we take these exercises and create a program? Below are the programming criteria Noah proposed. train all major muscle groups with the least number of exercises as is practical that do not interfere with other adaptations any movement done to failure must be as low skill as possible in the minimum effective dose required to continue making progress This goes back to the discussion of goals in part 1, but if you're training for a sport, you can't train strength optimally as you have to prioritize the sport (you have a time budget and a recovery budget). Strength needs to help your sport performance, not take away from it. These criteria also help with choosing when we add accessories. Initially, the deadlift is enough stress for the muscles of the upper back. But at some point it isn't, so we need to add chin ups or barbell rows or pull ups or lat pull downs. Check out the Barbell Health Series, where Noah first pitched the beginnings of some of these ideas, and his article, where he discusses these in more detail. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on I
Mon, July 12, 2021
Reexamining the Exercise Selection Criteria with Noah Hayden Pt1
Noah Hayden joins Matt & Niki to reexamine the exercise selection criteria. Noah first pitched these ideas in episode 3 of the Barbell Health Series & then Noah Hayden refined them in an article for Barbell Logic . As coaches, we likely love lifting, and this passion helped motivate us to pursue a career in helping others lift and experience the benefits of strength. Many of our clients, however, do not share the same passion, and while getting stronger will benefit them--and strength will likely get them closer to their goals--we cannot ignore their goals and prioritize strength about our clients' goals. Strength, in fact, is not the most important thing in life (nor the only thing). When it comes to programming, examining why we program a certain lift rather than another, we have to think about the why and then we can develop the how. A bit part of the why are the client's goals. We need to think about how we improve quality of life for the client? How do we help them meet their goals? We're Barbell Logic and we're strength coaches, so we understand the importance of strength and advocate that simple, hard, effective training should be a part of any fitness routine. If, however, we put 100 more pounds on a client's deadlift as their waistline increases when they wanted to get leaner, we failed to help the client meet their goals. In his article, Noah outlines what he considers the fitness attributes. While there are different lists, people tend to argue over whether two attributes should be combined or divided or whether there should be more that might fall under another. Below is his proposed list. strength endurance power mobility/flexibility agility/coordination precision/body awareness body composition lack of debilitating pain mental fortitude In the next episode, Noah, Matt, & Niki decide on how examining the client's goals, understanding the why, and understanding the fitness attributes helps leads to Noah's proposed Exercise Selection Criteria and Programming Criteria. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/</
S16 E8 · Thu, July 08, 2021
Time:The Most Valuable Resource-The Productivity Series
Time is your most valuable resource, and you don’t know how much of it you have on this earth. Because of this, protecting time, being efficient, and knowing when to trade money for time is important. Its importance heightens if you find yourself in a situation where you make enough money that you can make more money on your work than completing a menial task, such as mowing the lawn or cleaning the house. You might actually make more money paying someone else to do this. This isn’t the case for everyone, and there are times in people’s lives where they simply have to lower expenses and be thrifty. If you find yourself in a situation where the more you work the more money you make, then you need to think about finding time blocks where you don’t work and being efficient with your work. If you find yourself with a fixed amount of time at work (eg a 40 or 60 hour work week) then you need to figure out how to leverage the time you have outside of work for both enjoyment and to complete the other tasks in your life. Regardless of your situation, it helps to consider the money-time tradeoff and how some investments of money can lead to more money in the future (and, of course, how some investments of time can lead to money in the future). Thinking this way can help clarify what you should do yourself or hire out and help block off time for leisure and family and enjoyment. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram <
S16 E7 · Wed, July 07, 2021
Early to Bed, Early to Rise... Why You Should Wake Up Early-The Productivity Series
Chris & Matt Reynolds like to wake up early and GET AFTER IT. If you don’t, that’s okay, but you might try before you write this off and it’s super important to have a consistent sleep schedule regardless of when you go to bed and wake up. You can’t make up for lack of sleep on the weekend, and your body will learn and adjust to a regular sleep schedule and be better off for it, as opposed to inconsistency. If you want to try this, give it a try for 3 weeks. If after 3 weeks you hate waking up early and going to bed early, that’s okay: you’re probably an evening person. You might then want to work on being more consistent with your sleep and how you still make time for leisure and family. One benefit that early sleep and wake provides is that many people have social activities in the evening. If you’re an evening worker, you’ll have to compete with these and find ways to work around these. It also can give a natural break to work and family life, and you can complete your work for the day (barring a true emergency) and then give your full attention to your family when they arrive. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <span style=
S16 E6 · Wed, July 07, 2021
Focus! The Missing Key to Success-The Productivity Series
Let’s talk about focus. This is something people don’t do well these days. Focus has atrophied due to smartphones, social media, the internet, TV, etc. Focus, however, is critical to productivity, success, happiness, and getting done deep work. Something that can help both improve focus but show you how hard it is to focus and how easily you get distracted is meditation. The practice of bringing your focus back to your breath or a mantra helps build the muscle of focus and helps you see your thoughts. Also, you can’t multitask. You may move from one task to another relatively smoothly or quickly, but you can’t actually do two things at once. Knowing what distracts you and blocking those things out helps. For many, distractions may be broken down into visual or auditory. Know which one distracts you and plan accordingly (noise-cancelling headphones, for example, if you’re distracted easily by noises). More focus means more productivity, and if you value time with family and other activities, you can be more efficient with work and urgent tasks and then spend more time doing those things that are important and give you value. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <li style=
S16 E5 · Tue, July 06, 2021
Get More Done with the Pomodoro Technique-The Productivity Series
Matt & Chris share a technique they use all the time, called the Pomodoro Technique. This technique is perfect for both knocking out urgent tasks or carving out time to dedicate to deeper, important work. The original approach is to dedicated 25 minutes to totally uninterrupted work followed by a 5 minute break. You can string together multiple blocks as you get better at this. Also, if you string together multiple blocks, you often need a longer break every so often. 25 minutes isn’t set in stone. You may need to do longer or even shorter blocks. The principle, however, is totally uninterrupted time. If you get distracted, you QUICKLY jot down a super short note to clear your head but ensure that the task that popped up in your head (e.g. I need to take out the trash) gets accounted for. With one hand, simply jot down “trash,” and then continue your work. Preparation can help here. There might be certain times of the day or locations where this isn’t feasible because distractions will be inevitable. You also might need to do things to help prevent distractions: you may have to wear noise-cancelling headphones. You’ll need to have your phone elsewhere and not have notifications turned on. You might need to notify your loved ones that you need 25 minutes uninterrupted time and explain the purpose. Ultimately, this is about getting the urgent things done so you can get the important things done, which include spending time with your family. You can, of course, apply this for important tasks, such as creative work. Try the Pomodoro technique to increase your efficiency with both urgent and important tasks. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <li style
S16 E4 · Tue, July 06, 2021
Overthrowing the Tyranny of the Urgency-The Productivity Series
We all have things we think are important, we want to get done, but we continue to put off. This occurs because of the difference between urgent tasks and important tasks and the 4 different types of actions that occur (as an action can be urgent & important, neither urgent nor important, urgent but not important, or not urgent but important). We tend to put off the important but not urgent things. If they’re never urgent, there’s never pressure to complete them. Ultimately, we need to put pressure on ourselves to complete them. This doesn’t mean we ignore the urgent: the urgent has to get done. With the urgent, we have to find ways to be efficient or have others do these things (e.g. have the groceries delivered, have someone else mow the lawn). The important and urgent things have to get done. Items that are neither urgent nor important really need to be examined: how much value do you get, for example, scrolling through social media or binge watching Netflix. We need to eliminate or at least limit these activities. All this requires, of course, identifying what’s important. This comes down to what provides us value. You decide what’s important. This relates directly to strength training and dieting. Strength training is not urgent, though it’s important. We can increase the urgency by having accountability and protecting the space. Over time, we impart urgency on strength training, “It’s getting close to training time, I’ll have to do this later.” The same goes for food. If eating is always urgent, then you’ll find yourself eating the most convenient items, which will usually be unhealthy. Preparation prevents food from being urgent, because you’re prepared and have food ready. Lastly, completing the urgent is still important. If you have urgent things floating in your head when you’re attempting to get your important work done, you’ll be unable to focus and accomplish the important work you want to complete. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts <a href
S16 E3 · Mon, July 05, 2021
Breaking Bad Habits-The Productivity Series S16E3
As advocates of strength training, we encourage people to add strength training as a habit. Many of the most important things we need to do to live a more fulfilling, productive life, however, involve breaking bad habits. Bad habits don’t have to be bad in a moral sense. They ultimately don’t provide us value and bring us closer to our goals. They might waste time or money. They might prevent us from building positive habits. They might make us less healthy or happy. Stopping these habits can be difficult. The win of not doing these is often not enough. We can leverage the fact that as humans we dislike losing more than we like winning, so we need to devise punishments or negative consequences for doing the habit and have SOMEONE ELSE hold us accountable. A note here is that the consequence should not be related to the habit. So, for instance, if you want to stop eating after 7pm, doing extra cardio or depriving yourself of food is counterproductive and can lead to other issues. Making a bet or putting money on something is a potential option. If, for example, you don’t stop the habit in a specific amount of time (and you’ll likely need to quantify that) you give your friend a certain amount of money. Or, you could owe your spouse $5 anytime you do the habit. Whatever habit we’ve decided to break, we’ve already decided that there are long term consequences that we don’t like. But when we continue these habits, the long term negativity is hard to think about. Adding a short term negative consequence means we create a short-term negative consequence to discourage us. The other idea to this is that ultimately we have to get through the initial difficult time with discipline and the motivation will catch up. We won’t have the same urge to continue the habit and we’ll see the benefits of having abstained. A couple books they recommend are The Power of Habit, Thinking in Bets, & Atomic Habits GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts <li style="font-weight: 400;" ar
S16 E2 · Mon, July 05, 2021
Productivity Tips-The Productivity Series
Scott & Matt share some of their productivity tips: what to do, what to not do, and what equipment or apps help them. When it comes to equipment and apps, both of them find having one huge monitor, 2 monitors, or 3 monitors helps, as one monitor simply adds time to tasks on the computer. Scott has also found value in having a scanner to digitize documents. He puts these on Evernote and finds this saves time, helps keep these organized, and saves space. Both Scott and Matt value a quality backpack and headphones, which can help prevent noises distracting you when you work. Much of productivity is organizing tasks and ensuring dedicated blocks to get both urgent and important tasks done. Preventing distractions--including notifications, family interruptions, and your phone going off is critical. Matt follows the Pomodoro technique, which recommends blocks of completely undistracted time to knock out tasks on your tasks list. The general recommendation is 25 minutes, as it’s long enough you can complete plenty of tasks but short enough that you can fit a few into your day and it doesn’t become too inconvenient for others around you. Scott has some tips as well. Ensure you don’t put projects on your task list. If you find that something stays on your task list, there’s a couple ways to deal with it. If it takes less than 3 minutes to do, just do it immediately, as it takes 3 minutes to put it off. If it’s really a project, break up the projects into tasks and put those tasks onto the list. Finally, if the tasks are important but not urgent, create a Sunday Maybe list where you can put important tasks that are not urgent so you can both organize them, put a place for them, but not feel guilty because they’ve stayed on your to do list for weeks or months. One other note is to consider the trade off with time and money. There may be things that take up huge amounts of time and that you don’t enjoy. If you can afford to spend the money and feel the trade off is worth it, have someone else do it for you (trade the money for the additional time and fill that time with important things, which--important--may end up making you more money). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partne
S16 E1 · Mon, July 05, 2021
Optimal vs Real Life-The Productivity Series
We have a model for the proper performance of the lifts and we understand programming principles and how to drive progress over time, but we have to acknowledge that for lots of people lots of the time, they can’t train optimally. And, honestly, at some point everyone--every single person--will be unable to train optimally. In these cases, we have to do the best we can. Life comes up and presents obstacles to consistent training: vacation, work, family, holidays, and injuries. Furthermore, some people can’t perform the lifts as we tend to coach them. We have to deviate from the model intelligently. If, for example, you can’t low bar squat, try thumbs around the bar. Try the high bar or front squat. You may have to specialize in the deadlift. And, over time, you may be able to low bar squat depending on your limitations. Though we advocate the low bar squat and a specific way to perform the lifts based on biomechanics, we know that squatting is better than not squatting at all because you can’t low bar squat. If your gym closes, exercising is better than doing nothing. As an example of an intelligent deviation from optimal programming, Matt tore his pec. He now limits bench press intensity to 315. He won’t ever hit a bench press intensity PR. Because of this, he prioritizes the press, he does higher volume at lower reps, and he--again--does the best he can. Time is one of the biggest limitations for people. You have to block out time and commit to training during that time. It might not be 3 or 4 times a week: it might be 5 super short workouts during lunch. It might be 2 workouts. You might have to shorten rest periods. You might have to do your warm ups for your next lift during your rest periods. That’s okay: it’s better than not training. A huge part of this is to stay in the habit and not get into a slump of not training. If you take long breaks from training, it gets harder to return. Maintaining a habit of exercise--even if it’s something in a crappy hotel gym--is better than doing nothing. Finally, we have to acknowledge that there’s not a huge number of people who can string together 6 weeks of optimal training. Though some of these could prioritize training and get it done, life gets in the way and that’s okay. We maintain the habit, do the best we can, and continue to do hard things. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. <a hre
Mon, June 28, 2021
Pre-Workout Routines: Proper Training Preparation
Matt & Niki discuss their pre-workout routines, from when they train, how they plan for training on the road, food, water, clothes: everything about how to properly prepare for training--physically & mentally. Rituals both help prepare us for training specifically (e.g. laying out our clothes the night before or making some overnight oats ensures our outfit or pre-workout nutrition are ready). Beyond this, however, doing something repeatedly before the same event primes our body & brain for the event. Training--and habits around training--also help provide a feeling of control during chaotic, challenging times in our lives. When it comes to preparation for a workout, it can begin far ahead of the workout. When do you plan your workouts? If you program your own workouts, you have to set aside this time. If you have a coach, you may need to communicate things such as vacations or other events that may affect training. You must consider packing clothes and equipment and what equipment the gym will have. For typical workouts, when do they occur during they day. What do you do prior to and after the workout. How do you ensure you are mentally and physically ready for the workout? To some degree, simply having a routine will help, as your body will know training will occur, though binging fast food probably is counterproductive. Matt trains in the morning after urgent work but before important work. He enjoys training and trains with his wife. He also has a list of items and actions that contribute to his routine. Niki does BJJ in the morning but trains as a way to end the work day. When she trains, she knows she has no more work to complete for the day. Because she has completed her work tasks, she can fully focus for training and not be thinking about work or something she needs to get done. She can take her time and enjoy it. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram <a href= "https://startingstrengthonlinecoaching.com/
Mon, June 21, 2021
Building Community thru Voluntary Hardship with Jason McCarthy of GORUCK - Ep 370
Jason McCarthy of GORUCK discusses rucking, his Army service, & building community through voluntary hardship & shared suffering. He shares his story of how we went from US Army Special Forces (Green Beret) to founding and running a company that--similar to Barbell Logic--believe in voluntary hardship and building community. If you're interested in GORUCK or their gear, go to http://goruck.go2cloud.org/aff_c?offer_id=16&aff_id=2784 and check out their high-quality clothing & gear. Disclaimer: Barbell Logic is compensated for purchases made using this link. You can learn more about GORUCK here. Jason joined the Army after 9/11 because of 9/11. He enlisted and eventually completed the long, arduous Green Beret pipeline. In the Army, but especially the Green Berets, shared suffering strengthens teams and prepares these units for difficulties of combat. While civilian rucking does not, cannot, and does not aim to simulate Special Forces training, the community and choosing to push oneself beyond one's limits and the comforts of society helps provide purpose and build community, as GORUCK events are done in groups. You have to swim against the current these days. Lifting, rucking--you have to choose to follow these pursuits and maintain the practice to reap the benefits they provide. This will benefit you in life, as no one--even those who shirk form hardship and choose the comfortable, the convenient, the easy--would not say that life is easy. With any change, it's important to START--start small, start now or as soon as you can. Commit to beginning. Take your first step. Stop thinking, planning, considering: do. We celebrate these steps. We celebrate PRs. We celebrate improvement and betterment. They also discuss the benefits of being a novice and how pursuing new challenges helps prevent burnout with those long term pursuits and things we must do. Finally, the joy of completion comes up. If you've never experienced a ruck flop after a heavy, long ruck, you're missing out. It's the feeling of racking the bar after your last heavy rep, jumping in a pool after a hard workout, cracking open a beer after a long ruck. After shared suffering comes communal celebration. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: <a href= "https://barbell-logic.com/offers/" target="_blank" rel= "noo
Mon, June 14, 2021
Q&A 57
Matt, Niki & Andrew answer your lifting & life questions. Topics include best pants, jeans, & shorts (for men & women lifters), forearm pain from lifting, what to do between sets, and best song to rally at a dance party. 0:00 Intro 1:20 What to Do if Can't Press Standard Bar? aluminum bars are worth it--can use it for accessory lifts 3:01 What Should I Do Between Sets? should I sit, stand, pace, clean up, etc.? timer can help good to not take your mind away from lifting (unless you're uniquely able to focus quickly) can also see (like Matt & his wife have recently) how short you can make the rests & the workout, in general 6:16 Good Jeans for People with Thick Thighs Michael Kohr's khaki (Andrew) American Eagle makes good jeans for guys (not slim cut) get jeans and then get them tailored Made Well for women (Niki) stress test: dance party? 11:09 Best Everyday Shorts (Non-Training) Benobo's have to be SHORT Bird Dog's plus, how do you FEEL after you eat food (not during, but after) plus, Krispy Kreme donuts what does a short do? show the difference between waist & butt, butt & hamstrings 17:33 Forearm Soreness? probably resisting the bar on your squats need to carry the weight on the back cue: point fingernails to the floor cue: carry the bar on your back really squeeze shoulder blades together to: relax your grip on the bar could be bending your elbows on the deadlift 18:54 Donnie Thompson's Bowtie for Shoulder Pain? would not recommend it for the bench press puts you in "good posture" would recommend not lifting in one don't want you to be yanked into position it's fine to put stuff on that makes you feel better some time (e.g. massage) ONLY for serious athlete 23:48 Dance Song for BLOC Party Dance Party? what would Matt, Andrew, & Niki pick toward the end of a dance party when they need to rally? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <a href= "https://www.instagram
S15 E5 · Fri, June 11, 2021
Don’t Fear the Barbell: Managing Your Mind Under the Bar - The Voluntary Hardship Series
Matt & Scott discuss fear of the lifts, especially heavy, PR attempts. Different people have different fears of different lifts based on history (repeated failure or past injury) and simply how they feel about the lift. Lots of people, for example, are afraid of heavy squats. There’s something about a heavy bar on your back and that you’re folded over in the bottom and--even with properly set safety pins--there’s just no graceful way to fail a squat. Scott & Matt even share their unusual fears of what might happen when they squat. Having habits & rituals can help. This way, the lead up to the PR attempt is the same as all the sets that led up to this attempt. You can also practice “failing” a rep so that you know that the pins will take the bar and how that feels. Test your safety pins for the bench press as well. Injury history matters as well. Matt has torn both pecs on the bench press, so when the weight gets heavier for him, that fear is present on rep 1 and the later, grindier reps. There is also more irrational fear, which tends to come from misunderstanding just how low risk strength training is (even with bad form). For example, many people fear hurting their back on a heavy squat or deadlift. At the end of the day, we can mitigate fear, have rituals, and have safety equipment properly set up, but we have to simply get it done. We have to have a bias for action. The fear won’t disappear. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <span style= "font-weight: 300;"
S15 E7 · Fri, June 11, 2021
Style & The Appearance of Power with Tanner Guzy - The Voluntary Hardship Series Bonus Episode
Men’s style coach Tanner Guzy joins the show to share some tips for improving your style and making sure you are highlighting the physical gains you’ve worked so hard to make in the gym. Tanner offers an online style course for men as well as one-on-one coaching (he even helped Matt frame his baby blues). You can also take a free quiz on his site to determine your style archetype. https://masculine-style.com Also be sure to pick up Tanner’s book on the intersection of style, power, and masculinity, The Appearance of Power: How Masculinity Is Expressed Through Aesthetics. https://amzn.to/2HteNjH Any time you mention style around a group of men, there’s an inevitable mixture of bemusement, eye rolling, and genuine interest. Many guys proclaim (or perhaps complain) that they dress “for comfort.” They just want to be comfortable, they say, and aesthetic concerns are subordinate, even anathema. Tanner argues that style and comfort are in fact closely related, and men often mistakenly believe that you cannot have both. The foundational principle of style, he says, is context. Understand who you are, what you do, and where you do it. Your geography, culture, profession, body type, and personality all affect your individual style choices. While Daniel Craig may look dashing in a bespoke dinner jacket at the Casino Royale Montenegro, an IT professional from the American midwest would look ridiculous in the same. Where a mid-level corporate worker could elevate his style with a sport jacket or better fitting slacks, a freelance programmer would perhaps fit in better with a nice pair of chinos and chukka boots. Context matters, so the more you understand where you fit into your own society and culture, and what’s realistic for your climate, the better your style choices will be. When coaching men, Tanner also takes personality into account. He divides style into three broad archetypes: rugged, refined, and rakish. Each describes the intersection between personality, cultural values, and profession. The refined man exudes effortless confidence with fine but subtle clothing choices, whereas the rakish man proudly displays his rebellious spirit with bold, fashionable clothing styles. Each can dress well, to be taken seriously, and in a way that enhances his individuality. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts <a href= "https://w
S15 E6 · Fri, June 11, 2021
Be Like the Mule - The Voluntary Hardship Series
If you’re failing early in LP, you have to ask yourself: are you working hard enough? Some symptoms of not working hard enough might be not uploading your failed sets to your coach & failing reps early in LP (like the first 6 weeks). This often occurs with people who think a lot in their work. No thought will help you move from the bottom of a squat to the top of a squat besides a simple cue. As an example, consider the Bulgarian Method, a program of lifting where lifters train 6 days a week with heavy weights. We don’t recommend this, but the point is that you’re not working that hard in the weight room and though there are people out there who coaches will need to rein in, but you’re likely not one of those people. LP, especially, is simply not enough stress to overtrain you and the risk of injury is incredibly low. Not only does strength training have low risk, but you’re in the steep part of the adaptivity curve and you’re not moving heavy weights compared to your biological limit. Many of these people have done hard things in other areas of their lives. They might be professionals like lawyers, doctors, or engineers who solve complicated problems as part of their job, but in the case of heavy weights you need to turn your brain off a bit. If you’re a coach, you might see that they failed a rep and then didn’t send you the video. Or they failed the rep and then backed off. They often might have an idea or solution about what happened too. When it comes to shutting off your brain and just thinking about the cue, the lifts have different flavors. Bench press & squat are similar in that they start in the top and a failed rep can be awkward. Press starts from the bottom, but people often use something to get the bar going on heavy reps. The deadlift, though, is just going to take some time to get off the floor on a heavy rep. So, are you working hard enough? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts <span sty
S15 E4 · Thu, June 10, 2021
Motivation over Discipline - The Voluntary Hardship Series
It is popular these days to laud discipline and the ability to endure suffering. The problem with this is that it ignores people’s values and preferences. Some people can bear more hardships, but others are drawn to certain types of hardships. Some people--gasp--like running, and many lifters do not. Matt, for example, enjoys waking up early and getting things done. He’s done this since he was young. It’s not a challenge for him. Staying up late, however, to complete tasks is difficult. The path to productivity for Matt is to acknowledge this and exploit it and continue to wake up and get after it. This doesn’t mean that discipline doesn’t matter or won’t be necessary, but we need to examine our feelings for habits we’ve failed to create or end. If we begin to pursue a hobby and can’t seem to make time for it, despite having the time, maybe this doesn’t align with our values or preferences. We either need to find the good, the enjoyment, the creativity--that thing that draws us in--or we need to potentially look for alternatives. Similarly, external motivation is a poor way to change behavior. While incentives matter, think about trying to change someone’s opinion or getting someone else to lift or eat healthy or join you in something you enjoy. The other person has to come to the activity on their own terms, or they won’t do it or will have resentment toward you. So, know your values & preferences. Look for the good in the things that take up your time. If you can’t seem to find it, it might be time to try to change your activities. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <span style= "font-weight: 3
S15 E3 · Wed, June 09, 2021
Confidence Matters: Strength Training’s Greatest Benefit - The Voluntary Hardship Series
One of strength training’s biggest benefits is CONFIDENCE. As people grow stronger, overcome difficult things, and build a more capable body, they tend to carry themselves differently and bring confidence to other areas of their lives. Increased capability lends itself to more confidence. You know your body and do more and meet physical challenges better than it did before. You know that you can do difficult things, repeatedly, and gain confidence from that. Finally, as you train you begin to build a capable, muscular body. All these contribute to confidence. Some may criticize this idea, as ultimately squatting and deadlifting aren’t THAT hard compared to the myriad challenges humans can face. Maybe this is true--modern lives come with comforts and conveniences--but we can add difficulty with strength training, better ourselves, and prepare ourselves for unexpected, involuntary hardship. Gyms are notorious for tearing down confidence, not building it up, so as a lifter look for supportive gyms and coaches. If you’re a coach, you have to know not only that you’re not a drill sergeant but also that technique cues & programming aren’t enough. To have to support your client. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <li style
S15 E2 · Wed, June 09, 2021
Voluntary Hardship - The Voluntary Hardship Series
This is a throwback to the early days of the podcast. Matt and Scott discuss the concept of voluntary hardship: what is it and how does it refine us? Life will undoubtedly present difficulties. This is involuntary hardship. Choosing to go through something difficult, however, seems to provide benefits. Essentially, this is delayed gratification: do something hard now to delay the benefit to a future you. Working, working out, saving & investing money, growing food: these all require work now for future benefits. Think about what provides you value and what does not? If you’re doing things that deprive you of value, reduce or eliminate these activities. One useful framework is using the concepts of urgent & important to create 4 categories of activities. Important activities provide value. Urgent things need to be completed soon. Not urgent, not important: provide no value-->reduce or eliminate Urgent, not important: these tend to take up lots of our time-->reduce the time these take up Not urgent, important: the hardest category to protect; find ways to spend more time doing these Urgent & important: worthy of your time, but don’t ignore the important things that are not urgent As you can see, the important things that are not urgent are the hardest to get done. There is little to no pressure. Work seems to be something people have to do. It provides a creative outlet and helps prevent us from spending too much time with unimportant, nonurgent tasks (vices). You can also appreciate the beauty and good of human work. A well-cooked steak, good cheese, a beautiful painting or building. These required the dedication of the craftsman in pursuit of excellent, the everyday work on these skills. The fruits are sweet, though they require much work to come to fruition. Much modern work can be unsatisfactory. Some time spent on simple, hard things can be refining. Squatting, splitting wood, growing food: simple, hard, effective. Voluntary hardship goes against the grain. You have to pursue the important, nonurgent things because you value them and have the discipline to continue this work. Finally, thi
S15 E1 · Mon, June 07, 2021
Mindset Matters: Voluntary Hardship Reexamined - The Voluntary Hardship Series
Life comes with difficulties, no matter what we do. Hardship comes voluntarily or involuntarily, but for any hardship our mindset before, during, and after matters: how we approach and process challenging events matter. Hardship--voluntary or involuntary--can refine us and improve our relationships, or it can beat us down and weaken social ties. Our relationship with the event--which we define with our mindset--helps determine the benefit to us. Why are you taking on the hardship? What are your thoughts about the hardship? If it’s involuntary, what’s your story about the difficulty? Think of military units or families who are subjected to hardships: deaths, challenging missions, divorce, tragedy. We know that not all military units or families come out better on the other end. Our stories about these events matter. If we consider the event a challenge, it should be a self-challenge about seeing how we can push ourselves, not about being better than others or being perceived as good. In line with this, Matt even argues that past hardships can benefit more today if you reprocess them and develop healthier stories about them. This ultimately comes down to your values and priorities. Having awkward conversations can prevent huge amounts of mental bandwidth going towards resentments and anger toward others, so it’s probably better to have the awkward conversations. Niki shares her experience with cleaning out her house and ridding herself of unnecessary items. Ultimately, this came down to not holding onto things she doesn’t value and don’t improve her life. She added that if you don’t see the objects in your desired life that you’re pursuing, you probably should get rid of them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram <a href= "https://www.instagram.com/ver
Mon, May 31, 2021
The Art of Coaching with Brett Bartholomew
Brett Bartholomew joins Matt & Niki to discuss the art of coaching: what is coaching and how to do it more effectively. Brett is the author of Conscious Coaching, and you can find out more about Brett & his work here . Consider experience versus exposure. Experience requires skin in the game. You might have exposure to lifting and ideas around coaching or business, but do you have experience doing it. An example might be the difference between criticizing podcasts versus doing a podcast yourself or coaching versus criticizing a coaching methodology. Brett works with professional athletes and has developed a knack & reputation for working with "difficult" athletes. He enjoyed the challenge and honing his communication and connection skills with these athletes. An important note, that applies to all coaches and really all professionals, showing your client how smart you are doesn't mean you're coaching them well: this doesn't lead to effectiveness or connection. You need to build buy-in and trust. While technique coaching and intelligent, personalized programming are great, they aren't enough. A point of discussion here is public versus private sector. Consider D1 athletes or military service members as opposed to people paying you to receive coaching. The former have to show up and work as part of their job. The latter can quit at any time, and only continue if they want to. This leads to Brett's ideas of commitment, compliance, or resistance. To create these categories, you need to consider the task and relationship in the situation. Is the relationship good or bad? Does the client appreciate or like the task or not? If both are bad, you get resistance. If both are good, you get commitment. If you relationship is good but they don't buy in with the task, you get compliance. Another factor as a coach is that one-size-fits-all doesn't work. There are different types of clients and athletes (and, again, there's variation within, but categorization aids understanding). There are also coaching types, so you have to know your preferences and tendencies. Most people learn how to coach through a combination of how they were coached and their perception of what is successful (what they observe). When coaching the world-class or professional, you have to consider the difference between behaviors and traits and how they apply to their domain of excellence. Behaviors can be situational (potentially in the case of a world class athlete). Traits stay consistent. If you are truly world class at something, you will be narcissistic in that domain, whereas if you have a narcissistic trait that remains consistent throughout your domains of life. Brett also discusses some struggles he went through when he was younger with overexercising & also finding a way to connect through Dr. Katie. He both wanted to avoid his home life and his friends who began doing hard drugs.
Mon, May 24, 2021
BJJ & Strength with Chewjitsu
Niki talks to Chewjitsu (aka Nick Albin), a competitive black belt Brazilian Jiu Jitsu practictioner to discuss BJJ, strength, sports-specific training, & balancing various physical attributes & life pursuits. You can find him here: https://www.youtube.com/user/chewybjj https://www.chewjitsu.net/ Chewie is a strength advocate within the BJJ community, a community that sometimes dismisses strength as sloppy or cheating or preventing good technique. While proper technique is important, these same people would likely not dismiss conditioning or flexibility or dedication as things that stand in the way of good jiu jitsu. Strength is important for life, and important for BJJ. Strength is really about building your machine. Add muscle, improve strength, build your injury resilience. Then apply this strength in your pursuit of BJJ. One error many BJJ novices make is they get hooked and then want to improve everything at once, which can cause burn out. Just like with strength, consistency is key, and understanding that we're in this for the long haul can help. If you lift and decide to pursue BJJ, you'll need to set priorities. Likely one will need to be prioritized over the other (though this can change). You may almost assign seasons throughout the year where you put one above the other. For BJJ, you may focus on it for months leading up to a competition. For strength, you may decide you want to hit some new PRs, so BJJ may need to become less important. When it comes to strength training for BJJ, it's really like training for anything else. Strength training gets you stronger, and you apply your strength in BJJ. Many will try to load a BJJ movement with the idea of "sports-specific training." This is really misguided for a couple reasons. First, if you find yourself moving through a particular movement repeatedly in your sport, it probably makes sense to emphasize a different or opposite movement in your training. Second, training is meant to get your body stronger. Apply this strength on the mat, but do the same movements anyone would who is building their strength. BJJ can be a fun, meaningful pursuit that definitely falls within the voluntary hardship realm. Coming to BJJ with your strength will help. This episode will help you consider how best to do that. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bi
Mon, May 17, 2021
Q&A 56
Matt & Niki and your lifting and life questions. Topics include coaching certifications oriented to coaching females, shoulder pain from presses & squats, adductor tears during squats, office strength groups, and power clean rack position. 0:00 Introduction & BLOC Party Overview 8:16 Programming During Weight Cuts Gained a bunch of weight during LP, having a USSF meet coming up: still want to hit big numbers, but want to lean down Performance doesn't have to suffer very much with small weight cut if done intelligently Top set with volumes can really be a nice combination of hitting enough volume and still hitting the intensity Lots of volume can help maintain muscle mass Drive up that top set as much as possible 15:21 Certification to Coach Females? Do you need to get a certification for coaching females? No Need to improve your coaching, in general Need to relate to your clients Permission to coach mindset: more variation within group than between 5x3 works well for lots of people with a deficiency of upper body muscle mass 23:32 Shoulder Pain play with squat grip: probably bring it in guess at what it is: proximal bicep tendinopathy if it persists, put squat at the end of the workout (as squat tends to make rest of workout worse) be very specific in where things hurt do more sets of lower reps with slower, perfect form lower the weight, slow down the lift keep pain below a 3 and look for it to reduce over time incline dumbbell press? work to get the intensity back up can also play around with frequency 30:14 Adductor Pain during Squats Where is the pain presenting itself? (middle or end of muscle) Is it at the tendon or in the muscle belly Did you bruise? Play with stance angle and ensure form is on point 35:25 Strength Office Activities Start a strength training for running & cycling groups, but it's really just strength Help coach 1/3 sessions they lift Cycling Power Development 38:27 Power Clean Rack Position wrist mobility or strength? have to think about strength & mobility and what they really are, first 43:00 Most Impactful Non-Strength Books Matt: Lonesome Dove , The Hard Thing About Hard Things , Measure What Matters , The Bible Andrew: Endurance, Man's Search For Meaning Niki: Deep Work , Sparking Joy, Into Thin Air, Bone Clocks GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a
Mon, May 10, 2021
The Ways & Wherefores of Weight Cuts
Gillian Ward joins Niki Sims to talk weight cuts and Niki's recent experience cutting weight, which Gillian helped her with. Why cut weight, and how do you cut weight if you decide to cut weight? Weight cuts aren't for beginners, and people need to really think about why they want to cut weight. This isn't about sustainable weight loss like we've discussed with Take Charge 10 and the Nutrition Series. It's probably better--especially around weight cuts for weight class events--to compete in a heavier weight class. Cutting weight adds a large amount of stress and can limit performance. Others may want to cut weight for their job (e.g. the military) or improve their appearance for specific event (wedding, reunion, beach). Finally, some people compete in physique competitions. This is the most advanced type of weight cut, as not only do you want to look better but looking better in a specific way at a designated time is the whole point of the competition. This requires more precise work and dedication, both long term leading up to the competition and in the days and hours before the competition. The amount of weight matters. Other factors to think about here, beyond the reason the weight cut, include: salt, carbohydrates, sweeteners--sugar & artificial, alcohol, fluid intake, and, for females, which part of the cycle the weigh in will occur during. Niki cut weight for a BJJ event and had planned to cut months in advance, so performance mattered. She has also worked with Gillian before, so Gillian had lots of information about Niki with how she and her body react to certain interventions. Niki also has high compliance, so not following Gillian's prescriptions wasn't a worry. Niki was able to be transparent with Gillian of all the relevant details leading up to the event. They knew the amount of time between the weight cut and the event, and Niki knew exactly why she wanted to cut weight. Niki manipulated carbs and liquids, and the suffering window was relatively short. She upped her liquid intake leading up to the event, then cut it immediately before the weigh-in. She also reduced carbohydrates immediately before the weigh-in. Niki & Gillian also had contingencies prepared if, on the morning of the weigh Niki's weight was not where it needed to be. Contingencies can include sauna time or other ways to induce sweating and fluid loss. Because these contingencies were not ideal, it's really important to follow the plan. The contingencies are contingencies for a reason. One hand trick Niki plans to keep is cucumber and lemon in water. Cutting weight is ultimately about manipulating fluid. Outside of manipulating fluids, manipulating salt, processed food, alcohol, sugar, artificial sweeteners, and carbohydrates can all be factors. Gillian's #1 rule is to keep the weight cut healthy: there is no reason to risk ending up in a hospital. Finally, Niki & Gillian discuss what many people can relate to: wanting to improve appearance for a
S14 E5 · Fri, May 07, 2021
Strong Mom Myths Busted: The Strong Mom Series S14E5
Rachel Reynolds joins Bekah & Anna Marie to bust some strong moms myths, including toning & tightening, burning belly fat, giving you energy, and confidence. 0:00 Introduction 2:57 Energy to Keep Up with Your Kids doesn’t give you energy, but gives you strength & confidence & calmness it’s a give and take because it also takes energy 6:31 Tightening & Toning Your Body nope lifting does probably does what you want “toning” to be & do visible muscles but not too many muscles can’t promise what you’re going to look like your body will change finding clothes can be more difficult, but more options exist these days 20:15 Burning Belly Fat lifting does use some energy and also helps skews calories toward building muscle you want to be a gas-guzzling body and eat all the calories, not a prius it does take hard work to look a certain way lift+nutrition=superpower & real body transformations just dropping body weight really won’t do what you think it will do (you probably won’t be happy with the result) you can eat more food 35:33 Body Transformation & Not Feeling Like Yourself can cut and get stronger if you start off bigger some people have a number they’re unwilling to get heavier than, regardless of how they look important to have people in your corner (spouse, friends, family) 43:33 Strength Training Builds Confidence Yep choosing to struggle builds confidence sense of control as well 52:27 Why Train as a Busy Mom? try it how important is your long term health for you and your quality of life? find a coach you connect with you can do it! most people have this “I’m so glad I did that” feeling about training, getting
S14 E4 · Thu, May 06, 2021
Being an Example to Your Kids: The Strong Mom Series S14E4
How do you balance all your responsibilities and set a positive example for your kids? Bekah and Anna Marie discuss what they’ve found works for themselves and their clients. It can feel impossible to train while maintaining your other responsibilities. Despite this feeling, training can help bolster your ability to uphold your other responsibilities. Capable, strong moms who regularly subject themselves to difficulty can better weather difficult times. Training helps set an example for your children that choosing to struggle can help, shifting away the idea of body image and appearance to capability and strength, and you might hear your teenage son tell his friends “my mom can bench more than you.” When you embrace voluntary hardship, you will likely find yourself gravitating toward others who act similarly. Beyond setting an example yourself, your children will see examples of your friends and acquaintances. Beyond benefiting your children, you will surround yourself with people who raise you up and make you want to be better. You’ll see confidence and mental health benefits, as you realize you’re tougher than you thought. You and your children will see the benefit of individual and short term failure and how pushing beyond these failures leads to long-term success. Making the mental shift to training can be difficult, so have awareness for what makes this easier and you can try some different strategies. Having a home gym helps tremendously, though you may find that you need to lift at a time when you know that your children won’t be around. Plan around your family schedule, knowing when it will be the easiest for you to train, and this might mean breaking up your workouts into smaller parts throughout the day or getting in what you can during the week and then having a longer workout or workouts on the weekend. You may also want to reevaluate how you spend your time. You almost certainly are spending time on things that, if you think about them, matter less to you and provide less good than training to you and your family. Finally, you can think about your “done list.” This is your to do list at the end of the day or week: what did you accomplish, and how will you feel looking at what you accomplished versus what you didn’t? Would it be better that you completed what you did if you didn’t train? Probably not. Return to training if you stop: you can always come back, but when you’re training ensure you fit it in--even if the intensity or frequency or volume is lowered: do something. Lift. #strongmoms #donelist GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: h
S14 E3 · Wed, May 05, 2021
Stress Incontinence: The Strong Mom Series S14E3
Bekah & Anna Marie take on the elephant in the room when it comes to females lifting: stress incontinence. They provide helpful tips and strategies whether you struggle with this yourself or you are a coach who has clients who struggle with this (whether they tell you or not). To be clear, we’re discussing what happens if you pee when lifting, usually at heavier weights. Different types of incontinence exist, and they specifically discuss stress incontinence. Even when it comes to stress incontinence, different types exist and you may find that stress incontinence occurs along familiar patterns for different lifters. When it comes to stress incontinence, you typically two diametrically-opposed reactions: shroud of same or badge of honor. Lifters may feel ashamed that it occurs and not want to discuss and even consider not lifting anymore, or they celebrate it and see it as evidence of hard work, like some CrossFitters may feel or have felt about puking during an especially hard “met con.” Some things tend to make this more likely. Below are some features or events that will likely make stress incontinence more likely to occur: being female having had kids, especially 2+ wearing a belt heavier weights during a particular portion of the monthly cycle Don’t worry, though. There are ways to deal with this, beyond diapers or pads to absorb the issue at hand. Below are some important things and potential ways to address this: proper instruction on bracing incontinence RPE, where this issue limits intensity limiting rep ranges don’t wear a belt adjust exercises: high bar don’t drink caffeine before training on training days NOT emptying your bladder repeatedly between work sets adjust training during the portion of your cycle where this is more likely to occur think about this like a form error that you can address (and potentially a form error that you don’t allow and adjust training if it occurs) prescribe tonnage goals Thinking about bearing down like you’re going to the bathroom is definitely NOT helpful. Learning proper bracing and valsalva can help, and these muscles can actually be strengthened alongside your other muscles. You may find that
S14 E2 · Mon, May 03, 2021
Pregnancy & Lifting: The Strong Mom Series S14E2
Anna Marie & Rebekah tackle pregnancy and lifting. There’s lots of bad information and poor choices people can make in this arena. Recommendations generally used to be against any exercise during pregnancy. Luckily, it’s much more common and acceptable to exercise while pregnant. Modifications and listening to your body will help. Anna Marie became pregnant after 4 years of consistent training. Anna Marie’s personality is one where she’ll push things too far and not back off when she should sometimes, whereas others may back off too much. She deadlifted and squatted up until the middle of her last week, and used RPE to modify intensity when needed. One important note for her is that she had trained for 4 years consistently and is a coach, so she was well conditioned and in shape and knew how to make intelligent modifications when needed. Some recommend against starting lifting when pregnant. While it depends on health, previous exercise and activity, and the stage of pregnancy, women can in fact begin training when pregnant, but things will need to be progressed more conservatively. The biggest thing for novices--and pregnant women in general--is managing stress. When it comes to managing stress, consider that every pregnancy is different, so you don’t want to judge yourself against a previous pregnancy. You also don’t want to judge yourself against other women and their pregnancy: it’s ultimately about your body now. What are you capable of doing today? Different lifts may prevent pain and discomfort for different people. Some common modifications that you may use include the following: high bar squats, bodyweight squats, rack pulls, feet up on bench press, seated press, tempo squat. Modifying intensity will almost certainly be required. Some ideas for this are using RPE to modify the intensity if the lifts feel much harder than they should. Another is to prescribe tonnage. This keeps the total work and work capacity up, but allows the lifter to do more volume at lighter weights if needed as opposed to higher weights with less volume. Expect ups and downs. It’s okay if you have to modify a lift or modify intensity or even skip or postpone a workout. This is definitely a place where having a coach helps, as people tend to either be too aggressive or too conservative with themselves. Consistency matters more than anything else. If you train consistently, even at light weights, you will be physically better prepared for the birth and get stronger. Following birth, don’t rush into training too quickly. Though you may see others return to training or exercise almost immediately after birth, beginning before you are ready can cause injuries and complications and ultimately prevent you from serious training and returning to your previous strength levels as fast as you would have it you had had a bit more patience following the birth. Listen to your body. Getting back
S14 E1 · Mon, May 03, 2021
Meet Some Strong Moms: The Strong Mom Series S14E1
Rebekah Krieg and Anna Marie Oakes-Joudy discuss their journey to and with barbell training and share what strength has meant to them and to the moms they have trained. Meet your hosts, two strong people, great coaches, and wonderful moms. Anna Marie, like many, found barbells through CrossFit. She naturally gravitated toward strength workouts and looked to the CrossFitters who focused on strength training. She noticed the immediate benefits to her everyday activities, and loved how barbells helped her with body recomposition--not just gaining or losing weight, and how she felt with a stronger, more muscular body. Bekah also participated in CrossFit, but her first foray into exercise was soccer and sports. After a shoulder injury, she was told she really needed to add some muscle around her shoulder, and this helped push her toward simple, hard, effective training. Both had female athlete role models, but also felt weird in that they were attracted to strength and athleticism but it wasn’t quite accepted. They find that with moms, a light bulb comes on as mothers adopt this mode of training and see the benefits in their body but also increased confidence. Strength training is part of self care as a mom, and taking care of yourself helps be a better person and mother. Strength training is empowering. Much of being a mother is about sacrifice and worrying about and taking care of others’ needs. It can be hard to justify the time it takes to train and that you’re spending time on yourself. Bekah says she struggles--and she finds many moms struggle with the thought: “I want this for my daughter, but I’m not sure I want this for me.” Ultimately, strength training isn’t for all women, but more women should try it and many would benefit from it who might misunderstand barbells and their benefits. Finally, a note to dudes and men and husbands: don’t try to convince your wife to train. Be a positive role model, but pushing your wife to train will likely only push her away. She has to come to strength training on her own terms, and you have to understand and support that. #strongmoms GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: </s
Mon, April 26, 2021
Sun & Steel with Online Great Books #364
Scott Hambrick & Karl Schudt of Online Great Books--Barbell Logic coaches too--discuss Yukio Mashima's Sun and Steel novel with Matt Reynolds. Go to onlinegreatbooks.com and click on Join Now to reserve your spot. Online Great Books can help you with the intellectual side of the voluntary hardship by exposing you to the Great Books of western civilization and discussing them with others in seminar. Sun and Steel follows the protagonist who begins his life focused on mental and intellectual pursuits. As he ages, he swings to the other side, obsessed with improving his body, martial arts, and physical improvement. Many modern people rarely if ever experience physical difficulty. Barbell Logic, of course, approaches this by voluntarily pursuing physical betterment through exposing yourself to lifting weights. We can go from screen to screen in temperature-controlled buildings. We are far removed from food production and war, so the need for the body to be strong and healthy seems superfluous. Mashima likely swings too far in the other direction, eschewing reading and writing, BUT he does point to some potential downsides for those who too often read and think but fail to act. You may have considered lifting or losing weight for a long time, but ultimately your success comes down to action. Furthermore, so many online arguments about coaching and lifting focus on the smallest aspects of what matters, and many can use these disagreements to shield themselves from the need to act. Consistency underpins success under the barbell and in the kitchen above any other factor. Consistency is about acting repeatedly toward your goal. You can probably use a bit of Mashima's mentality, though balancing the physical and intellectual matters. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <a href=
Mon, April 19, 2021
Why Programming Frequent PRs Matters #363
Matt talks to Niki about a refinement of MED principles and how PRs play into the ultimate goal of improving people's quality of life and reaching & surpassing their goals. At Barbell Logic, we're really oriented toward the vast majority of people who want to improve their quality of life, and strength and the process of getting stronger can help them. This doesn't mean these people can't get seriously strong, but it means we're not focused on world records or mimicking methods of the world's strongest people. Because quality of life and reaching clients' goals are really our purpose, PRs have to connect to this purpose. It can't just be about 1RMs and the typical PRs. We need to tie together consistency, form, quality of life, and PRs. First, programming consistent progress & PRs matters for EVERYBODY. People who train consistently and don't have monkey wrenches of injury or exorbitant life stress should be progressing consistently, and they can progress every single workout. Part of this came from seeing different set & rep schemes graphed on the new BLOC App, which some BLOC clients are using and to which more will be transferred soon. Matt realized that clients who weren't facing extreme life stress & injury were making volume PRs EVERY SINGLE WORKOUT. PRs are an objective way to demonstrate progress. Even people who don't agree with Barbell Logic's philosophy or programming agree that stress needs to increase over time to continue to progress. PRs demonstrate objective, quantifiable demonstrations of progress, and expanding PRs beyond the 1RM helps show that it's not just improvement every couple or few months (especially for more advanced lifters) but that you're doing more consistently. It shows that stress has gone up and that you can handle more stress and that you're stronger. It's both about objectivity and a changed mindset. It's about not only seeing the progress, but about looking for it beyond the typical PRs that most people track (1RMs, 3RMs, 5RMs). So, what PRs can we track (remembering that it's about quality of life and reaching goals)? weight on the bar volume tonnage different equipment (straps, no straps, belt, no belt, different types of bars) consistency PRs (if you struggle with this) frequency PRs (squat slots in a week or month) post-X PRs (post weight loss PRs, post-40 PRs, post-injury PRs) metrics The little wins matter--find those little wins and point them out and celebrate them. Sometimes the everyday grind can obfuscate how far we've come and how much better we are than we were before. By expanding what a PR is, we can help maintain and even increase motivation and see and celebrate our progress toward improved quality of life. Another thing to mention, of course, is that some people can push this gamification too far and can get neurotic and unhealthy in a different direction. If this is you, you might need to modify PR
Bonus · Thu, April 15, 2021
Reflecting on Take Charge 10
Niki & Gillian review Take Charge 10, Barbell Logic's first ever nutrition challenge. What worked, what did people struggle with, and what did we learn from the process? First, Niki & Gillian would LOVE for you to fill out the survey that you should have received via email. This provides feedback on the challenge. If you started but didn't complete the challenge, WE STILL WANT TO HEAR FROM YOU! We'd love to know what caused you to struggle, what worked, and what you might like to see in a future challenge. Many commented on the benefits of water in reducing inflammation and bloat, and also helping them realize that apparent feelings of hunger in the past were actually thirst. Water really provided unforeseen benefits to many people. Logging really challenged many people. This is why Gillian deliberately did not specify that people should hit calorie or macro goals. This may have caused some discouragement and ending the challenge early. The purpose of logging is to really hold yourself accountable and give yourself an honest account of the food and calories you consume. Many people consume foods & drinks that push them over what otherwise would be a healthy amount of calories. Journaling can be taking pictures, writing down what you eat, or it can be intensely tracking macros & calories. Relatedly, some found that tracking made cooking more difficult: it became easier to cook simple meals or use packaged items, where one can easily track macros and calories, as opposed to, for example, a complicated dish like a stew or casserole. Gillian acknowledges the difficultly, and ultimately discusses adding levels of difficulty and complexity with journaling as needed. If you just take pictures of everything you eat, you don't need to track every calorie and macro that goes into a recipe. Many people commented that reducing sugar and drinking water made food taste better by the end of the challenge. Eating better changed their palate, just as more sugar and flavored drinks that caused them to become desensitized to low amounts of sugar. Things like fruit will taste better. Finally, people expressed a huge amount of interest in recipes, and we heard you. Barbell Logic will begin to assemble and share more recipes to help you make cooking and eating healthy easier. We will take these lessons learned for future content and challenges. We're excited about things to come with nutrition, recipes, and nutrition coaching! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: <a href= "
Mon, April 12, 2021
Q&A #55 with Cameron Cox of Cox Sauce BBQ Sauce
Matt & Niki are joined by Cameron Cox, BLOC Exclusive Coach and owner of Cox Sauce BBQ Sauce, delicious barbecue sauce (getchu some). They answer questions on bicep tears, lifting straps on the deadlift, shoulder pain on the bench press and squat, programming chin ups, getting your others to train more effectively, and a would you rather question. 0:00 Introduction & Cox Sauce BBQ Sauce Cameron Cox of Cox Sauce BBQ Sauce joins Matt & Niki. This came from a family recipe that was special and rare as a kid, as it was difficult to make. It doesn't exactly follow one style of BBQ sauce, but it's well balance and goes great on ANY meat. Check it out here . 9:47 Convincing Others to Improve Their Training You have to lead by example here & get jacked. Younger guys want to be jacked--so you have to show them the way. There is also some bad information here about talking to advanced bodybuilders & thinking that doing what Mr. Olympia does is what you should do. After years of consistent training, you can up the volume, but start with the basics. What the beginner needs to do is different than the person with years or decades of training. The other consideration is you can't really convince people to do things. Do the thing & be the example and have them come to you: your actions will convince them more than your words. 14:51 Dealing with High School Coaches Remember what the goal is for the child in high school. If it's just about fun & exercise, then you probably don't need to go crazy & optimize training. If you think your kid might have a legitimate chance at playing at the college or higher level, then getting him or her a coach might make sense. Also, remember, support the recovery & feed your kids. Do what you can to help your kid. Don't aim to convince the coach. 18:20 Shoulder Pain with Bench Press & Squats - No More Low Bar? You might try these movements every now and then and see if they still bother you, but you might not be able to have these be your primary lifts, and that's okay. Definitely don't give up on trying things, though. As you do an exercise, it should help make things feel better not worse. Finally, while we love the low bar squat, high bar & safety squat bars are super effective. Do your best to train the most muscle mass over the longest effective ROM. 22:34 Chin Up Programming If you're doing a 3-day/full body split, then you can have the pull up or chin up be on the light Wednesday. If you're on a 4-day split, then the chins go on the upper body day. This goes for barbell rows as well. Also, Coach Cam throws out a theory for the number of chin ups you can do being a gauge for whether you're too skinny or too fat. 27:18 Lifting Straps & Technique Often times, if you introduce a new piece of equipment, it's different enough that it's harder at first until you adjust to the equipment. Also, pulling the slack out of the bar really
S13 E5 · Fri, April 09, 2021
Brandon Smith-Make it Happen
In the last installment of the Professional Transition Series, Brandon Smith joins CJ to discuss his path to coaching. He began lifting because he grew interested in cheerleading in college. When college & cheerleading ending, so did lifting for awhile. He worked in hospitality services and restaurants, and though he enjoyed it he thought about continuing down this path into his 60s and ultimately knew he needed to make a change. He began to lift & coach. Brandon found that his hospitality experience and his ability to quickly connect to people made a huge impact on his coaching ability. This is something that has popped up again and again in the series, is that you bring the tools you have from your career and life experience. You have skills that can help you be a better coach: don’t be afraid to use them. For those who have trouble striking up conversation, Brandon recommends talking about the things you’re passionate about. If you’re not passionate about discussing training and lifting, you might need to think twice about whether you want to be a coach. Another thing Brandon recommends is being honest. If you don’t feel like an expert, just be honest. Say that you think you can help improve their deadlift or squat and have some humility and underpromise and overdeliver. It really takes a relatively low level of proficiency to be able to help most clients. Don’t suck, and you can help. Use the teaching scripts, improve your eye, understand some basics and you can help someone quite a bit. When Brandon started coaching people, he programmed lots of bosu ball and other stuff, and began to see a pattern of clients not improving much beyond 6 months. He searched for answers as to why this was occurring, and came to simpler, harder, more effective training with barbells. Brandon loves learning & coaching & getting better, and thinks it’s really all about getting a little better everyday. You’re either getting better or getting worse. Getting 1% better every day can make a huge difference. Getting 1% worse every day, similarly, can make a big difference. Choose growth. Finally, CJ & Brandon discuss mentorship & getting a mentor. Brandon ultimately says, just ask someone who you would like to be your mentor. Most of the time, they’ll be flattered and say yes. If they don’t want to, it’s probably because of time, and that’s okay, so find someone else. GET STARTED with one-on-one online coaching FOR FREE! Get your F
S13 E4 · Wed, April 07, 2021
Eric Feigl-Adapt & Evolve
Eric Feigl jumps on the podcast with CJ Gotcher to discuss his evolution as a coach. Unlike many of the other coaches, Eric has been a long-time coach and personal trainer and even has his own podcast, the Fitness Candor podcast. His story is more one of adapting and evolving and improving his own coaching practice and business. Learn more here: https://ericfeigl.com Eric loves the IMPACT coaching makes on someone’s everyday life. Ultimately every job HELPS people somehow, even accounting. Coaching however can really alter the quality of someone’s life and how each moment feels, reducing pain, and increasing abilities. He was attracted to coaching because of this. One of the things CJ & Eric discuss is how in learning deeply about something you ultimately have to believe in that thing. For Eric, is what Arthur Jones intensity training. For CJ, it was CrossFit. Though neither believes deeply in these, they’ve learned the benefits and downsides despite beginning as devotees of these respective training methods. While Eric pursued a degree, he feels that most of what he learned does not help him be a better coach. You ultimately have to pursue those things that give you the tools to improve your coaching, and the Barbell Academy definitely provides many of those tools. When Eric found simple, hard, effective barbell training, he already had to have clients. This occurred during the lockdown, so when clients returned he had changed his training philosophy quite a bit. He introduced barbells. Some people were all in, some needed a more compromised solution, but ultimately using barbells was better than what they had been doing. Some clients needed to leave and go elsewhere, but Eric believed more in his new approach and it did not hurt his business. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram <li style="font-weight: 400;" aria
S13 E3 · Tue, April 06, 2021
David Aguilera-Find Your Balance
CJ talks to David Aguilera, head of an academy, Barbell Academy student, and strength coach who has worked to grow his coaching practice and, in doing so, found the balance between his life, primary career, and coaching that is healthy and good for him and his family. Learn more about David and Iron Eagle here: www.iestrength.com David began training because he felt the diminishing abilities of middle ages creeping up on him and knew he needed to combat this with exercise. Coaching became a natural thing to do for him as he found the benefits of lifting and training and feels that helping others is his mission, in both his primary career and now coaching. He loves seeing not just the physical benefits but the mental and physical changes that occur when someone subjects themselves to difficult things and grows. Training for him became a routine--a practice--that made a better day, a better week, a better life for him. One thing he found he could NOT do was coach too much or train and coach at the same time. If he coached and trained alongside his lifters, one or both suffered. Once he decided to become a coach, he knew receiving high-quality coaching would help him become a better coach, so he signed up for BLOC. He also had an experience that doesn’t seem to be discussed as much with coaching but really is likely common, which is an anti-inspiration experience. He saw bad coaches and did not want to be one of those bad coaches. Another thing CJ & David discuss is getting paid & the importance of this. It really makes a difference when a client is paying you versus coaching your friend or family for free. It often makes BOTH you and your clients take it more seriously. One thing that helped David grow was social media. He began to post his coaching and lifting and acquaintances began to ask questions, and eventually some of them became clients. Also, his own transformation with lifting was important. This adds to the issue that early on he signed up for way too much coaching, and he found himself unable to train. He’s learned a few lessons from this, including the importance of blocking off time for you as a coach to lift and train. He then applied this to more, and has blocked off times for coaching and lifting and other activities. It took trial and error and making mistakes and overcommitting, but he ultimately found the current set up where he has 4 clients and that’s the perfect balance for him. He wouldn’t want more, and is content with the current amount of time he spends with coaching. He also uses the earnings from coaching and invests them back in the business. He purchases equipment and to develop himself as a coach with things such as the Barbell Academy. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount c
S13 E2 · Mon, April 05, 2021
Andrew Jackson Whole-A#% Coaching
If you’re working a job where something doesn’t feel quite right, this is likely the podcast for you. CJ Gotcher talks to Andrew Jackson about his path from planning to become a computer engineer to joining the Navy to climbing the corporate ladder to ultimately deciding to become a coach and pursue whole-ass coaching. People too often think about a career or course of action in black and white: coach or not coach, stick with your career or abandon it. There is a middle path, that for most people offers a better path than taking a plunge all at once. Andrew decided on computer engineering because of the initial salaries, but ultimately decided that he did not want to pursue a career in computer engineering. He ultimately decided to accelerate his life, so he joined the Navy and served as an officer in the Navy. After the Navy, he began a more traditional corporate job and began to climb the corporate ladder. He was making good money, but had this feeling that things did not feel right. No matter what he did: receive a promotion, change jobs, etc. Ultimately, Andrew concluded in retrospect that this feeling was a mismatch of culture, between the values Andrew had and the values the companies he worked for had. He wasn’t motivated to take the steps to get to the next level. While he did well in his position, doing well was the bare minimum to move to the top positions within the company. When you’re in the right culture, however, doing this extra work doesn’t feel like suffering. If you have this feeling, try to identify why this feeling exists. If you can identify the problem, the solution may present itself. Job hopping and change for change sake won’t fix the issue. Try to identify the actions you take that you feel good about. You might need to look at your hobbies or interests outside of your work. You may also look at which tasks or actions or aspects of work you most enjoy. One thing Andrew did that helped create his current position and success was that he put himself out there at a coaching conference when he still didn’t plan to make this jump. While this can be thought of as networking and can have an “icky” feel, getting to know coworkers and other people in your industry makes sense. You don’t have to pitch something to these people, but just introduce yourself and talk to others. Because he did this and put in work, what may seem like luck in terms of getting his job at Barbell Logic was really dependent on the work and networking he had already completed. This opportunity would likely not have presented itself if he had not done this. You can’t really develop a 5 or 10 year plan, but you can identify your values, have an idea of where you want to head, work hard, put yourself out there, and opportunities will almost undoubtedly present themselves. Another thing that helped enable this jump (which came with a signficant decrease in pay) was that he had no
S13 E1 · Mon, April 05, 2021
Jesse Mecham: Know Your Purpose
Lifting regularly and interested in learning more about lifting and coaching? Jesse shares his story of lifting, coaching, studying in the Barbell Academy, and ultimately deciding to not pursue coaching professionally and how the Barbell Academy helped him realize this. CJ Gotcher talks to Jesse Mecham, Founder of YNAB and Barbell Academy student, about his experience going through the academy. Jesse came to lifting in his teens, reading a special edition of Muscle and Fitness magazine that covered Arnold Scharzenegger. His first experience with coaching came from someone warning about hurting his back from deadlifting, which scared him away from simple, hard, effective training for a while. He continued to lift. Eventually, he found Barbell Logic and a more effective approach to strength training. Jesse, someone who applies himself at anything he does and wants to do anything he does well, built a garage gym and invited others to lift with him. His role evolved into somewhat of a coaching role, and as this occurred he signed up for the Barbell Academy to help deepen his knowledge of programming and coaching. As he completed the Academy, he learned a lot and was better able to program and cue his fellow lifters. He even arranged a Barbell Logic seminar at his gym, which not only helped improve his coaching but also helped the other lifters learn to better identify and fix their own errors. Despite this, he ultimately decided to NOT pursue becoming a professional barbell coach, with his other commitments of family and running a business. In addition to this, CJ & Jesse talk about productivity and setting up the first coaching arrangement so you don’t grow resentful. Many coaches coach their first lifters for free, and this makes sense, but you have to ensure you set up the situation so you receive value as well. Experience is valuable, but see if you can get the lifters to provide testimonials or other means of providing you value as you grow as a coach--and potentially grow a business. Jesse & CJ also discuss balancing your natural tendencies as a coach. Some coaches tend to be too timid and need to work on assertiveness, confidence, and being loud. Others, however, may insert themselves readily and easily and need to not overcue. They finish talking about being relentless about what you care about: spend the time, effort, and money where you want to. This requires intentionality and planning. This means limiting and managing distractions, being honest about things that take up your time but don’t provide value, blocking off times for deep work and self-improvement and preventing distractions during these blocks. This podcast will provide value wherever you are and show how the Barbell Academy can help, even if you never become a professional barbell coach. https://www.youneedabudget.com/ GET STARTED with one-on-on
Mon, March 29, 2021
The Barbell Academy & PBC Certification Vision
The Barbell Academy provides an online learning environment for passionate lifters, novice coaches, and professional coaches. Whether you're simply interested in the "why"s behind strength training, considering coaching, starting to coach, or would like to deep dive & continue your coaching education, the Barbell Academy offers something for you. Furthermore, it has become the funnel & process to identify new coaches for Barbell Logic & earn your Professional Barbell Coach (PBC) certification. The Principles Course helps passionate lifters and new or potential coaches learn the basics--the principles--of anatomy & physiology, programming, biomechanics, and the 4 main lifts. It helps you understand why we do what we do. It will make you a better lifter and a better coach. Even if you don't plan to coach others, if you develop your own training, then you're acting as your own coach, so knowing the basics can help you improve your lifting. The new Barbell Academy allows you to learn at your pace on your schedule. The previous academy had required you to commit to a 2-hour time block weekly. It also tied you to one coach, and though that coach was a great coach and lifter, this new platform allows the expert in a particular subject to write & teach that portion of the curriculum. It has also freed up CJ & other coaches to have more time to engage the community as a whole, as opposed to calls with 6-10 people. CJ is regularly engaging the Academy students on topics they care about, on calls and on social media. One of the great benefits of the course is that it incorporates a variety of perspectives & learning strategies & reiterates the material through different methods (multi-modal learning). This ultimately helps you better learn and retain the material. Now, what are the steps or courses of the academy? First is the Principles Course, which is out now and is perfect for passionate lifters, new coaches, and coaches looking to brush up on knowledge. Second is the Advanced Course, which is coming soon. This takes a deep dive into important topics, and is aimed at lifters who REALLY love this material and want to understand it deeply, coaches looking to earn the PBC certification, and coaches serious about improving their coaching. The other crucial part about the Advanced Course is that we will develop more courses, so if you purchase the Advanced Course when it opens, you'll get further courses for no additional cost. Now, for the PBC Certification. This is now the standard to coach as a staff coach at Barbell Logic. What's the value of the PBC? The process of earning the PBC will make you a better lifter and coach. You'll become part of a community of coaches, dedicated to self-improvement who will also be there for you with their expertise & experience. You will also have the stamp of approval of Barbell Logic and be searchable on our coaching database, so if a coach in your area searches for a Barbell Logic coach, they can
S12 E4 · Fri, March 26, 2021
Take Charge 10 as a Family - Finishing Up & Lessoned Learned
Join the Reynolds family to see how they finished the Take Charge 10 challenge, how they feel about it, and what changes they plan to keep. Day 8 you don't drink caffeine 6 hours before bed. This, again, helps reduce caloric beverages in the afternoon & dinner, but it also helps improve your sleep. Good sleep helps bolster healthy living. One way the Reynolds family was able to prepare for a gathering that normally might involve alcohol & food was they prepared the food and ensured it was healthy--but still tasty. They simply didn't drink alcohol for the gathering, and though it would have been nice they continued to feel good and it wasn't as big of a deal as they had expected. One thing Matt identified was that gamifying things--working to achieve macros & calories & sticking with goals using MyFitnessPal--really helped motivate him to stay on track. On day 9, you heed to balance your meals, so no all carbohydrate meals especially. For many, an all carbohydrate meal will lead to a big spike in insulin and they'll ultimately feel hangry soon thereafter and look for more food. Trying get a little bit of everything--fruit & nuts or cheese, for example--really helps. For the Reynolds, this wasn't a hard day but a day to really solidify those habits they had already developed. For the final day, you have to know everything you're eating and not eat outside the home. The Reynolds family partook in some Cox wings & BBQ sauce--Cox Sauce, get you some--and really enjoyed it. Overall, everyone was feeling better and though there were certain things they looked forward to, they largely wanted to continue the habits and success they created with the challenge. They also didn't feel deprived, so they didn't go and have a 3000 calorie meal, like they might have after a typical "diet" in the past, but rather went out to a diner and eat reasonably but some foods that they hadn't had over the past 10 days. Ultimately, this is about sustainable nutrition habits to achieve your health goals. If you follow a diet that you couldn't keep up with long-term, you need to think about why you're following that diet. While there are certain circumstances where this may make sense, most people can just follow the basics of nutrition, not feel so deprived, and reach their goals. For Rachel and their daughters, they mostly missed sugar. For Matt, he craved a bit more fat. They're glad they did it, and glad they did it together. They felt more conscious, more intentional about food, but without neuroticism or morality. Join us for the Take Charge 10 nutrition challenge. If you missed the kick off on March 22, no problem, you can do this anytime you want. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code
S12 E3 · Wed, March 24, 2021
Take Charge 10 as a Family - Days 5-7
Take Charge 10 continues, with booze, veggies, and fiber. On day 5, you eliminate alcohol. For some people, this will be the easiest step of them all. For others, this may cause some anxiety and may be difficult, especially as this falls on Friday if you begin on a Monday. The first day didn't give Matt or the Reynolds family too much trouble. On day 6, you add more veggies. This was easy for the Reynolds, as they regularly eat vegetables. They worked to increase them. An approach Rachel has learned from homeschooling is "easy + 1," meaning that easy doesn't work - then you don't improve, but too hard doesn't work easy. It's really another way to say minimum effective dose--what's the least you can do to move toward your goals and be healthier? Day 7 you have at least 30g of fiber. This one will stump a lot of people. Planning for this day will help. First, increasing the veggies helps get you there. You may find that certain highly fibrous foods can really help here. Grape nuts & chia seeds can be added to yogurt or overnight oats. Legumes also provide large amounts of fiber. Fight for that fiber! Finally, the Reynolds really begin to notice the benefits from the challenge. People have commented on their appearance, they feel good, and skin looks better. They also feel like there's been cascading benefits in other areas--improving one aspect of your life seems to spill into others. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S12 E2 · Mon, March 22, 2021
Take Charge 10 as a Family - Days 1-4
The Reynolds family shares their experience--struggles, victories, stumbles--through the first 4 days of the Take Charge 10 nutrition challenge. Day 1 is drinking more water, and they crushed day 1! They also found that the increase in water intake naturally reduced calories, as they reduced caloric beverages. It also seemed to reduce hunger, which helped reduce calories, because they drank so much water. The second day presented a bigger challenge, largely because of a 16th birthday party. Dan 2 involves keeping added sugar at or below 50g. This really shows, beyond attempting to complete day 2's habit, that life happens, and we can STILL be intentional about eating healthy and reaching our goals. Part of the key for day 2 was to avoid added sugar for the rest of the day to enable them to eat cake for the party and still remain below 50g of added sugar. On day 3, you need to stop mindless snacking. This doesn't mean no snacks, it means increasing your mindfulness and intentionality about what you put in your mouth. It can be easy to take a bite of something here, munch on something while you're waiting for dinner, or try something. These calories count, and you need to be intentional about what you put in your mouth. You keep a food journal on day 4. It can be photographic, hand written, typed, on an app, or some combination thereof. Track what you're eating. If you already do this, try to improve what you do here--track calories or macros. Calorie counter apps can help. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com
S12 E1 · Fri, March 19, 2021
Preparing for Take Charge 10
Matt & Niki talk to Niki and Gillian about the Take Charge 10 nutrition challenge, which begins as a community on March 22 but you can complete anytime you want after March 22. Take Charge 10 is a 10 day challenge, and each day adds another habit. Each day, therefore, builds on the other, so on day 10 you should be trying your hardest to follow all 10 guidelines. ANYONE can do it at ANYTIME, though if you begin on March 22, you'll be doing it along with the BLOC community and many coaches and staff. If you're participating, you can let us and your followers know by adding #takecharge10 to your social media posts. It's a way to fast charge your nutrition and work on healthy nutrition habits with an online community and--hopefully--those close to you as well. It's a reset, where you spend 10 days spending more time and energy and focus on nutrition. It's a way to see how different habits and behavior changes affect your health and reflect on how you might incorporate or sustain some or all of these changes. What is it NOT? It's not 10 days to 6 pack abs. It's not 10 days of extreme dieting or restricting huge types of food. It's not a 10-day suffer fest. Below are the steps: Drink More Water (half your bodyweight in pounds in ounces of water) Reduce Added Sugars (50g max) Stop Mindless Snacking (eat purposely) Keep a Food Journal of Everything that Goes Into Your Mouth Eliminate Alcohol Consumption Eat Your Veggies (eat more, try more) Fill Up on Fiber (30g of fiber from food) Cut off Caffeine (6 hours before bed) Balance Your Snacks (don't eat a snack with just one macro, especially carbohydrates) Prepare all Meals at Home (know exactly what you eat) Gillian designed this nutrition challenge to be inclusive, not exclusive. It was also designed to be done to be something you can do with your family and friends. The 10 habits really form the foundation of any healthy nutrition approach - this doesn't require a specific diet and allows for many different types of diet. These really are the fundamentals and basics, and building this strong base can lead to a sustainable, healthy diet. A strong foundation leads to success, though you can certainly improve on these areas and take them further, based on your goals. Some habits are definitely things that are worth doing all the time, and others you might decide to only do occasionally. Many of the arguments and discussions on programming and nutrition too often focus on the least important aspects of diet. Most dietitians agree with most of these basics. Also, some of these you may already be doing or find extremely easy to do (if you don't drink, eliminating alcohol won't be a problem). Others may be a real challenge. If you're doing something well, you can always aim to push that area a bit further during a challenge. If you struggle with something, it's worth reflecting on why you struggle
Mon, March 08, 2021
Ethan Suplee: From Suffering to Sustainable
Actor Ethan Suplee joins Matt & Niki to discuss his journey from morbid obesity to sustainable health--with struggles & stumbles in between. Some of Ethan has acted in movies such as American History X, Remember the Titans, and the Wolf of Wall Street. He also played as Randy in My Name is Earl. Ethan can remember being put on a diet at the age of 5. Since then, he's always felt like he was trying to lose weight. Weighing over 500 pounds, everyday tasks were struggles: putting on shoes, going for a walk, sitting down. He avoided rushing to get somewhere, because rushing would exhaust him and plague the rest of his day. He had to wear multiple shirts and always brought a wash cloth to wipe away sweat. He had to sleep sitting up. The highest weight he every saw on the scale was 536 pounds--on an industrial shipping scale. The motivation to be able to complete seemingly simple activities--such as go to a museum, go hiking, and other things like this--pushed him to finally seek weight loss. Still, since that decision, it has been a long road to find a sustainable way to be healthy. For years, he went on different diets that heavily restricted food options. He also completed extreme amounts of exercise, which often lead to injuries, which led to weight gain while he could not exercise. While eliminating carbohydrates and other food items would lead to weight loss, he repeatedly ran into "walls" where--despite claims that calories don't matter--he could no longer lose weight. He found himself reducing food intake to continue the weight loss. He actually got down to 200 pounds at one point and was "thin," but he wasn't happy with that weight. He found a TedX talk with Mike Israetel, who discussed calories in and calories out and the importance of protein. He actually added calories and carbs--for the first time in years. His weight went up 3 days in a row, and he freaked out a bit, but his waist went down on day 4. He decided to commit to this new way of eating, and this helped lead to a sustainable way of eating. It supports his physical activity and exercise, while also not having him constantly obsess over food. He also--after finding CrossFit--found strength training. The combination of strength training and this new way of eating has led him to not just be thin, but be lean and ripped. He weighs more than he did at his lowest weight, but he looks and feels better. He is able to maintain weight for periods of time, and each time his maintenance weight is higher but he is leaner. Oh, and Tom Segura: the day is coming where Matt will sit with you drinking whiskey. Just wait! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. <a href= "https://bit.ly/
S10 E7 · Fri, March 05, 2021
Military Fitness Culture (The Military Series)
What does the lifetime fitness arc of service member look like? How can the military shifts its physical readiness training to better prepare for the demands of combat? Matt explores these topics with Colin Slade. The first hurdle any service member must overcome is the basic requirements to enter: which include bodyweight & bodyfat, medical, and some basic physical fitness levels. Following entry, however, Colin discusses how the military really fails to develop its members fitness. Readiness is key. Readiness is preparedness for combat--however that looks for the different services and the different jobs and roles and ranks in each service, including the unexpected. Even for members who sit at a computer--who can do their job without leaving the United States--physical fitness enables these people to do their job better mentally and prevent injuries from limiting time on the job. So, how do we change the culture? Individual service members certainly need to take ownership of their own physical preparedness, those around them, and--for leaders--those under their leadership and potentially command. At a larger level, the military needs to acknowledge it does not have the subject matter expertise, that the expertise is found outside the military, and that experts--such as the coaches of Barbell Logic--can provide better programming to prepare for combat and improve military readiness. The views expressed do not necessarily represent the Department of Defense or the United States Government. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show <a href= "https://www.instagram.c
S10 E6 · Fri, March 05, 2021
Leadership & Resilience-The Military Series
Matt talks to Marine Colonel Scott Conway about the physical demands of the United States Marine Corps and ground forces in general--those service members whose fight on land. The Marine Corps have a philosophy--and way of training Marines--that involves the idea that every Marine is a Rifleman. Every service has a similar concept--when things go wrong, everyone must be able to react competently, regardless of their primary job in the military and their particular branch of service. Strength decreases rates of injury and benefits other physical attributes. Clearly, Soldiers, Marines, Special Operations Forces, and all ground forces need conditioning. A greater emphasis on strength, however, paired with conditioning--being “fit and strong”--would most benefit ground forces, preparing them for the rigors of combat and improving their readiness. Some misconceptions about strength training and aerobic endurance persist, despite evidence to the contrary. Strength training can build camaraderie while also providing the appropriate amount of stress for each service member. If service members run together in formation, the pace can only be as fast as the slowest person can run. If, however, a group of service members train together they can adjust the weights while building esprit de corps through shared hardship. A key point of the podcast is when Matt asks Scott about what he would do differently for his physical readiness if he could go back to when he first started his career. Not only would he include strength training, he would have consulted a coach to help with form and programming. This, of course, comes from someone with a history of marathons and triathlons, who also dabbled in CrossFit. Strength training not only benefited his physical performance, but limited everyday aches and pains and helped reduce overuse injuries that had plagued him. Really, Colonel Conway’s advice flies in the face of conventional wisdom. Strength training is healthy, not deleterious, to your joint. Strength training doesn’t make you too big or bulky or lessen your athleticism, but--with proper nutrition and conditioning--facilitates improved conditioning and aerobic endurance performance. The views expressed do not necessarily represent the Department of Defense or the US government. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. <
S10 E5 · Wed, March 03, 2021
Navy & Fitness on a Boat (The Military Series)
We’re on a boat! Niki Sims talks to CJ Gotcher and Andrew Jackson--Barbell Logic staff coaches, full-time employees, and Navy Veterans--about their experience with the Navy and the physical demands of the Navy, including how you squeeze through tight spaces. The Navy--and any organization that involves service on the water or out at sea, such as the Coast Guard--puts some unique demands and challenges for its service members. Sailors have to train while serving on a ship at sea and train while preparing for deployments on land. Living accommodations on a ship are jam-packed, and for many Sailors the challenges are not carrying heavy loads for long distances, but the combined stress of sleep deprivation, long periods of time standing, and navigating a ship. The initial tests to enter the Navy or Naval Academy include medical requirements, evaluated with a physical, and events that generally aren’t tested again and bear little relation to everyday physical demands of a Sailor: duck walks, ball throws, and broad jumps. Things going wrong in the Navy looks a little different than it does for the Army or Marines. A major concern--the thing all Sailors must be able to quickly combat--is a fire on the ship and flooding of the ship, such as if a missile hit a ship. The physical culture in the Navy really different from ship to ship, and even on a ship the culture can change dramatically with a different commanding officer. Generally, however, it was expected that Sailors needed to not fail and not be borderline. Expectations for officers were higher. CJ, Andrew, and Niki discuss the point of the physical readiness test in the Navy--and really in the military at large. Ultimately, it’s a screening tool. It serves to screen out Sailors and service members who are utterly unprepared for the physical demands of the job. One aspect they talk about that seemed to help with preparing for not just fitness but combat readiness and proficiency was thinking of the general purpose--combat readiness--versus loading tasks onto people. See the forest, not the trees, so to speak. CJ also let’s out some pretty good ones: “let’s not forget pilots” & “carriers are bougie,” and “BLOC Busters.” The views expressed do not necessarily represent the Department of Defense or the United States Government. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount
S10 E4 · Wed, March 03, 2021
The Army & Military Fitness Challenges (The Military Series)
What kind of training are we talking about? ARMY TRAINING, SIR! Niki talks to Nikki Burman, Barbell Logic’s Director of Client Experience, and Jerett Burman, Military Police Major in the United States Army National Guard, about the physical demands of the Army and the challenges of staying fit--at home and while deployed throughout the world. Jobs in the Army--as with all services--put different physical demands on service members, but almost all Soldiers will have to pick things up and carry heavy loads, and, of course, all Soldiers must prepare for the realities of combat, including “putting things in certain places.” Nikki & Jerett share the experience of seeing a cultural shift occur in fitness centers and gyms on Army posts. For a time, Jerett served in Kansas, and from the time he arrived to the time he left, both Jerett and Nikki saw more people training with barbells, as the realities of the new Army Combat Fitness Test, and the Army’s new fitness program, changed how Soldiers had to prepare for not only the test but also how they improved combat readiness. One common they see is Soldiers misunderstanding programming, so--without guidance--many Soldiers go SUPER HEAVY immediately, leaving little to no room for progress. Furthermore, the spirit of competition creates an urge to immediately beat the person next to them, when the more intelligent method would be to add weight over time. Niki asks Nikki & Jerett how they would change Army PT, and they give their answer. They would incorporate the big compound lifts--the squat, deadlift, bench press, and press, along with some other supplemental and accessory lifts--and prioritize shorter sprints and intervals over longer, slower runs. The other consideration, however, is the need to perform event after event. To some degree this is endurance, but it may be better be called stamina. The need to go from event to event and perform, and then, potentially, perform a watch or a desk job while sleep deprived. It’s not so much the same things as continuing to run during a marathon, but the ability to keep going despite the sleep deprivation, food deprivation, aches and pains, and other growing fatigue and exhaustion. Often times, Soldiers can train better and more consistently when they are deployed, though that is not the case in more expeditionary situations--where Soldiers and units cannot return to bases with gyms. “You’re either getting better or getting worse, there is no staying the same.” The views expressed do not necessarily represent the Depar
S10 E3 · Wed, March 03, 2021
Air Force, Space Force, & Pilots (The Military Series)
Niki talks to Colin Slade, Air Force Captain, about physical requirements, physical training, and physical fitness tests for the Air Force, Space Force, air crews, and pilots. The demands for Airmen and Guardians differ greatly between jobs and from day-to-day. While people tend to think of pilots when they think about the Air Force, pilots represent a relatively small percentage of people who serve in the Air Force. Pilots--especially fighter pilots--face extreme physical requirements from the speeds and demands of “pulling Gs.” The Air Force has created technology to help pilots meet those demands, but physical readiness can help the service member meet the demands. There is a growing recognition that the “industrialized PT model” isn’t working, and many services are bringing in license physical trainers to help plan and lead physical training programs. And, what is the 1 MED change Colin would make to the Air Force PT program? Listen to find out! The views expressed do not necessarily represent the Department of Defense or the United States Government. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook <li style="font-weight: 400;" aria-l
S10 E2 · Mon, March 01, 2021
The Marines & Ground Forces (The Military Series)
Matt talks to Colonel Scott Conway--this time about leadership and resilience, and how strength training--and physical training in general--can make people better leaders, managers, and parents and help them better face difficult situations and events. Scott discusses his early experience through the Marine Corps’ schools to screen and develop officers--Marines given the rank and position and authority to lead and command other Marines. He also discusses returning to some of these as a leader, evaluating and helping shape leaders. Officer and leader development pushes officer candidates to adapt in stressful, difficult situations. The candidates will fail and make mistakes. They ultimately have to prove up to the task of leadership in duress while falling short of making the “perfect” decisions. You have to learn, you have to keep pushing forward and take the burden and run with it. As an instructor--something that seems easier often--you must be constantly “on,” because the candidates are looking to you as the example while also--despite their inexperience--being able to identify when the instructors are falling short of their espoused ideals--the Marine Corps’ standards. Ultimately, as leaders, and employees, and managers, as parents--as human beings--we should become wiser as we experience more and reflect and learn from our experience--success and failures. Despite this, we can’t rely on our past successes or our resume. In whatever position we find ourselves, we ultimately get evaluated by what we offer now. The experience of being a junior officer is in some senses both unique but also relatable to leaders in many situations. You’re new to the military, yet entrusted with authority and rank. You have to make decisions and lead, but you also have to learn and rely on the experience and recommendations of those around you. You have to accept the responsibility of leadership put on you, but you can’t let it go to your head. You likely feel like an imposter as your experience and authority seem at odds, but you can’t be racked by doubt. Many people can relate to suddenly being thrust with power and responsibility and authority--parenting anyone--and not feeling up to the task. People experience being new to a job and feeling like they’re not prepared, yet they have to ultimately go forward and do the job. Scott shares the experience of falling short of his own expectations for himself as a junior Marine officer. He did not fail the test, but he knew he could do better. He ran often and far to overcome this. Eventually, he found CrossFit, but CrossFit was painful. Finding strength--as a senior Marine--restoked the fire of fitness while lessening the pain and stress of running and CrossFit. Finally, Scott & Matt commiserate about their shared experience of being “exceptionally mediocre” and “painfully average” as athletes. The views expressed do not necessarily represent the Department
S10 E1 · Mon, March 01, 2021
One Marine’s Story (The Military Series)
Matt and Niki talk to Colonel Scott Conway, career Marine Officer, who shares his experiences of service, leadership, and combat. Scott wanted to serve since he was a kid, and ultimately decided to become a Marine and attend the Naval Academy. The Naval Academy emphasizes leadership, academics, athletics, and time management. It throws many big fish in little ponds into the ocean, so to speak, and produces many of the officers who end up serving in the US Navy and United States Marine Corps. Scott shares his experience going through the Naval Academy, some of his service in the Marine Corps, and the experience of going through an ambush--and the emotional dump afterwards. Scott ultimately turned to endurance during his career to bolster his fitness. He found benefits from this, but more recently combining strength and conditioning has led to a greater control than he’s ever had. 30 years older than his students, he can lead by example and garner respect when he walks in a room by his image and presence. “If you stay ready, you ain’t got to get ready.” The views expressed do not necessarily represent the Department of Defense or the United States Government. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website <a href= "https:/
Mon, February 22, 2021
Q&A 54
Matt & Niki and your lifting and life questions. Topics include changing hands for mix grip deadlifts, recommended kitchen equipment for meal prep, lumbar flexion during heavy deadlifts, most important gym equipment to begin, and testicle pain after lifting. To get 50% off your first month of SteadyMD, go to steadymd.com/bloc by February 28th. SteadyMD is your personal doctor, online. It's telehealth done right. Email podcast@barbell-logic.com to submit a question for future podcasts! 0:00 Introduction 4:34 Testicle Pain After Lifting What may be happening--and what should someone do--if they're experiencing testicle pain after lifting? 10:33 SteadyMD Log up at steadymd.com/bloc 15:56 Mixed Grip: Switch Supinated Hand? Should someone--when deadlifting with mixed grip--alternate supinated hands or just stick with one. 18:06 Coaching Feedback & Form Checking A great coach must help with form and improving form, but that cannot be ALL the coach offers. There must be a balance, and, ultimately, you need to make a good connection with clients. What does the client need right now and long term? 21:16 Recommended Nutrition Equipment What do Matt and Niki use all the time to cook and meal prep: Instapot or pressure cooker: cook stews, chicken, sweet potatoes, rice sous vide: thaw quickly or cook meat to internal temperature vacuum sealer: portion & freeze meat good knife: game changer 2+ cutting boards: to cut and prepare veggies, herbs, meats cleaned out fridge: let you see what you intend to eat clear, stackable tupper ware: see what you're going to eat consider: non-stick frying pan, high quality cast iron skillet, high quality stainless steel cookware 29:18 Flexion During Heavy Deadlifts Is it concerning if some lumbar flexion occurs during heavy deadlifts? If it happens when it's REALLY heavy & the weight it occurs at continues to increase, it's not concerning. If, however, someone rounds then pulls at lighter weights, then, yes, the lifter needs to learn how to set & maintain lumbar extension. Rack pulls, RDLs, floating deadlifts, 5 part deadlifts can help. 35:09 Gym Shenanigans What's the silliest or stupidest things you've seen in a gym? A few things: curling in a smith machine, bouncing on a bosu ball, tying an iPod to a barbell. 37:33 Prioritizing Gym Equipment If you're on a limited budget and starting from scratch, what are the most important things to purchase? The most important thing is to get a barbell and weights. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from
Mon, February 15, 2021
Elbow Flare: Causes & Corrections (Common Bench Error)
0:00 USSF Meet Prep Update & Intro 7:12 RPE 11 Andrew 13:56 Causes & Anatomy 28:06 Cues to Correct 34:14 Supplemental Lifts 37:56 Touchpoint 40:42 Set Up & Conclusion Elbow flare is a common bench press error where the elbows flare out on the ascent. This error, much like a good morning squat, produces movement in the joints without moving the bar up. It decreases the ability of the pecs to contribute to the lift, though it reduces the horizontal moment of the bar from the glenohumeral joint. The first weapon in a lifter or coach's arsenal is corrective cues. Common cues include pinch something between your arm pits or pretend you're being tickled from behind , though these too often do not work. Some other cues are to pretend the bar is a rubber band or to shove the elbows out during the descent, for what lifters often do is find the tension where there is none. Elbow flare may be overcorrecting for lack of tension during the descent. Common supplemental lifts to help correct this error are spoto press (pause the bar 1-2 inches above the touch point; hold it; then press the bar up) or paused bench press. These emphasize tightness & control. The other things to examine are the touch point and set up for the bench press: ensure these are not only correct but optimal. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Bonus · Thu, February 11, 2021
Mental Health Bonus Episode TBD
Dr. David Puder and Brooke Haubenstricker return to discuss training with depression. How do we help those--or help ourselves--exercise and train and reap the benefits of exercise and training if they--or we--struggle to find the motivation to not just exercise but to get out of bed? Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ One hurdle is that many people are overwhelmed and don't know how to begin. They either haven't lifted or--if they have lifted--they've often done "bench and bis" or some other bodybuilding style regimen, or they've done what a coach told them to do for a sport. The methodology of training we're recommending involves full body, barbell exercises to improve strength. Another obstacle is that people too often compare themselves to people in the media or social media that have access to personal chefs, personal trainers, illegal substances, all the benefits of photography and editing, and the fact that they chose a specific time to take the photo--they're presenting they're best, edited self, with the benefits of resources we likely don't have access to. Another difficulty to overcome is that too many people focus on their body and body image. How much time do you want to think about how your body looks? Let's transition to a more functional idea: strength helps us accomplish things, beyond overcoming the weight of the barbell. It takes the focus off something that too often produces unhealthy thoughts and onto something that gives us agency. Finally, they need to be kind to themselves and not so critical. If they assess their selves, it needs to be with charity and patience and love. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, February 08, 2021
Online Meets & PR Attempts: Peaking & Preferences
Peaking for an online meet provides more choices and thus greater room for strategy (and mistakes) for how lifters peak and complete their attempts. Niki Sims and Andrew Jackson explore how to peak for an online meet (or simply complete PR attempts). United States Strengthlifting is putting on an online event . Whereas in an in-person meet, all lifts need to be peaked on the same day and many factors are simply out of the coaches and lifters' control (rest between attempts, equipment, etc.) for this online meet, the lifters have two weeks and three submittals for the squat, bench press, and deadlift. This allows for more control and choice, but with greater choice comes, well, more choices to make. More choices to make means more ways to increase performance but also more ways to screw up. Some lifters may mimic a powerlifting meet and attempt all their attempts at their favorite gym with friends and other lifters present to cheer them on. Others may complete their lifts by themselves, in private, with total control over the atmosphere. Some lifters may take the entirety of the time to peak, making their attempts later on in the 2 weeks. Others may make safer attempts that first weak and then reattempt 1, 2, or 3 of the lifts that second week. Many of these decisions come down to personal preference. Some lifters care more about one lift than another. Some lifters may have a poor performance on one lift tank all their other attempts. Some lifters may want to get things done with, whereas others enjoy only having to go for one lift at a time. Some lifters may have an awesome gym with great lifters who they want to compete with, while others may want to not have to deal with other people. Regardless of how you compete, or whether you even sign up for an online meet, this podcast investigates the mental and physiological aspects of attempting PRs. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram <a href= "https://
S9 E8 · Fri, February 05, 2021
The Mental Health Series: Dealing with the Covid Chaos
COVID has disrupted our lives and led to isolation and fear for many people. There are the twin fears of getting sick and losing loved ones, and then the fear of losing one’s job and other economic consequences. In difficult times, it often helps to read or observe the writings and experiences of those who have experienced harder times than you. Dr. Puder and Matt cover some of Victor Frankl’s Man’s Search for Meaning and how Victor Frankl, a psychiatrist and Jewish person, survived the holocaust and ultimately worked to find meaning in the worst of times. Ultimately, the best way is to find ways to build order amidst the chaos--whether it be making your bed, doing your dishes, getting dressed despite staying home, and building habits and routines whether you’re working or suddenly find yourself working from home. This podcast originally aired soon after many things shut down due to COVID, but it applies today as much as then. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram <a href= "https://s
S9 E7 · Fri, February 05, 2021
The Mental Health Series: The Value of Grit
What is grit? How do we increase grit and why do we need it? Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Just as we can increase our strength through barbell training, we can increase our mental toughness and grit through undergoing the challenges involved in barbell training. The grit we develop through this process helps us when life confronts us with obstacles, which it inevitably will. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S9 E6 · Wed, February 03, 2021
S9Ep6 - The Mental Health Series: The Red Flags of Dating, pt. 2
Matt, Scott, and Dr. Puder continue their discussion of red flags and green lights: things to avoid and things to look for in partners to build healthy relationships. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Here is the red flags list: https://static1.squarespace.com/static/5a0b24e0bff200118a898f2d/t/5d957e4af14cb6013b0823c5/1570078283487/Red+Flags+In+Dating+V002.pdf Many people didn’t see healthy relationships as a child, and media too often only cover relationships still in the early, puppy love phase. Long-term healthy relationships involve getting past the puppy love phase, learning and then accepting the others’ faults. Adults often find themselves mimicking the relationships they had or saw as children. Learn how to work on yourself, and your relationship, and better identify the warnings signs of unhealthy partners. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram T
S9 E6 · Wed, February 03, 2021
The Mental Health Series: The Red Flags of Dating, pt. 1
Whereas Dr. Puder first addressed friendships, he now digs into romantic relationships, how to find and create healthy, enlivening relationships, and what to avoid when looking for a partner. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Here is his red flag list: https://static1.squarespace.com/static/5a0b24e0bff200118a898f2d/t/5d957e4af14cb6013b0823c5/1570078283487/Red+Flags+In+Dating+V002.pdf Often times, if you find yourself attracted to those people who have many of these attributes, the best way to address this is to work on yourself--seek therapy and other means to improve yourself. Also, have friends and others you can turn to to provide healthy, honest feedback on your dating choices. Ultimately, this is about thriving. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website <
S9 E4 · Wed, February 03, 2021
The Mental Health Series: Coaching Lifters with Depression
What is depression? How do we recognize depression in ourselves and others? How can we help those with depression? How do we identify and help those who may have depression as strength coaches? Brooke Haubenstricker--BLOC Staff Coach & PBC--discuss this with Dr. David Puder. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Everyone experiences grief and sadness, but for some at certain points in their life, they become depressed. Though there are different causes of depression and different types, people will often display certain signs, such as increased or decreased appetite, suicidality, lethargy, trouble sleeping or increased sleep. A normal aspect of depression is a gap between reality and perception. People will not take compliments but will linger on critical feedback. Although coaches can take certain actions to help those with depression, it is important to remember that we are not mental health professionals though we can help. The importance of building good relationships and authentic connection is also revealed, as if we have built trust and an ability to communicate prior to depression, we are more likely to be able to not only identify the issue but also help. Dr. Puder and Brooke discuss practical ways to approach lifters, such as changing workouts to a total number of reps and ensuring communication is positive and encouraging. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com <span style="font-weight
S9 E3 · Mon, February 01, 2021
The Mental Health Series: The Science of Connection
What is connection and how do we improve connection. Explore this topic with Scott, Matt, and Dr. Puder. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Here are the components of connection--by improving these, we can improve our connections: empathy psychological safety: ability to be honest alliance (therapeutic or educational): similar goals/on the same page feedback: specificity They also discuss what it takes to develop a friendship and how to create friendships if you don’t have any--or you want to improve them. Finally, they discuss increasing your awareness of your emotions and those around you. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Web
S9 E2 · Mon, February 01, 2021
The Mental Health Series: Testosterone & Friendship
Matt, Scott, and Dr. Puder discuss low testosterone, testosterone replacement therapy, and building friendships. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Many men develop low levels of testosterone as they age. They often feel reduced sexual desire and activity, decreased energy and motivation, and decreased confidence. They often don’t feel themselves, and too often write off how they feel as just a normal aspect of aging. When men undergo testosterone replacement therapy, they often feel a returned vigor--a return to normality of when they were younger. They discuss building friendships and the importance of firm friendships. Finally, they end by looking at the opposite problems of dealing with being overly busy and how to find time versus suddenly having more time (leaving the military, retirement, etc.) and having to fill time with meaningful activities. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website <li style="font-weight: 400;" ar
S9 E1 · Mon, February 01, 2021
The Mental Health Series: OverComing Negativity
Gillian and Sarah Shanahan, Barbell Logic’s Registered Dietician, join Niki to discuss how to build healthy relationships and mindsets around food, training, ourselves, and others to ultimately overcome negativity. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Too often people succumb to black and white thinking and negative, spiraling thoughts--e.g. this food is bad and I’m bad for eating it. We find ourselves overcome with negative thoughts and focused on past failures and mistakes. We’ve got to build structure and routines and habits to ensure we move toward our goals. We need to focus on the present and the current decisions we’re faced with, as opposed to staying obsessed with a recent mistake. Finally, we’ve got to end thinking that taking care of ourselves is selfish--if we do something that helps ourselves and helps ourselves be better parents, employees, spouses, friends, etc., then it’s ultimately a good thing. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website <a href= "https://www.f
Mon, January 25, 2021
Q&A #53
Matt, Niki, & Andrew answer your strength training (and random) questions. 1:23 On the squat at powerlifting meets: Why do they have several people spotting lifters at a meet as opposed to having a lifter squat in a power rack with safety arms? 4:22 Questions on distal bicep tendon reattachment surgery & spiders: What training recommendations would you have for long-term recovery? What do you do if you see a spider during training? 10:04 Questions on keeping the arms straight during the power clean. When do they need to be straight? When do they bend? Are there tradeoffs? What about bar crash? How do you clean up a bad catch/rack position? 18:46 How would one determine the impressiveness of a lift across reps--ie would you rather fight 100 duck-sized horses or 1 horse-sized duck? 24:34 Pavel & pressing a lot to press a lot. Why doesn't LP have greater pressing frequency, and what is "a lot?" 32:42 Any tips, adjustments, or thoughts on hip flexor pain while squatting. 39:37 How can you adjust or choose a different exercise if you have really short arms and don't want pain...in a certain area? 44:11 Why does Matt wear a hat when he lifts? Note: Time stamps above do not include ads. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Wed, January 20, 2021
How to start actually training
Many people who come to barbell training have exercised before but haven't necessarily trained. How do you make the switch from exercise to training. Matt, Niki, and Andrew help you make the jump to training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S8 E4 · Fri, January 15, 2021
Hard Won Wisdom: Decades in the Arena - Staying Grounded Through It All
Bringing it all together, how do we stay grounded with body image; gaining & losing weight; fueling training; staying excited for months, years, and decades of training. Niki & Gillian share their thoughts. We need to develop and maintain realistic expectations and remain grateful for what we have and can do. We need to define success for ourselves and not base it off others. We have to ignore the noise and remember why we’re doing what we’re doing. Sometimes, we need to really think about what motivates us and keeps us going.. They discuss social media and finding clothes that fit muscular bodies, routines & rituals, newness & excitement wearing thin, pre-workout meals, and much, much more. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S8 E3 · Wed, January 13, 2021
Hard Won Wisdom: Decades in the Arena - Your Sense Senseis
The gym, powerlifting meets, locker rooms: these all have specific sensory mosaics specific to themselves. Niki & Gillian talk about all the many senses you experience in the different strength settings--the sights, scents, tastes, noises, and textures). They then delve into how these can affect your performance and how we often get comfortable with our typical environment, so we should both control what we can (bring plates, sleeves, chalk, etc.) but also potentially prepare for other environments if we must (we’re preparing for a meet). Many things can change our settings and how we interact with them: sickness, music, travel, temperature, mood, time of day, food we’ve recently consumed. They also share lots of funny and ridiculous stories. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S8 E2 · Tue, January 12, 2021
Hard Won Wisdom: Decades in the Arena - Fear & Failure; Success & Excitement
Failure arrives unexpectedly on the longer road to greatness and self-improvement. Any meaningful pursuit will come with low points and mistakes. Niki & Gillian discuss approaching and dealing with failure, injuries, low points, and mistakes. We need to enjoy our pursuits--even if we don’t enjoy every minute of them. If PRs are the only thing keeping us in the gym, we’ll reach a point when we’re not hitting PRs. During these times, we need to enjoy what we’re doing, maintain the habit, and learn from the difficulties. Also, be thankful that you can lift in the first place. Similarly, goals can sometimes get in the way--enjoy the process, do the work, improve your form, and learn. Goals too often come from other people or from our prior selves. They discuss keeping a training log and some of the helpful things you can record in your log. Have people you look up to and emulate the things you respect in them--not their achievements, but the habits that brought their achievements. They discuss distancing yourself from your performance--from your PRs, from being wrapping your identity up too much in something that might not last or that you do. When it comes to your social media presence, think about representing your account. Don’t be embarrassed if you’re injured and lifting less than you used to--your showing a part of training that too often isn’t shown by fitness figures. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show <a href= "https://www.instagram.com/ba
S8 E1 · Mon, January 11, 2021
Hard Won Wisdom: Decades in the Arena - Winning & Losing On Your Terms
How do we define success? How do we evaluate if we’ve succeeded, regardless of our level of experience or talent--novice or advanced, amateur or elite? Niki and Gillian explore this important question and related topics. Gillian discusses how she felt more pride when she lost certain events but less pride when she won but knew she left something on the table. She also explores learning what you’re good at and enjoy and balancing your pursuits with the other important things in your lifes, such as your relationships, which can often suffer in the pursuit of excellence. Gillian discusses the many arenas in which she’s competed and pushed herself, including attempting to set pull up and push up world records on the same day (about 20 minutes apart, actually). This topic applies to any pursuit, any experience or talent level, and anyone. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, January 04, 2021
Jordan Gross: All-American to Model Client
Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman. They discuss Jordan's experience with football, transitioning out of the NFL, training for strength and health, farming, and the benefits of voluntary hardship. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, December 28, 2020
Lessons Learned From 2020
Matt, Niki, and Andrew discuss lessons learned from 2020: as a company, as employees at that company, and as individuals. 2020 presented some unexpected challenges, but Barbell Logic remained committed to providing value for its clients and its coaches. We think that we've learned a lot--as a company, as coaches, as individuals--and we're a better company because of the challenges. One of the biggest lessons was reevaluating what online coaching offers. When gyms closed down and many clients were unable to lift, we helped clients train with bodyweight and limited equipment, maintain an exercise habit in their lives, and maintain and strengthen relationships. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Bonus · Wed, December 23, 2020
Christmas Special 2020
Matt takes a look back at 2020 and gives a sneak peek into new happenings with Barbell Logic for the new year in this short but sweet Christmas special. Things to look forward to from Barbell Logic include more lifting camps and seminars in the New Year, new books, and a brand new Barbell Academy Principles Course. We wish you a Merry Christmas and a Happy New Year, from our family at Barbell Logic to yours. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, December 21, 2020
Hambrick Hosted Holiday Special
Thanks to the crew at the Music and Ideas Podcast for helping us continue a Holiday tradition. Scott Hambrick is back with co-hosts Karl Schudt and Trent Jones for another holiday jazz music special. This year the guys discuss the music from A Charlie Brown Christmas by American jazz pianist Vince Guaraldi. Sharing their musical insights and a healthy dose of nostalgia for the holidays, the hosts will make you appreciate the classic Christmas special in new ways, starting with the thematic, melancholy centerpiece “Christmastime is Here.” Check out the Music and Ideas podcast for more discussion of music, ideas, and art. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, December 14, 2020
Holiday Q&A #53
Matt, Niki, and Andrew answer your burning holiday questions submitted through Instagram. This podcast address both fun and helpful topics related to Christmas and winter, to include favorite holiday traditions, lifting outside, adding protein or alcohol to egg nog, best stocking stuffers for lifters, and more. Enjoy the holiday spirit with Barbell Logic! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S7 E4 · Fri, December 11, 2020
The Nutrition Series: Making Good Decisions During the Best & Worst of Times
The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss). The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer & family pressure, fond memories. We can enjoy the holidays while still moving toward our goals. First, leave room in your food & training journal to assess why you deviated from your plan. This isn’t to judge yourself, but to build awareness. Were you hungry? Did you eat because you always eat at a certain time? Did you not want to disappoint someone? Did you mindlessly eat? Or, did you just really want that food item? Approaching holiday meals and time periods with realistic plans. Fasting prior to a meal is likely unrealistic. Eating a protein-rich meal the day of a big meal that will have plenty of fat and carbohydrates, however, makes sense. For the big meals themselves, have a plan to help you prevent or at least limit overeating. For example, fill your first plate with a normal amount of food. This may mean limiting the items you put on your plate. This may mean putting sample-size amounts on your plate. Then, when you’re done, wait 15 minutes before getting seconds. For dessert, assess whether you’re hungry or not. Take a dessert home if you really want it--you don’t have to try every type of pie that meal or that day! Finally, Niki & Gillian discuss the idea of “volume eaters” and “intensity eaters.” Though people may be some combination thereof, volume eaters tend to overeat through large quantities of food, whereas intensity eaters tend to overeat through calorically dense items (eggnog, anyone?). Arm yourselves with the knowledge and tips to better battle the holidays! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ <span style="font-weight:
S7 E3 · Wed, December 09, 2020
The Nutrition Series: Real Life - Planning & Awareness in Action
You understand the basics and understand the importance of preparation: how does this look in real life? How does a potential meal, day, or week look? Gillian & Niki delve into how to approach nutrition plans practically. Looking at the week and the day helps. When you look at a week, think about when you go grocery shopping, which meals will be eaten outside the house, how much food you need and how many meals you need to prepare. What staples do you always keep in the house, regardless of meals? What meals or snacks do you have on hand if you cannot cook, get unexpectedly hungry, or life just gets in the way of your plans? If you look at a day, look at the meals and snacks you’ll eat. Are there certain meals you know you’ll have to prepare ahead of time versus certain meals you can cook right before you eat? Do certain times of day tend to cause you to deviate from your planned meals or snacks? What causes this to happen? Once again, planning ahead increase your compliance and aids you in accomplishing your goals, faster. This means planning for the grocery store, meals, days, and weeks. It also means incorporating habits that you enjoy into the plan, such as a drink at the end of the day or dessert. Learn the practices, including specific recipe ideas, that help make healthy eating more fun. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram <a h
S7 E2 · Mon, December 07, 2020
The Nutrition Series: 6 Components of Success & Common Pitfalls
Reaching our goals through nutrition comes with common pitfalls. Help us arm you with tips to overcome these common obstacles. First and foremost, as with training, we apply a minimum effective dose framework, whether you want to primarily gain muscle or lose body fat. This means, we don’t cut calories to 1200 or double your calories. We first observe so we can understand your habits, metabolism, and intake. We then can recommend small, realistic changes to begin progressing you toward your goals. This cannot and should not be rushed. We don’t want to play all of our cards and end up with stalled progress and little or nothing more we can do. The biggest issues come from lack of preparation and meeting hunger or a surprise challenge, such as someone offering a treat or confronting what you do with the food left on your kids’ plate. Developing plans for these things that align with your goals and nutrition plan helps you through these obstacles and help prevent backslide and regret, ultimately helping you achieve your goals faster. Tips to combat these are having emergency meals or snacks if you get hungry--at home or on the go. Portion out foods ahead of time. With complicated foods--such as lasagna or a stew--weigh & measure it once so you have the information. The initial work will enable you to better understand your calorie intake. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram <a href= "h
S7 E1 · Mon, December 07, 2020
The Nutrition Series: Demystifying Nutrition & Nutrition Coaching
Nutrition is a complicated topic, which comes with more emotional baggage and controversy than training. We have to eat, whereas we don’t have to train or exercise. Difficulties abound, including trigger foods, grocery shopping, mindless eating, misunderstanding and underestimating calories, certain times of the year, alcohol, family, food preferences, dietary restrictions, and much, much more. Gillian does not have “a way” or “a diet” when it comes to nutrition coaching. The person or client must adopt consistent, sustainable behaviors. Dieting too often implies a limited time period, but what happens after that? Ultimately, you have to create a caloric deficit one way or another. regardless of goals or approaches taken. You can decide to be more or less aggressive: do you want to compete in a bodybuilding competition or just lose some weight to get healthier? How fast do you want to lose weight? What are you willing to give up? Are you doing this to support training and performance or for health or aesthetics? To move toward your goals, you’ll have to have metrics to evaluate progress. Bodyweight is one, imperfect measurement. Others include body measurements, for example waist circumference. Some people like, some hate, progress pictures. Another may be trying on your favorite outfit or pair of jeans and seeing how they fit compared to before. You’ll also have to break down large goals into smaller goals. How did you do this meal? Today? This week? How do you feel about how you did and how you feel? You’ll have to be honest with yourself and your coach--especially if progress is slower or stalled. It may be that you’re following the plan but progress will come, you just need to be patient. It may be that you’re not including calories from an unanticipated snack, alcohol, or mindless eating. Regardless, we eat for the long haul and to improve our lives. This may mean that we have some non-negotiables that we’re unwilling to forego, though we may have to limit these. This also means, however, that we adopt healthy habits, we get better, we move toward our goals, and we adopt voluntary hardship to improve our lives. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: <span style= "font-
Mon, November 30, 2020
#350 - The Barbell Academy
We are excited to introduce the Barbell Academy. It reflects years of refining our material and coaching methodology. It's designed for not only those who seek a career as a professional barbell coach but for those passionate to learn more and grow as a lifter and person. The Barbell Academy will be self-paced, allowing for you to complete the course and future courses whenever you can--just like online coaching. Finally, learn about the experiences and educations of the people behind the Barbell Academy, how they came to lifting and coaching and what they've learned from teaching the earlier material for over two years. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Bonus · Fri, November 27, 2020
Bonus Holiday Special With Mike From Microgainz
Happy Thanksgiving! Here's a bonus episode for you all on Black Friday: a Thanksgiving message from Matt Reynolds and an update from Mike at MicroGainz. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, November 23, 2020
Q&A #52
Matt & Niki answer your questions. Email questions to podcast@barbell-logic.com to receive an email answer and get your questions answered on the podcast. Time stamps below do not include the ads. 4:44: How does TRT impact the novice linear progression? Should someone redo LP if they begin TRT, especially as an early intermediate? 9:39: Should you do RDLs on a box or widen the grip if you do not achieve a "stretch" in the hamstrings because of short legs? 13:07: What are the effects on strength training from donating blood or plasma? 16:46: Do you prioritize midfoot balance or stress on the hips with the RDL and box squat? 19:53: Do you have any recommendations for free or cheap templates or programs for advanced lifters who do not have use a coach? 25:05: Which murder podcasts does Niki listen to? 29:12: Is there any benefit to wearing a mouth guard during training to prevent strain on the neck, keep the airway open, or prevent teeth grinding? 31:55: Why don't we do dips, as opposed to the bench press, as one of the 4 main lifts? 38:44: What is your preference for order of upper versus lower in terms of a 4-day split (upper then lower or lower then upper)? 41:46: What are realistic expectations for losing weight and training? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E13 · Fri, November 20, 2020
The Beginning of MED Series: How to Manage Unproductive Stress
Programming is, in large part, managing stress. Life stress and your stress from all other aspects of your life besides the barbell counts to your total stress. You can only recover from so much stress. If you’re beyond LP, you may have to reduce training stress. Training in the gym may have to be fun, as it’s important to maintain the habit and get something done. You likely won’t be able to chase numbers during these times. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E12 · Fri, November 20, 2020
The Beginning of MED Series: MED Toolbox 2 - Managing Recovery
In order to adapt, we have to recover. If we’re missing reps, our form is good, and we train consistently, we have to check to see if we’re resting enough between sets. We have to ensure we’re getting adequate protein, calories, and sleep. We must ensure there’s no additional physical stress. We have a few ways to manage recovery, if we’ve taken care of the above. The 4-day split is one of the best moves we can make in our MED toolbox. If delivers a reduced stress per session, but also allows for accessory work to more easily be added. It reduces lower body frequency, allowing more recovery, and increases upper body frequency slightly. The upper body lifts are less stressful (they train less muscle mass) so the increased frequency often helps drive these up. We must rest and recover to grow strong. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E11 · Fri, November 20, 2020
The Beginning of MED Series: MED Toolbox 1 How to Add Stress
We add stress during LP by adding intensity to a set volume. Exercise selection, for the most part, stays the same. After LP, however, how do we add stress? We have volume, intensity, and exercise selection to play with. We essentially divide the volume and intensity stressors. One session emphasizes volume, often 4x5 or 5x5. The other emphasizes intensity, a top set of 5 or 2x3 or 3x2 or 5x1 or a top triple, double, or single with back off sets. We hold off on changing exercise selection until later, although supplemental lifts can be thought of as modifying the main life toward more volume or intensity by either increase range of motion or time under tension or decrease these. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E10 · Fri, November 20, 2020
The Beginning of MED Series: All Roads Lead to Block
Block or conjugate programming is an advanced program that MED programming leads to naturally if a trainee lifts consistently over a long enough period of time. It is essentially a 3 phase or block program, divided by deloads, where the primary stress is initially volume, then both, then intensity. During the initial accumulation block, the lifter complete completes a high amount of volume at a relatively low intensity. Supplemental lifts tend to emphasize greater time under tension or longer range of motion. This is followed by a deload week, with an only limited decrease in intensity or no decrease in intensity with volume being peeled back. The transmutation or intensification phase, the volume is moderate and the intensity is moderate and increased. This means total stress is high and fatigue will exist. The lifter tends to not feel great toward the end of this, and a deload allows some fatigue to dissipate. The realization or peaking phase peels back volume but the weights are heavy. Some fatigue is still present, and there is a balancing act between peaking too early and not removing the fatigue prior to the peaking. Lifters may worry about their performance during this time. This phase both allows for practice of heavy singles and allows fatigue to dissipate toward the end to peak performance. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E9 · Wed, November 18, 2020
The Beginning of MED Series: Advanced Programming Intro
Few lifters reach advanced programming, because it requires consistency over a long period of time. Life too often interferes, whether it be injury, illness, vacation, or significant stressors. The road to advanced programming requires putting the work in as a novice and intermediate, adding weight first every 48-72 hours and slowly the SRA cycle lengthens and complexity goes up. This is accomplished through MED changes to continue to progress strength adaptations. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E8 · Wed, November 18, 2020
The Beginning of MED Series: RPE
RPE--rate of perceived exertion--is a subjective way to assess the difficulty of a set. The set is rated with a number that roughly aligns with the number of reps in reserve--the number of reps the lifter believes he could complete if he went to failure. RPE is great as a descriptive tool and can be used to cap or increase the intensity of a set based on how the lifter is performing on a particular day. It first should be used descriptively, as lifters learn to appreciate the true difficulty of a set--especially with the help of a coach. It can be used prescriptively, especially for the first time a lift is used, as for a supplemental lift. A ballpark should generally be given, as the lifter could be wildly off the desired difficulty. Finally, it’s impossible to assess RPE without knowing what an RPE 10 set feels like. Novices do not need to be worried about RPE. RPE is best introduced with intermediates who perform a wide array of difficulties throughout the week. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E7 · Wed, November 18, 2020
The Beginning of MED Series: Accessory Lifts
Accessory lifts are lifts that are not variants of the main lifts but train similar or different muscle groups. They may train antagonists of the muscle groups used in the main lifts. We primarily use accessory lifts for the upper body. Common accessory lifts include chins up or pull ups, dips, lying tricep extensions, curls, and glute ham raises. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E6 · Wed, November 18, 2020
The Beginning of MED Series: SRA Continued
We have two primary variables to manipulate to keep driving up stress and progress: intensity and volume. Frequency and exercise selection are secondary, as frequency is ultimately a function of volume. Supplemental exercises are also a function of volume and intensity, as they either decrease or increase time under tension or the range of motion. We have to build fatigue to increase performance, and we’re most concerned with strength. At times--especially as an advanced lifter--we have to build up fatigue and temporarily decrease performance to deliver enough stress and then continue to train, allow fatigue to dissipate, and allow performance to peak and thus elicit an adaptation. This means the SRA cycle has lengthened. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E5 · Mon, November 16, 2020
The Beginning of MED Series: Rethinking SRA
Another model for performance allows us to better understand how we progress strength, especially when we move beyond the novice linear progression. The fitness fatigue model divides the positive and negative reactions into fitness and fatigue respectively. The sum of these two is performance. After a stress event, fatigue peaks before fitness, allowing the adaptation that we understand from the SRA cycle. For advanced training, however, as opposed to trying to figure out what the stress event is as we elongate the entire cycle, it helps to think of overreaching as building up fatigue and then adjusting training to allow fatigue to dissipate while minimizing the decrease in fitness. We benefit from the fact that fitness peaks after fatigue. We thus drive up performance to hit PRs and increase strength. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E4 · Mon, November 16, 2020
The Beginning of MED Series: Programming 101 - Pt2
Why does LP end? Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover? It turns out, it’s a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress. During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time. To continue to progress, the lifter will have to deliver more stress (e.g. 4x5, not 3x5) but the lifter cannot recover from this within 48 hours, so a lighter Wednesday is added to deliver a small amount of stress and allow fatigue to dissipate for Friday’s intensity slot. To move, however, from three times weekly progress to weekly progress, make small adjustments as opposed to jumping from one program to another. Small adjustments allow you to better know what is working and as opposed to changing every possible variable or many, you change one or a couple to continue progress. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E3 · Mon, November 16, 2020
The Beginning of MED Series: Programming 101 - Part 1
What do you do when LP stops working and why would you make those changes? In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology. Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress. Programming also relies on specificity--training for a marathon does not help you train for a powerlifting meet. When it comes to stress and recovery, total stress matters. This means stress from other aspects of your life can negatively affect your recovery and adaptation ability. Coaches must take this into account. When it comes to variations of the lifts, these either increase or decrease the range of motion or time under tension, which ultimately increases or decreases the intensity. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E2 · Mon, November 16, 2020
The Beginning of MED Series: MED
We prioritize intensity over volume, simplicity over complexity, and economy--in time and stress. Let’s stick with simple as long as it works. If you stick with training long enough, it will get complex, and volume will get high, and programs will take 8 or 12 or 16 weeks. Enjoy the rapid, simple progress of novice and early post-novice training while it lasts. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S6 E1 · Mon, November 16, 2020
The Beginning of MED Series: A Rational Philosophy for Early Intermediate Programming
Matt and Scott first discuss the idea of minimum effective dose programming, explaining why and how they modify programming to continue to drive strength adaptations for their clients. What are the main cards we have to play to continue progress after LP? They are intensity, volume, frequency, and exercise selection. We drive intensity for intermediate lifters. They have primarily done 5s, so the weight goes up and they move form 5 to 3 to 2 to 1. They both realize their previously-developed strength and develop the ability to produce maximal force--physically and mentally. Moving to increase volume is less fun, requires longer workouts, and takes the focus away from strength. Let’s hold off on volume and complexity until we have to and let the lifter learn to overcome increasingly heavier loads. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, November 09, 2020
The Beginnings of Programming
Why does LP work, how do we modify for those who can't do it as prescribed, and based on what do we make necessary modifications? In this episode, Matt & Niki delve deeper into exercise and programming criteria. All lifters complete linear progression. Linear progression is simply adding stress in a linear fashion--the stress goes up every session. You can do this in running, push ups, or lifting. We take advantage of the fact that novices can progress quickly, with not traditional periodization. An older trainee may start with sit-to-stands. To increase the stress, a coach may lower the chair to increase the range of motion or increase the number of sit-to-stands. This is still linear progression and still an MED change to make a small change to elicit adaptations. When it comes to programming, we have to consider where the lifter--the person--is. What are their goals? Where are they physically, emotionally? How much time do they have? We don't prioritize strength above all else. Strength, however, improves all people's lives and it improves the other fitness attributes, whereas emphasizing a different fitness attribute does not improve strength. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, November 02, 2020
When It's Fun to Chase Numbers
Strength makes us healthier and more capable. The process of getting stronger refines us. Sometimes, though, it's fun and motivating to just chase numbers. If you're hungry to hit some PRs, listen on. When we chase numbers, we're prioritizing strength. To truly prioritize big PRs, we have to adjust our life to support training. We may have to dedicate more time to training. We have to ensure we maximize recovery, through increasing calories and getting plenty of high-quality sleep. We may have to decrease unproductive activities, such as excessive alcohol consumption (or plan training around these events so they do not harm our training and training is productive). We also have to bring increased focus to training, as intensity will go up. Chasing numbers is not something that lifters should always do, but it's probably something lifters should do from time to time. Chasing numbers helps focus and enliven training, whereas training for health indefinitely with no shorter, more exciting goals may grow old. Similarly, however, chasing numbers for long periods can wear on people, as both the physical and mental stress of prioritizing training to this degree can stop motivating people to train. For many people, the holiday season is the perfect time to chase numbers. People tend to naturally consume more calories during this period. As it gets colder and we wear more clothes, we're less concerned if about how we may look on the beach in our swim suits. Furthermore, peaking around December and January affords people enough time to adjust training and cut before spring or summer vacations and less clothing of the warmer months. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E9 · Fri, October 30, 2020
The Post-Novice Series: The Four Day Split
Lifters typically complete LP on a 3-day-a-week total body program. At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press). The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly. It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot. The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances. The 4-day split is a tool in the MED tool kit to help lifters continue to progress. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E8 · Fri, October 30, 2020
The Post-Novice Series: Old Man Texas Method
Old Man Texas Method serves as a post-novice program. It differs from the typical Texas Method in that the volume is decreased, usually to 3 or 5 sets of 5 as opposed to the stereotypical 5 sets of 5. Matt and Scott also discuss driving up the volume stress and intensity stress and how those two stresses differ. Finally, they discuss not advancing too quickly--use one tool at a time, enjoy the fast progress, and don’t jump to an unnecessarily advanced program. It is better to use one tool at a time to continue progressing. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E7 · Fri, October 30, 2020
The Post-Novice Series: Programming the Post-Novice w/Andy Baker
Matt and Scott talk with Andy Baker about a variety of topics including HLM, why LP ends, the relationship between volume and intensity, and more. Enjoy this wide-ranging conversation. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E6 · Wed, October 28, 2020
The Post-Novice Series: Reynolds 5/3/1
Wendler 5/3/1 is one of the most popular strength programs around, with dozens if not hundreds of variants. In this episode, Scott and Matt discuss Matt’s variation on it, which increases the volume and uses supplemental lifts. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E5 · Wed, October 28, 2020
The Post-Novice Series: Deloads: The Good, The Bad, The Ugly
A common question lifters ask is, “Do I need a deload.” The answer is usually, “No,” but when and why should you deload, and what is a deload? A deload is a programmed decrease in stress--usually lasting a week--that allows fatigue to dissipate without detraining. Potential indicators that a deload is warranted include a decrease in libido, bar speed, or desire to train. Without a coach, people often deload too frequently and too much (decreasing the stress during the deload to the point where the lifter detrains). For the most part, lifters don’t need to deload until they are conducting a multi-week program. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E4 · Wed, October 28, 2020
The Post-Novice Series: The Dos, Don’ts, and Whys of Supplemental Lifts
Matt and Scott talk all things supplemental lifts: how do they differ from accessory lifts, what are their favorites for the big 4 lifts, when to use them, and different types. Supplemental lifts are variations on the big 4 lifts. They generally increase the intensity by decreasing the range of motion or increase the time under tension and decrease the intensity. They are more specific to the big 4 lifts than accessory lifts. Supplemental lifts should generally only be used by post-novices, as novices still need to improve form and need to gain the easy progress from simply adding weight to the bar. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E3 · Mon, October 26, 2020
The Post-Novice Series: Embracing the Grind & A Clarification
For many people, the biggest change during LP is not physical but mental. Overcoming truly heavy weights improves mental toughness and builds confidence. Once the initial novelty wears off and the weights grow heavy and move slowly, people often quit on doable lifts. To complete PRs, to learn what you are capable of, and to undergo the refining process of voluntary hardship, you need to embrace the grind. For hard reps, this means grinding against them for no less than 5 seconds. By saying this, we don’t mean that everyone should grind every set or even most sets. We say this because we train less experienced lifters who lift for life. Most lifters quit too early and too often. We focus on coaching everyday people: we’re generally not coaching Olympians or advanced athletes, for whom they must balance pushing for performance with not overtraining or getting injured. Embrace the grind when it’s necessary, because it’s good to experience hard things. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S5 E2 · Mon, October 26, 2020
The Post-Novice Series: You Can Still Use LP
Some say that linear progression (LP) only works for lifters who have never trained before. Others think that they’ll only do LP once, but this isn’t the case. Intermediate and advanced clients who have never completed LP find that an abbreviated LP leads to PRs, as the simplicity and intensity of adding weight each session drives rapid progress. Following an injury, a break from training, or peaking for a meet, clients often train using linear progression once again. They almost always end with heavier weights than their first LP. Linear progression is the fastest progress you’ll ever make as a lifter. Though novices often look longingly at more complicated training, advanced trainees miss the simplicity, rapid progress, and relatively low volume of LP. You can still do LP. GET STARTED with one-on-one online coaching FOR FREE! Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com
S5 E1 · Mon, October 26, 2020
The Post-Novice Series: Stop Lying to Yourself About Recovery
To increase our strength, we follow the stress recovery adaptation cycle. If you complete your programmed training, you receive stress. As LP gets harder, how do you maximize recovery? adequate sleep enough calories and protein rest between sets reduce weight jumps account and try to minimize stress from life GET STARTED with one-on-one online coaching FOR FREE! Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, October 19, 2020
Biomechanics
Why study biomechanics? Biomechanics allows us to understand what constrains our lifting (gravity, center of mass, center of balance, limb lengths) and helps offer solutions. It explains why lifters with different anthropometries will have different back angles for the same lift and why a lifter might be better at the squat than the deadlift. It helps explain why certain errors might occur and how we might solve these errors. It explains why we might recommend lifting a certain way. Finally, it's fun and interesting. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, October 12, 2020
Q&A #51
Times below are times FOLLOWING the pre-roll ad: 2:25: Have you found it more effective to rotate the supplemental lifts in waves or run them out? 4:40: What do you mean when "the deadlift slows down" or "a lift slows down?" Especially how do you do this without a coach? 6:45: Any recommendations for buying a rack and platform for outside? How do you maintain the equipment outside? 10:46: If you had to switch to a home gym, how do you deal with kids, spouses, etc.? How do you mentally transition to training? 15:58: What does your (Niki and Matt's) training look like these days? 19:35: How do you train if you only have access to a squat rack and barbell once a week? Rapid fire questions: 26:40: Where and how do you place a rack on the 8'x8' AOM DIY platform so two lifters can lift at the same time on each side? 28:22: Are there any whiskeys you recommend keeping an eye out for for under $60? 29:53: Are there benefits to using towel chin ups? 31:21: Is there a York Barbell you recommend? 33:15: What does Matt use to trim his stylish hair? 35:35: One rule responses. 44:20: Is it a problem if lifts are disproportional to one another? Is there anything you need to do if one lift is disproportionally weaker than another? 46:58: Progress and a nice note from a lifter. 47:59: A defense of New England gas stations. Finally, viewers, our questions to you: What is outside meat? What are feature pillows? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram <a href= "https://starti
S4 E8 · Fri, October 09, 2020
The Barbell Health Series: Psychiatry & Psychotherapy Podcast - The Best Exercise Program For Depression
Matt and Dr. David Puder discuss how barbell training can improve mental health and assist those combating depression and other psychological struggles. Rebroadcast from Dr. Puder's podcast Psychiatry and Psychotherapy.
S4 E7 · Fri, October 09, 2020
The Mindset of Lifting
Guest hosts: Jonathan Sullivan and Noah Hayden with Jaime Collins You’re an athlete. You’re not a victim. You’re not a patient. You’re training. You’re changing your habits, you’re owning your health and fitness, you’re putting in work and getting better. You know why you’re training. You’re an athlete, and you have an athlete’s mindset and approach. Beyond the athletic mindset, there is a confidence that comes from lifting rituals: number of breaths, which leg you step forward with, unracking and racking the bar. Take decision-making and your brain out of it--beyond the one cue you keep in mind to help make the lift. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S4 E6 · Fri, October 09, 2020
The Barbell Health Series: Recovery, Nutrition, Athlete of Aging
Guest hosts: Jonathan Sullivan and Noah Hayden with Ann Buszard Dr. Sullivan, Noah, and Ann discuss the most-undervalued step of the stress-recovery-adapation process: recovery. The further examine sleep, the often underexamined contributor to recovery. They discuss recommended sleep hygiene habits to get asleep quickly, stay asleep, and get quality sleep. They also examine nutrition, with a focus on practicality and common sense. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S4 E5 · Wed, October 07, 2020
The Barbell Health Series: Female Masters
Guest hosts: Jonathan Sullivan and Noah Hayden with Debbie Wrotslavsky Dr. Sullivan, Noah, and Debbie discuss how she came to Greysteel and how it differed from her previous fitness experiences. Her friends noticed her improved posture and she felt better throughout the day. They discuss, first and foremost, how training females and males is mostly the same. Certain patterns and choices seem to work better--on average--for females over males. Females tend to respond better to triples than fives, whereas fives seem to work better for males, especially on lower body lifts. Despite fears from some that lifting heavy weights will contribute to a bulky look, females look and feel better after some time lifting heavy weights. Female masters, however, beyond appearance, benefit from strength training and the resultant muscle mass and stronger bones more than any other group. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S4 E4 · Wed, October 07, 2020
The Barbell Health Series: Programming Masters
Guest hosts: Jonathan Sullivan and Noah Hayden with Laura Welcher Dr. Sullivan, Noah, and Laura discuss both the underlying programming principles and then some of the specifics of programming for masters athletes. Laura discusses her programming and experience with coaching at Greysteel and through Barbell Logic. They discuss some of the specific rep ranges and programming methods that have worked well recently, especially for intermediate and advanced athletes. One of the most important considerations with athletes is not overstressing them--the Minimum part of MED is truly critical, as they cannot afford an injury or setback like a younger athlete. They lift to live, not live to lift. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, October 05, 2020
S4Ep3 - The Barbell Health Series: Exercise Selection and Modification
Guest hosts: Jonathan Sullivan and Noah Hayden with John Claassen An expectation exists in many people that as we age we lose capabilities. This message gets promulgated by much of the medical community. “You have a bad knee” or “you have a bad back” and you can have surgery or take medication to manage it, but that is all you can do. John Claassen--a 93-year old athlete of aging--is an example of why this paradigm is wrong. He shows the possibilities of life and vitality and how one can fight the sick aging phenotype. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S4 E2 · Mon, October 05, 2020
The Barbell Health Series: The Barbell Prescription
Guest Hosts: Jonathan Sullivan and Noah Hayden Dr. Sullivan and Noah discuss the importance and uniqueness of strength compared to other physical attributes. They address how older clients know the importance of strength and understand it allows them to function in everyday life and combat the sick aging phenotype. They discuss the exercise selection criteria and the exercise medicine criteria. We choose exercises that train the most muscle mass over the longest effective range of motion with the most weight. The medicine prescription criteria include: Safety Dosing (therapeutic window) Comprehensive (hits general fitness attributes: strength, power, endurance, mobility, balance, body composition) Specific and effective (hits components of sick aging phenotype) Simple and efficient Barbell strength training fits both criteria. Noah Hayden argues for some additional exercise criteria and an additional set or programming criteria, and Dr. Sullivan and Noah discuss these. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
S4 E1 · Mon, October 05, 2020
The Barbell Health Series: The Sick Aging Phenotype and Exercise Medicine
Guest hosts: Jonathan Sullivan and Noah Hayden with Ann Buszard Dr. Sullivan and Nurse Ann Buszard discuss their medical careers, observations of the “sick aging phenotype,” and the failures of the medical industry to confront the underlying causes of this cluster of sicknesses and symptoms. They discuss how strength training directly addresses the causes of the sick aging phenotype. They talk about their first-hand knowledge as first lifters then coaches of how this benefits people physically and mentally and how community helps make the experience more enjoyable and help people stick with training. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, September 28, 2020
Adding Olympic Lifting to Your Program
How do we program the Olympic lifts if we want to add Olympic lifting or potentially compete in an Weightlifting meet? Andrew, Matt, and Niki discuss how to add Olympic lifting to a more traditional program with a focus on the Big 4 lifts. Andrew recommends adding the power variants first--usually the power clean. The cleans can replace the volume deadlift slot and move to the first exercise of that day--before the intensity squat. For the deadlift intensity slot, pull some of the volume from the volume slot into back off sets. As a lifter progresses and she becomes more proficient at the lifts, her volume, frequency, and intensity of pulling from the Olympic lifts will all increase. This means that deadlift pulling will have to decrease. The way to think about this is as a budget. There is only so much time and so much stress that an athlete can recover from. The other aspect to this is that the Olympic lifts require practice, so there is a tradeoff between too much emphasis on practice without developing strength and not enough practice. The other thing Andrew recommends is catching the bar where you pull it. This means that for a light power clean, you might barely have to bend your knees. As the weight gets heavier, you catch it lower and lower, eventually turning a power clean into a clean. They discuss the mentality that weightlifting requires. Weightlifting will involve missed reps and fluctuations of your daily capability. If you pulled a grindy deadlift a few days ago or life has been particularly stressful and you're not as recovered as you normally are, you can't grind through an olympic lift--you simply don't complete the lift. Your daily 1RM--and the resultant percentages off that 1RM--will fluctuate more day-to-day than for the slow slifts because, again, you can't grind through a heavy olympic lift. This requires an understanding of long-term progress and an acceptance of missed reps and adjusting based off your capabilities that day. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook
Mon, September 21, 2020
How You May Be Sabotaging Your Training
People often sabotage their training and grow frustrated by the lack of progress. Delivering too much stress, not taking proper steps for recovery, not protecting training, and having too much variability in their training prevent the stress-recovery-adaptation cycle from successfully occurring and driving progress toward our goals. You may deliver too much stress, from which you cannot recover and thus adapt. Having conflicting goals--losing a significant amount of weight and gaining a significant amount of weight on their lifts or training hard for an aerobic endurance event while trying to train hard for strength--means that you will fail at both, instead of intelligently prioritizing one while minimizing the damage to the other goal and coming back to it. Along with this comes realistic expectations. We may decide to knowingly prioritize something over training progress. If we prioritize training for a triathlon and understand our strength will suffer, then we are not sabotaging our goals. If we understand that our best friend is coming in from out of town and we decide to eat unhealthier, get less sleep, and drink more alcohol than normal, we are not sabotaging our goals. If we go kayaking or mountain climbing or hiking and realize that our next day of training will be harder, we are not sabotaging our goals. That being said, if we fail to prioritize our training through our actions and mindset, our training will suffer and we will not progress toward our goals. Failing to protect our training by carving out the time, eating enough and well enough, sleeping, getting quality coaching at least occasionally, and allowing a program to run its course all stand in the way of getting stronger and healthier. What it ultimately comes down to is taking our goals seriously and modifying our life by building habits that move us toward our goals and eliminate and reduce habits that slow or prevent progress toward our goal. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, September 14, 2020
Best Interviews Series - Fighting and Winning Against Cancer with Professor Paul
Matt and Scott talk to Professor Paul at two different points in his cancer struggle —while he was receiving cancer and following his successful defeat of cancer. They discuss not only how strength training helped him during his fight against cancer but how building a base of strength and muscle mass helps in the case of a future diagnosis. Life throws curveballs, and unexpected obstacles arise. You cannot control this. You can control your training, however, and your diet and mental attitude toward these obstacles. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E10 · Mon, September 14, 2020
Best Interviews Series - Smiles Taylor: Training with Cerebral Palsy
Everyone faces difficulties in life and must confront how and if to overcome them. Some —for whatever reason—have to overcome larger difficulties. Learn the story of Miles “Smiles” Taylor, the man whose inspiring story has garnered the attention of Arnold Schwarzenegger and others. Hear about his hard work, perseverance, and determination to not accept false limitations. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E9 · Mon, September 14, 2020
Best Interviews Series - The Realities of Litigation with David Keesling
Scott, Matt, and David discuss practical legal experiences —good and bad —and how people and business owners should approach legal matters and protect themselves. Whether you’re considering a small business, are an inspiring strength coach, or simply want to better understand the law through some entertaining yet educational stories, this is the podcast for you. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E8 · Mon, September 14, 2020
Best Interviews Series - Gillian Ward: The Path, Perseverance, and Personality of Elite Performance
What creates elite performance? Learn about the story of Gillian Ward—a truly world class athlete. From an early age, she demonstrated a proclivity for physical activity. Through drive and dedication, she crushed local records and eventually moved onto world records in many different sports. Discover the humanity, tenacity, and experiences behind the athlete and person, Gillian Ward. Whether you’re a novice, a weekend warrior, or simply lifting for life, everyone can learn from her mental approach, preparation, and dedication. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E7 · Mon, September 14, 2020
Best Interviews Series - The Twists & Turns of Life with Frog
Our relationships and experiences help make us who we are. How do we learn the values we exhibit? How does one’s upbringing affect the rest of one’s life? What leads to success and contentment? Scott, Matt, and Frog discuss stories and experiences that touch on these timeless questions. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E6 · Mon, September 14, 2020
Best Interviews Series - Reminiscing with Grandpa Reynolds
Matt, Scott, and Grandpa Reynolds reminisce about memories and growing up. They discuss the values they learned and lived from their upbringings. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E5 · Mon, September 14, 2020
Best Interviews Series - Strength for Cancer with John Wilson
Matt and Scott talk with John Wilson about fighting against and training through cancer and cancer treatments. John’s diagnosis of stage 4 cancer shocked him, but he regrouped and decided to tackle cancer head on. He continued to train and has inspired people in the strength community through his example. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E4 · Mon, September 14, 2020
Best Interviews Series - Training In Your 80s with Sybil
Sybil, Scott, and Matt discuss Sybil beginning strength training at the age of 79 and continuing to train into her 80s. She describes how gaining strength has improved her quality of life by enabling her to accomplish everyday tasks. Beyond the topics discussed, you get some appreciation for Sybil’s vivacity and tenacity. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E3 · Mon, September 14, 2020
Best Interviews Series - Bonus: Never Heard Before Brett McKay
Matt and Brett discuss the process behind programming and exercise selection, starting with the excitement and motivation that novice linear progression training brings, as a lifter sets a PR every workout. They move through the progression of MED changes taking a lifter from LP to intermediate training and beyond. They cover how different supplemental and accessory changes change the main lifts. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E2 · Mon, September 14, 2020
Best Interviews Series - Brett McKay: Reflections on his Strength Journey
Brett reflects on his strength journey, including success and stumbles at meets and how the process has changed him. Brett discusses why and how he began the Art of Manliness, which transforms into a discussion on authenticity and meaning. The episode ends with Brett answering questions from an audience. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S3 E1 · Mon, September 14, 2020
Best Interviews Series - Brett McKay: The Discipline of Iron
Scott, Matt, and Brett discuss Brett’s initial foray into strength and some of the progress he made, including weight gain and weight loss. They cover the physical and mental benefits of strength training and voluntary hardship. They also discuss how welcoming and supportive the strength community is despite how things may appear on the covers of fitness magazines or social media posts. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, September 10, 2020
Advanced Press Programming
The press often challenges lifters and coaches as the lifter advances. The press uses less muscle mass and less weight than the other lifts and is less forgiving of bar path deviations. Because of this, the press doesn't stress the body as much as the deadlift, squat, or even the bench press. Heavy singles and missed reps don't wreck lifters like a heavy deadlift single or a missed squat. The press benefits from practice, with lots of triples, doubles, and singles. Heavy singles especially help the lifter practice for PR attempts and competitions. Niki and Matt discuss different approaches to advance the press. Further away from a meet or attempting a PR, they like to program higher volume, full range of motion, stricter presses. Exercises might include seated press and strict press and accessories. Closer to a meet or attempting a PR, they like higher intensity, overloading partial ranges of motion, and more explosive variants. Exercises include press lockouts, press starts, and a competitive version of the press using a hip throw or the Olympic press. The other aspects of this lift is that people will miss this lift more than any others. Weight loss negatively affects the press. Small deviations from the most mechanically efficient bar path will lead to a miss. They discuss how to cope with and confront the challenge of missing reps and understanding this is to be expected with the press. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, August 31, 2020
When MED Isn't Effective: Confronting the Human Element
MED offers a useful framework to modify lifters' programming, taking a lifter from the novice linear progression to and through advanced, longer, more complicated programs. Small changes not only increase stress, lengthen the stress recovery-adaptation-cycle, and bring continued PRs but allow the coach and lifter to tweak a program that has brought success, experiment with which small changes tend to enable more progress, and tailor effective templates to the lifter. Despite MED's utility, small changes may stop being effective because of lifters' changed goals or boredom. If lifters' goals change, coaches can modify programming to better suit their goals. The goal suggests the path because we understand how to better program for hypertrophy, weight loss, or a triathlon. If lifters grow bored of the relative similarity that advanced programming can sometimes bring, we can alter programming substantially to keep lifters interested and enjoying the process. We can also encourage changes outside of programming. Some potential changes include AMRAPs, new lift variants, Westside-style programming, changing from block to DUP or vice versa, lifting in a public gym or outside, finding a lifting partner, dynamic training, and signing up for a competition. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram <span style="font-weight:
S2 E10 · Thu, August 27, 2020
Technique Series: The Truth About Barbell Safety
Barbell training is a safe, effective way to get stronger and improve one’s health. That being said, some basic precautions can increase safety and prevent needless injuries--and even fatalities. Proper spotting and correct placement of safety pins or spotter arms in a power rack or on a squat rack make the squat and bench press safer. Different lifts, however, require different safety considerations. For the squat, if possible, squat in a power rack. Put the safety pins just beneath where the bar is at the bottom of the squat. This allows the lifter to lower the bar down to the safety pins, which will take the weight of the bar, and safely get out from underneath the bar. If spotters are needed, have two spotters on each side of the bar. Spotters grab the bar in the crook of their elbow and grab the plate with their fingers. The two spotters need to grab the bar at the same time. The spotters assist the lifter standing up with the bar and--because they can see the j-hooks--help the lifter guide the bar onto the j-hooks. The lifter cannot bail on a squat with spotters--this puts a dangerous amount of weight into the spotters’ arms with little to no notice. The bench press presents the most danger, as lifters move the bar over their face and neck. Lifters should not put safety clips on the bar, so the weight can slide off the ends of the barbell if needed. Lifters should also use safety pins set up low enough that they do not hit the pins in the bottom of the bench press but high enough so that if they get rid of their arch and flatten their torso, the pins--not their chest--take the weight of the barbell. It is recommended, however, to have a spotter. One spotter is needed. She should stand behind the lifter’s head. The spotter should help lift the bar off the j-hooks and move the bar to the top position over the shoulder joints, stand back to stay out of the lifter’s gaze, and only grab the bar if the lifter asks or if the bar starts moving down. The spotter helps move the bar back from the top position to the j-hooks. The spotter uses a mixed grip to do this. For the lifter, he should never move the bar from the rack to the top position or vice versa without locked elbows. Finally, the press, deadlift, and olympic lifts should not be spotted because they cannot be spotted safely. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all
S2 E9 · Thu, August 27, 2020
Technique Series: Push the Floor The Essential Deadlift Cue
You have diligently executed the first four steps of the deadlift set up. You are tight--and uncomfortable--and ready to get the bar off the ground. What now? For many, no cue works better to get the deadlift moving correctly off the ground than some variant of “push the floor away.” In a correctly performed deadlift, the bar moves up off the ground in a straight line with the knees first extending and then the hips extending. At the top, the knees and hips simultaneously finish their extensions. Common errors to initiate the first part of the deadlift include extending the hips, not the knees; extending the knees to cause the hips to rise without the bar moving up off the floor; or trying to use the arms to jerk the bar off the floor. Learn how to avoid these common errors and dial in your deadlift. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S2 E8 · Thu, August 27, 2020
Technique Series: The Deadlift
The deadlift tests raw strength possibly better than any other lift. It differs from the other main lifts because it starts in the bottom position, without the benefit of a stretch reflex provided by an eccentric--lowering--portion prior to the concentric--up--portion. Luckily, we have a simple 5-step process to help you get in the correct position each time. 5 Step Set Up Stance Grip Shins to bar and knees to elbow Squeeze your chest up Drive the floor away and drag the bar up your leg Explore the finer details of each step so you can deadlift correctly, improve your form, or better coach your clients. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook</span
S2 E7 · Thu, August 27, 2020
Technique Series: The Bench Press
Though the bench press’s importance may be overvalued, it cannot be denied that this lift is unparalleled in building upper body strength. Because of the stability provided by the bench, no other lift contributes to force production for the upper body like the bench press. The bench press and press provide the foundation for lifters’ long term strength progression. Because this lift is performed so often in gyms and garages throughout the world, many should pay greater attention to proper form and safety. Learn more about the over-performed but under examined bench press. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S2 E6 · Thu, August 27, 2020
Technique Series: Cues for Building a Big Press
Heavy presses--more than any other of the big four lifts--do not forgive form errors. Certain cues help novices begin pressing competently and, if you are a coach, must be cued early and often to your lifters. The combined cues “close grip, elbows forward, wrists straight” help the lifter get into the correct bottom position, which contributes to a mechanically efficient bar path. For the press, this means a bar path that stays close to the lifter’s face and moves in a straight line from the bottom to the top position. Learn the most important cues that coaches use on novices and find themselves regularly using with all clients. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S2 E5 · Thu, August 27, 2020
Technique Series: The Press
Though its prominence has increased due largely to the increased popularity of CrossFit and StrongMan, the press remains an undervalued and underperformed lift. If you haven’t included presses in your program--or if you want to improve your press--learn about the importance of the press to a well-rounded strength program and how to correctly perform the press. How much do you press? BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S2 E4 · Thu, August 27, 2020
Technique Series: Diagnosing Back Angles in the Squat
A more horizontal back angle characterizes the low bar squat compared to other squat variants. The back angle throughout the squat provides important information about whether the squat is being performed correctly or not. During the descent, the back angle should set somewhere before halfway down the squat. Once the back angle sets, the back angle should stay nearly constant during the rest of the descent and coming up out of the bottom. Two common errors occur on the ascent of the squat. Both involve an excessive change in back angle out of the bottom--the back becomes too horizontal or more vertical coming up out of the hole. Both involve a joint--either the knees or hips respectively--extending without much of contribution to the bar going up. Explore these common squat errors, why they matter, and how to correct them as a lifter or coach. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpod
S2 E3 · Thu, August 27, 2020
Technique Series: The Knee Out Cue - Fixing Knee Cave and Slide in the Squat
Certain form issues pop up regularly with lifters. Common cues arise to address these issues. “Knees out” remains a staple cue for coaches looking to fix errors in the squat, including knee cave and knee slide. As a lifter descends in a correctly performed squat, the muscles lengthen under load, and the lifter should feel an increased tightness as she approaches the bottom. This provides a stretch reflex that assists the successful completion of the lift. Knees caving in and knees sliding forward alleviate the tightness in the bottom, increasing the comfort in the bottom but decreasing the mechanical efficiency of the squat. Learn the intricacies of knee slide and knee cave, how the “knees out” cue helps the knees stay out and reduce or eliminate knee cave and knee slide, and how this causes a more efficient squat. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S2 E2 · Thu, August 27, 2020
Technique Series: The Squat
The squat builds strength, adds muscle, and increases mental toughness. The squat begins each training session at the beginning of a lifter’s linear progression and often requires the most work from the coach and lifter to correct form issues. The squat deserves its nickname, “the king of the lifts.” Learn how to squat, which cues help lifters get in the correct position, and why we advocate for a low bar squat. Whether you’re a lifter or coach, this episode will help you begin squatting or get your client squatting correctly. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S2 E1 · Thu, August 27, 2020
Technique Series: Programming is Secondary
Figures in the fitness industry debate issues such as using RPE, including power cleans in linear progression, programming for older people, and prioritizing intensity or volume. Some argue whether a certain program provides better results than another program. While coaches may enjoy debating the finer points of programming, form and consistency--more than programming--determine how fast you progress toward your goals. Improved, consistent form allows lifters to lift weights more efficiently. Consistent form also allows lifters to focus on driving the bar up. Novice lifters learning the lifts spend much mental energy working to improve their form. Much of the early work for coaches and lifters involves improving form. Although a tiny minority seem to be able to improve their form without a coach, a coach greatly aids lifters in their ability to lift more efficiently and get stronger. Consistency leads to long term progress, as it enables the lifter to receive the regular stress from which he can recover, adapt, and get stronger. The goal for early lifters should not be specific numbers on the bar but rather completing all assigned workouts. Programming matters, but programming is secondary to form and consistency. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Insta
Mon, August 17, 2020
Which Deadlift Track Works Best for You?
Coach Matt and Coach Niki outline three different deadlift programming "tracks" for lifters, based on their sex, age, size, level of training advancement, and long-term goals as a lifter. Over time, Matt and Niki have observed that, depending on these factors, most lifters will thrive in one of three tracks, or programming models. Very high intensity / very low frequency with lots of supplemental lifts A block style model with moderate to high intensity and moderate volume A DUP style model with moderate intensity, high frequency, and moderate volume. Track 1 tends to work best for large, strong (600+) male lifters, who struggle to recover after heavy deadlift workouts. Popularized by Westside barbell, this track calls for a heavy day of max effort deadlifts in a low rep range, followed by one or more (depending on level of advancement) speed days, which primarily consist of deadlift variations tailored for the lifter's individual weak points. The variations may be a deficit deadlift, rack pull, RDL, conventional deadlift pulled with accommodating resistance, etc. Track 2 works for the majority of (male) lifters, the middle of the bell curve. Most of these lifters are not strong enough to drive strength adaptation long term with very infrequent heavy pulling, so in this track they will follow a block model in which they transitno from higher volume, moderate intensity deadlifts to low volume, high intensity deadlifts over the course of a training cycle, perhaps peaking with a meet at the end. Matt notes that, typically, deadlift volume will mirror squat volume but most lifters will end up pulling one fewer set of deadlifts than they squat (if the lifter squats 3x5, he will likely program 2x5 deadlifts). Track 3 tends to work best for women, smaller men (under 200lbs), and younger athletes with high recovery capacity. This track calls for high frequency (3-5 slots per week) pulling with moderate volume and moderate intensity. Matt notes that even very strong deadlifters of smaller stature (think 600lbs pullers weighing 200lbs) tend to tolerate the higher frequency in this type of training better than their larger, heavier counterparts. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website <a href="https://www.facebook.com/ReynoldsStrong/" target= "_bla
Mon, August 10, 2020
Rethinking Hip Drive: Fixing the Dreaded Good Morning Squat
Recently Matt and Niki have been dealing with a prominent issue among their late intermediate and advanced lifters (some of them very strong too!). These lifters will descend beautifully into the hole on a squat, then while driving up allow their knees to shoot back, causing their hip angle to close and their backs to become more horizontal as more of their body mass travels behind the midline. This is a phenomenon they have experienced primarily with more experienced lifters, who perhaps have internalized the chest down/lean over/hips back/hip drive cues TOO well. While the concept of hip drive is important for a novice lifter to understand and practice, it is really a sort of over-cue, an exaggeration of what happens in a proper squat during the concentric, or ascent. Novice lifters commonly struggle with staying too vertical in the squat, or lifting their chest (and thus becoming more vertical) during the drive up, so the hip drive cue is useful in teaching them to assume and hold a more horizontal back angle than they are used to during the movement. However, as a lifter progresses and even becomes quite strong, it's common to see new problems emerge, such as knee slide, knees shooting back during the ascent (as described above), and knee valgus. Knees shooting back indicate that the knees are extending without causing the bar to move , and Matt theorizes that it results from a misunderstanding of hip drive. What we want when a lifter drives up out of the bottom is for the bar to start moving immediately, without a change in back angle. This can only happen if the knees extend first , because if the hips extend first, then the back angle will immediately become more horizontal. So, lifters struggling with this problem, or it's sister problems -- knee valgus and slide -- need to focus on cues that get them to extend their knees first out of the bottom. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagra
Mon, August 03, 2020
Why You Should Be Pausing Your Bench Press
Coach Matt and Niki explore a common issue with the bench press -- losing tightness at the bottom of the eccentric portion of the lift. This error presents in a number of ways, such as the elbows flaring out or "chicken winging" on the way up, the chest and/or sternum sinking during the eccentric portion, or the bar visibly bouncing or rebounding off the chest. Matt and Niki first attempt to fix this problem by having the lifter slow down the eccentric or lowering part of the movement, bringing attention to where exactly the lifter is touching the bar on his or her chest, elbow position, and encouraging the lifter to exert conscious control over the speed of the bar (which is closely tied to how tight they can keep their shoulders pinned together during the lift). Sometimes slowing down the lift is not enough, however, at which point they ask the lifter to pause the lift at the chest for a second or two before driving up. The pause forces the lifter to use his lats to maintain shoulder position, and brings attention to leg drive, as both will suffer if the lifter has been relying on rebound to initiate the concentric, upward movement of the lift. As Niki points out, the shoulder is a ball and socket joint with a large range of motion, meaning the bar path has a lot of room for error if the lifter cannot consciously control his shoulder position. So, if you're struggling with losing tightness during the bench press, with your arms doing the "chicken wing" while driving up, then start pausing your bench press reps and working on establishing tight, retracted shoulder blades, solid leg drive to reinforce the arch, and a controlled descent speed. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Face
S1 E11 · Thu, July 23, 2020
S1 BONUS - The Founders of Dominion Strength and Microgainz
In separate interviews, Matt and Scott sat down with Blake and Katie, the founders of Dominion Strength, and Mike Reed, the founder of Microgainz, both successful small businesses that filled a niche in the strength community with innovative, high quality products and excellent customer service. In two interviews, Blake, Katie, and Mike talk about how they came up with the idea for their businesses and how they have grown them from humble beginnings into flourishing businesses. Discounts on Dominion and Microgainz! https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E10 · Thu, July 23, 2020
BONUS - The Whiskeys of the Week
In this episode, Matt and Scott present their favorite whiskeys (or whatever happens to be in front of them at the time of recording) from the first episodes of Barbell Logic. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!
S1 E9 · Mon, July 20, 2020
The Best of the Beginning: Maximizing Linear Progression
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E8 · Mon, July 20, 2020
The Best of the Beginning: A Quick and Dirty Guide to Barbell Physics
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E7 · Mon, July 20, 2020
The Best of the Beginning: How to Kill It In Your First Session
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E6 · Mon, July 20, 2020
The Best of the Beginning: Equipment You Need to Get Strong
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E5 · Mon, July 20, 2020
The Best of the Beginning: The TRUTH About Linear Progression
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E4 · Mon, July 20, 2020
The Best of The Beginning: Stress, Recovery, Adaptation
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E3 · Mon, July 20, 2020
The Best of the Beginning: Simple, Hard, Effective
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E2 · Mon, July 20, 2020
The Best of the Beginning: How Do We Get Strong?
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
S1 E1 · Mon, July 20, 2020
The Best of the Beginning: Why Strength?
In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, July 16, 2020
When Training Becomes A Drag: Rediscovering the Spark
As we frequently preach at Barbell Logic, consistency is the key to getting stronger, leaner, and healthier. And that means that, in the course of your training life, a lot of workouts will be a blue collar, punch-the-clock affair, and that can be a drag sometimes. What do you do to rediscover the training spark? Andrew and Niki share their experiences over years of lifting, and how they stay motivated to train so consistently. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, July 13, 2020
Accessory Equipment: Matt and Niki's Top Picks
Matt and Niki discuss the fun stuff today, the "bonus" equipment that you can start to think about getting after you have the basics like a rack, plates, barbell, and platform. Most of this equipment will be appropriate for the intermediate and advanced lifter, where supplemental lifts and accessory work play a significant role in the training program. Matt and Niki's equipment picks can be broadly broken into personal attire (like straps and sleeves) and gym equipment (speciality barbells, attachments, etc). Personal Attire Wrist wraps - elastic. If you’re pressing over 200/ benching 300+, go for the stiffer ones. If you lift well under that, consider more flexible varieties as the stiff wraps can be quite uncomfortable. Note that Rogue wraps run more flexible, so opt for the stiff ones there. Lifting straps - anything leather is nice, and easy on the hands/wrists Knee sleeves - go for 7mm thickness. Matt likes to add some liniment to the inside of his sleeves before squatting — Tiger Balm for warmth, EliteFTS for cooling (depending on weather and temperature in the gym). Slingshot - for accommodating resistance on the bench press. Also useful for older lifters with stiff and painful shoulders that give them trouble on the bench press. Extra horse stall mats — for deficit deadlifts, block pulls, etc. Dip belt — for weighted chins and dips Gym Equipment Chin-up bar - if you don’t have one on your rack EZ curl bar - for curls, lying triceps extensions, skull crushers, etc. Dip bar Chains — Matt prefers chains because he believes they carry over a little better for the raw lifter compared to bands. The downside is they are large, heavy, and expensive. If you lift at home, he recommends chains. If you lift at a gym, consider bands instead as you can throw them in your gym bag. Matt recommends a pair of the mini bands (red), lights (green), and mediums (purple). Niki recommends you only use these bands for banded lifts. Don’t use one for chins and other accessories. The reason, she says, is using one band more often than another will cause the bands to wear unevenly, meaning they will exert uneven tension during your banded barbell lifts — which we don’t want! Note: Titan sells 5/8” chain, which is the thickness you want. Marine stores usually carry it. If you don’t have access to it, you can use 3/8” chain but you’ll need double the amount. Matt recommends about 100lbs of chain. Small set of dumbbells - for rolling triceps extensions, conditioning, high rep presses, etc. Couple of kettlebells - for conditioning</l
Mon, July 06, 2020
#334 - Technique Problems? Change Your Cues
BLOC Coaches Matt Reynolds and Niki Sims discuss how they've been cueing their clients over the last couple years, in particular how their cues tend to change during the course of a set. Many lifters performing a heavy set of five will struggle with technique on the fourth and fifth reps, due to weakness in certain parts of the movement, physical and mental fatigue, or both. The fourth and fifth reps are often the most mentally taxing, meaning lifters have very limited ability to process cues at the very moment they need cues the most! Matt and Niki discuss the cues they have found helpful for each of the big lifts, and how those cues evolve as a lifter progresses through a heavy set. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, June 29, 2020
Hypertrophy Without High Reps
When it's time to get jacked, and feel "da pump," there are a handful of exercises that Matt and Niki continually go back to for their simplicity and effectiveness. Throughout their years of coaching, they have also started to break with the traditional bodybuilding approach of high reps = hypertrophy, preferring instead to accumulate volume and time under tension via increased frequency (performing accessory lifts more often throughout the training week) and lower rep sets. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, June 22, 2020
The Anatomy Masterclass with Bekah Krieg
BLOC coach and Physical Therapist Bekah Krieg returns to the podcast to discuss the Barbell Logic Anatomy Masterclass and how she has developed the curriculum for aspiring coaches and busy professionals alike. Discounts Anson Belts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, June 18, 2020
Thursday Q&A #50: Scott Goes On Hiatus, Cigars vs Pipes, Overthinking, Matt's Ideal Dinner Party, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, June 15, 2020
Cookin' Out with Cameron Cox: Tips for Better BBQ
BLOC coach and pit master (he claims he's more of a staff sergeant than pit master) Cameron Cox joins the show to talk about one of his favorite subjects, cookouts. Cameron is a native South Carolianian and avid cook, having spent several years cooking professionally before becoming a barbell coach. Cameron shares a few of his favorite recipes, his grilling and smoking weapons of choice, and educates on the distinct regional flavors of Carolina barbecue. Cameron also makes his own delicious barbecue sauce called, simply, Cox Sauce. You can find Cameron at: Gym website: https://coxbarbell.com Instagram: @coachcam843 Instagram: @coxbarbell843 Discounts Save 50% off any coaching package at Barbell Logic with the discount code "strongdad." AND get a $50 gift card to your retailer of choice! Offer lasts through Father's Day. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, June 11, 2020
Thursday Q&A #49: Elbow Tendonitis, Breathing in the Deadlift, Lower Back Pain, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, June 08, 2020
#324 - The Problem with Percentage-Based Programs
Matt, Andrew, and Niki continue their roundtable discussions in Matt's library and whiskey sanctuary (or is it a whiskey sanctuary with a library?), today addressing the concept of percentage-based programs. The majority of templates and books about programming, if not all, describe programs in terms of percentages -- percentages of a 1RM, a 5RM, or perhaps a previous working load. From an author's standpoint, you almost have to write about programming in this manner. You can't use real weight on the bar, because the application of a program for a 600lbs squatter will look much different than a 350lbs squatter, for instance. Examples of real lifters are helpful, but you couldn't possibly put enough examples in a book to cover every lifter that might attempt your program. Unfortunately, many lifters pick up templates, see the percentages, and base their expectations for progress on those numbers. If they see a 1x5 in the program at 90% of their 1RM, they expect to be able to do it because the template said so. In reality, all programs require some modification and adjustment by the lifter or coach to fit their specific goals, strength level, level of advancement, mental fortitude, and, to an extent, how that lifter feels on any given day. A good coach can watch how a lifter is responding to a program and make adjustments on the fly, knowing when to push a lifter past their comfort zone but also when to pull back and keep them excited to train. Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook <a href="https://twit
Thu, June 04, 2020
One Rule.... to Rule Them All?
One rule? Nah, more like "one-rules." Andrew and Niki return to the podcast to chat about something more lighthearted -- their secret tricks to picking shoes, ordering better drinks at the bar, finding the best pizza, and much more. What one-rules do YOU have? It could be about anything. Email us at questions@barbell-logic.com! Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, June 01, 2020
Even Coaches Need Coaches with Niki Sims and Andrew Jackson
Matt's on holiday celebrating his 20th anniversary, so Barbell Logic staff coaches Niki Sims and Andrew Jackson met via Zoom to talk about the role coaching has played in their development as both lifters and coaches. Both Andew and Niki have lifted for years now, and are advanced lifters, yet they still see value in regular coaching. While they may not need daily form reviews for each of their lifts, they appreciate the accountability that regular check-ins with a coach offers, as well as the unbiased third-party perspective on their programming. When attempting to program for yourself, it's tempting to let small deviations in technique slide, or perhaps to drop a set or two during a hard volume day. Over time these deviations add up, and detract from an advanced lifter's ability to make progress. As a competitive lifter, Niki enjoys the attention her coach pays to both her mental and physical wellbeing during the peaking phase as a meet draws near. She likes a coach whose attention to programming and her wellbeing matches her own level of care, as she puts it. You can find Niki and Andrew at Barbell Logic Online Coaching , as well as on Instagram: @vera_nache: https://www.instagram.com/vera_nahce/ @andrewbarbender: https://www.instagram.com/andrewbarbender/ Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook <a href="https://twitter.com/ssilverstrength"
Thu, May 28, 2020
Thursday Q&A #48: Comparing Yourself to Others, Scientism, Deviated Septum, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, May 25, 2020
Style and The Appearance of Power with Tanner Guzy
Men's style coach Tanner Guzy joins the show to share some tips for improving your style and making sure you are highlighting the physical gains you've worked so hard to make in the gym. Any time you mention style around a group of men, there's an inevitable mixture of bemusement, eye rolling, and genuine interest. Many guys proclaim (or perhaps complain) that they dress "for comfort." They just want to be comfortable, they say, and aesthetic concerns are subordinate, even anathema. Tanner argues that style and comfort are in fact closely related, and men often mistakenly believe that you cannot have both. The foundational principle of style, he says, is context. Understand who you are, what you do, and where you do it. Your geography, culture, profession, body type, and personality all affect your individual style choices. While Daniel Craig may look dashing in a bespoke dinner jacket at the Casino Royale Montenegro, an IT professional from the American midwest would look ridiculous in the same. Where a mid-level corporate worker could elevate his style with a sport jacket or better fitting slacks, a freelance programmer would perhaps fit in better with a nice pair of chinos and chukka boots. Context matters, so the more you understand where you fit into your own society and culture, and what's realistic for your climate, the better your style choices will be. When coaching men, Tanner also takes personality into account. He divides style into three broad archetypes: rugged, refined, and rakish. Each describes the intersection between personality, cultural values, and profession. The refined man exudes effortless confidence with fine but subtle clothing choices, whereas the rakish man proudly displays his rebellious spirit with bold, fashionable clothing styles. Each can dress well, to be taken seriously, and in a way that enhances his individuality. Tanner offers an online style course for men as well as one-on-one coaching (he even helped Matt frame his baby blues). You can also take a free quiz on his site to determine your style archetype. https://masculine-style.com Also be sure to pick up Tanner's book on the intersection of style, power, and masculinity, The Appearance of Power: How Masculinity Is Expressed Through Aesthetics. https://amzn.to/2HteNjH Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! <
Thu, May 21, 2020
Q&A #47: Elon Musk, Unsticking Your Press, How to Get Your Parents to Train, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, May 18, 2020
So You Want to Be a Strongman? Tips for Beginners with Spencer Graham
Matt invites former STRONG Gym coach and now owner of GP Athletics in Springfield, MO, Spencer Graham, to the podcast to discuss how lifters can get started training in the sport of strongman. Strongman is probably the most entertaining sport in the world of strength and power. Athletes regularly perform feats of strength with brutally heavy objects, some spectacular (like pulling a fire engine, or a plane) and others mundane (like throwing barrels or flipping tires). Yet it's the juxtaposition of amazing feats of strength with commonplace objects that gives strongman it's fun, wild, and unpredictable spirit. What would you rather see -- 45 lifters all squatting, benching, and deadlifting, one after another, or two enormous men racing with refrigerators strapped to their back? The sport of strongman requires impressive physical attributes as well. Athletes must be very strong, of course, but also athletic. They must be able to balance with awkward implements, move explosively, and posses a high level of conditioning... while being very, very strong of course. That said, it has never been easier to enter and learn the sport, and there are a number of good resources for beginners wishing to transition from barbell lifting into competing at strongman. Spencer Graham's gym, GP Athletics: https://www.gpathletics.net Spencer on Instagram: @gp_spencergraham https://www.instagram.com/gp_spencergraham/ Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show
Thu, May 14, 2020
Thursday Q&A #46: Testosterone and Body Fat, Hole Spacing, Lifting After Major Weight Loss, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, May 11, 2020
Creating a Thriving Online Business: Matt Reynolds on TrueCoach TV (rebroadcast)
Matt talks with Sam Pogue, VP of Brand at TrueCoach, about his journey building Barbell Logic into an online coaching powerhouse, and how he utilized the TrueCoach software platform to make it happen. This interview originally aired on TrueCoach TV -- link below: https://truecoach.co/thinking-remotely/5-steps-the-founder-of-barbell-logic-took-to-create-a-thriving-online-business/ Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, May 07, 2020
Thursday Q&A #45: Offseason Volume for Athletes, Matt and Scott's Favorite Rack, Overthinking & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Buy your mom the gift of strength this Mother's Day! Use the code strongmom at checkout to save 50% off your first month of our Classic or Premium Online Coaching plans, plus we'll send her a bouquet of flowers. https://barbell-logic.com Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, May 04, 2020
How to Build a Better Coach with CJ Gotcher
BLOC coach CJ Gotcher returns to the podcast to share how the Barbell Logic Coaching Academy has evolved and improved since he has taken over management of the curriculum. Discounts Buy your mom the gift of strength this Mother's Day! Use the code strongmom at checkout to save 50% off your first month of our Classic or Premium Online Coaching plans, plus we'll send her a bouquet of flowers. https://barbell-logic.com Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, April 30, 2020
Thursday Q&A #44: Hamstring Cramps, Training for Police Academy, Protein Timing, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, April 27, 2020
Modifying Linear Progression for Seniors
Matt and Scott discuss several ways to modify linear progression for senior trainees. Seniors have many challenges to overcome when they first start training with barbells: low muscle and bone mass, low testosterone levels, obesity (others have very low bodyweight), lack of mobility in their joints, and a general state of deconditioning. Consequently, seniors often get the best results by modifying the typical approach to linear progression. To start, Matt and Scott recommend senior lifters acquire a 15lbs barbell. While some lifters will be able to start squatting and deadlifting with a standard 45lbs bar, many will struggle to press a 45lbs bar. Some will require a 15lbs bar for all the lifts, so it's a useful tool to have in your arsenal. Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, April 23, 2020
Thursday Q&A #43: Back Cramps After Bench, Behind the Neck Press, LP Every Other Day, and More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, April 20, 2020
Good Nutrition Habits in the Time of Crisis with Dr. Krista Scott-Dixon
Matt and Dr. Krista Scott-Dixon, Director of Curriculum at Precision Nutrition, discuss a challenge many are facing right now -- practicing good nutrition habits in this time of crisis. With families locked down and cutoff from their normal eating and exercise schedules, some have struggled to make healthy food choices. Dr. Scott-Dixon offers some advice for staying grounded, nutritionally and mentally, while on coronavirus lockdown. Krista’s tips: Write down your intent for the day, at the beginning of each day. Krista actually likes to call it your commitment . This includes your to-do list, but it’s not limited to it. A commitment could be something broad like, “I’m going to be supportive of someone else today,” or “I’m going to be optimistic today.” Committing to one small thing each day can help you build a more positive mindset. Develop a structure, with small habits. Pick one small thing everyday that you can do to create a sense of order and structure to your day. It can be something as simple as “I’m going to eat lunch at 12:00pm today.” Constructing your routine slowly results in lasting habit changes. Think like a restaurant, and set hours for your kitchen. Krista closes her kitchen between the hours of 2 and 4pm, because in her experience, no good snack decisions are made then! It’s only two hours, she says, so you can hold out until dinner. Create a feedback loop for evaluating your day. Every day, spend a bit of time analyzing what went well (don’t focus on the struggles) and why. Then try to do a little more of that the next day. By bookending your day with a statement of intent and then an evaluation of the positives, you can learn to stay positive and bring some order to an otherwise chaotic world. You can find Dr. Krista at: Precision Nutrition: https://www.precisionnutrition.com Coalition of Health and Fitness Leaders: https://healthandfitnesscoalition.com Man's Search for Meaning by Victor Frankl: https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/080701429X Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt <a href="https://www.inst
Thu, April 16, 2020
Work from Home Without Losing Your Mind (or Productivity) with Thomas Frank
Productivity expert and YouTuber Thomas Frank joins the podcast to discuss strategies for working at home without sacrificing efficiency and productivity. Since many listeners are currently stuck at home during the lockdown, unable to work at their normal office, Matt invited Thomas to help us all make the most out of our "new normal." The first thing Thomas recommends is creating separation and isolation for your workspace. If possible, designate a room for your office space. If that's not possible, designate a space for work (more on that below). This space should reflect it's purpose (work) and therefore be clean and clutter free. Discuss with your family and come to an agreement about what kind of behavior and interruptions are acceptable while you are working. If you don’t have an entire room to dedicate to work, try to at least set up a desk that only gets used for work. Even if you don’t have space for a permanent desk, set up a folding table at the same time everyday and dedicate that to work. Face your desk away from the rest of your family and possessions (especially the TV!), so you have less visual distractions while you’re working. Thomas follows the "20 second rule" to incentivize good habits and disincentives bad ones. The concept behind the rule is that starting anything requires a certain amount of “activation energy,” that is, the amount of time and effort required to start a given task. If you have something you want to do more of, make it easy to access and quick to start. Ideally, you should be able to start the task or activity in 20 seconds or less. Conversely, for the things you want to do less of -- perhaps video games, surfing the internet, or other non-productive activities -- make them as inconvenient as possible to start. Working in the same space, especially small home offices, can get monotonous. Thomas suggests breaking up your day by taking walks outside. Not only is the walk physically and mentally refreshing, it also serves as a nice divider between tasks, allowing you to "context switch" more efficiently and with less procrastination. Thomas also recommends managing sound in your workspace. Sound is an involuntary sense. It’s always on, and you don’t get to choose what you hear, unless you block it out. He recommends getting a good pair of sound canceling headphones to reduce noise and auditory distractions while you are working. Decision fatigue is another challenge of working from home. At home you have to make every decision about the day — when to eat, when to take breaks, when lunch happens, etc. Those who are accustomed to working in an office, which operates on it's own schedule (open and closing hours, set lunch hours at the cafeteria, etc), may find the lack of structure in their home fatiguing as they have to manage decisions that were previously taken care of. Set
Mon, April 13, 2020
5 Tips to Bring Order to the COVID Chaos with Dr. David Puder
David Puder, psychiatrist and host of the Psychiatry & Psychotherapy Podcast, returns to the podcast to address the fear, anxiety, and chaos that many are experiencing during the COVID-19 pandemic. Dr. Puder explains how cognitive distortions can skew our perception of the world and influence our emotions, and offers some ways you can "put your thoughts on trial" and ground yourself physically, mentally, emotionally, and spiritually. Some practical tips from Dr. Puder: Organize your house (literally). Many of us are living with more people in the house, more often, than usual, and that means mess accumulates quickly. Cleaning up your living room, your workspace, and other areas can have a positive impact on your brain function and reduce stress and anxiety. Start with cleaning a single room. Organize your physical body. If you haven't been training consistently, create a training schedule that fits your new normal and stick to it. If you're feeling anxious, try incorporating some cardiovascular exercise like brisk walks, bike rides, or jogs for its stress-relieving properties. Put your thoughts on trial by journaling (you can use Dr. Puder's 9-day Cognitive Distortion Journal in the link below) and reflecting on your thoughts. Learn to identify your cognitive distortions, rewrite your thoughts to be more accurate, and bring some stability to your moods. Limit your news intake, including "hot take" type programs in which you are watching anxious people talk about their anxieties. Allow yourself a little time to watch or read the news each day, and stick to that schedule. Create spiritual order in your life. If there are people you need to forgive in your life, or people you need to make amends to, look for ways you can use this time and space to do so. You can reflect on the Greek's concept of agape , selfless love, and look for ways you can serve other people in your life. Remember that selfless love is acted out for the benefit of the other person, not yourself, so your actions may not be reciprocated. That's ok, doing these things can help focus your mind and spirit on topics that are meaningful, rather than the dire projections of the 24-hour media. The COVID Cognitive Distortion Journal: https://static1.squarespace.com/static/5a0b24e0bff200118a898f2d/t/5e703c9171d82c71d189d565/1584413841876/9+day+journal+V003+COVID-19+.pdf You can follow Dr. Puder at the following links: Psychiatry & Psychotherapy Podcast @dr.davidpuder on Instagram <a href= "https://www.tiktok.com/@dr.davidpuder?u_code=d4lla3ja47l0d5&preview_pb=0&language=en×tamp=1581094619
Thu, April 09, 2020
Q&A #42: Remembering Peter Nathan, MED the Book, and All the Shoulder Pain Questions
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!
Mon, April 06, 2020
How Sorinex Is Helping The Community During COVID-19
Bert Sorin of Sorinex Exercise Equipment joins the podcast to discuss how Sorinex is helping in the battle against COVID-19. Sorinex has a long reputation as a top of the line equipment manufacturer, and you can find their equipment in serious strength gyms around the world -- professional sports team gym, college facilities, and high end commercial gyms. But as millions of people sit at home under lockdown due to the pandemic, Bert saw the need for helping people outfit home gyms, especially as many of the leading home gym manufacturers are currently sold out of equipment. So he and his team designed the OFF GRID Rack, a basic, inexpensive, no-frills rack that can be mounted in nearly any environment: garages, spare bedrooms, patios... they even tested it by bolting it to a couple trees! Sorinex is selling the OFF GRID rack as cheaply as possible, and donating all of the profits to the Coaches vs. COVID-19 fund. It's Bert and the company's way of helping the community stay strong, healthy, and in a positive mindset. You can purchase the OFF GRID rack at the Sorinex website, it's on the home page: https://www.sorinex.com/ Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, April 02, 2020
Training with Minimal Equipment with Michael Wolf
BLOC master coach Michael Wolf returns to the podcast to talk about the many ways you can turn a relatively spartan training environment into productive training. Like many people across the world, Wolf has been stuck in his apartment under lockdown due to COVID-19, with only a couple kettlebells and some loadable dumbbells to train with. So, Wolf has put together a series of progressively challenging kettlebell workouts you can do at home. You don't necessarily need kettlebells either! Wolf focuses on replicating the barbell lifts as closely as possible (after all, the big barbell lifts were created from major human movement patterns), using anything heavy that is available. Objects like sandbags, water jugs (full of course), heavy stones, duffel bags, etc. can be used to add weight to basic movements like squats, deadlifts, and presses. Matt and Wolf both agree that it's important, even when training with suboptimal implements, to focus on progression . Progression is what separates exercise from training, after all. If you can't make the object you're lifting heavier, look for ways to make the movement more difficult using leverage and balance. If you do have access to a kettlebell or dumbbell, Wolf has created a series of videos to teach you how to perform all of the basic movements and progress them. You can check them out on his Youtube channel: https://www.youtube.com/channel/UCWpCSjmwes23hKsrTNxB-og You can also follow Wolf on Instagram for more training tips @wolf_strength Discounts Use the discount code HOMEGYM when you sign up for Barbell Logic Online Coaching to receive a free $200 gift card to your equipment manufacturer of choice! Whether it's Rogue, EliteFTS, Titan, or other, BLOC wants to help you setup a home gym and keep your body strong and fit during the lockdown. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter <a href="
Mon, March 30, 2020
#294 - Coping with Unproductive Stress
Matt and Scott reflect on the ongoing global COVID-19 pandemic and how it impacts everyday activities, including training. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, March 26, 2020
What Makes A Coach? Andrew Jackson at the PBC Seminar
Barbell Logic Coach and VP of Coaching Excellence, Andrew Jackson presented a lecture to students at the March 2020 Professional Barbell Coach (PBC) Seminar on what being a professional barbell coach means. Many aspiring coaches get caught up in the nuts and bolts of training, programming, teaching, and cueing, while neglecting the business side of their coaching -- finding a market, setting profitable price points, and identifying good customers. Andrew's lecture touches on all these points, and how the PBC certification helps prepare coaches for success on the platform and in the marketplace. You can download the slides from Andrew's presentation here: https://drive.google.com/open?id=1jsUSsyvv8d2YPF_6EQ7qaBWrJ7xmobv0 Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, March 23, 2020
MED Masterclass: The Prequel Pt 2 - More Troubleshooting with the MED Toolbox
Continuing from Episode #285, Scott expands on how he uses the MED Toolbox to troubleshoot problems that arise when programming in the MED (Minimum Effectives Dose) style. The episode begins by revisiting the SRA model and Zatsiorski's two-factor fitness/fatigue model. Then Scott discusses the most common presentation of programming problems in intermediate and advanced athletes, and how to deal with them. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, March 19, 2020
#289 - Special COVID Update
Matt and Scott check in while uncertainty and fear grip the world in the wake of the coronavirus outbreak. After contracting COVID-19 during a heavy travel schedule, Matt is back at home and recovering well, though under quarantine from the rest of his family. We wish everyone at Barbell Logic and beyond the best as they endure these difficult times. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, March 16, 2020
Introducing the Youth Barbell Club with Dan Flanick
BLOC Coach Dan Flanick returns to the show to discuss the Youth Barbell Club, a program he has developed to help young teens get strong and develop both their athleticism and confidence using the barbell. Dan is joined by Gabe Dean, a wrestling coach for Cornell and 2x NCAA National Champion. Gabe co-hosts the Youth Barbell Club Radio Podcast with Dan. The Youth Barbell Club is open for sign-ups! The first group will launch in April, so sign up now to reserve a slot. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, March 12, 2020
Thursday Q&A #41: Coronavirus, Prioritizing Macros when Gaining Weight, Training after Laminectomy, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, March 09, 2020
#285 - MED Masterclass: The Prequel - Problem Solving with the MED Toolbox
In a bonus round of the MED (Minimum Effective Dose) Masterclass series, Scott lays out a practical method for troubleshooting programming problems for any level of trainee. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, March 05, 2020
#283 - Thursday Q&A #40: Training with Vertigo, When to Use Supplement Lifts, Sliding Filament Muscle Theory, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, March 02, 2020
#282 - M.E.D. Masterclass #8: Accessory Lifts and Q&A
Coach Matt wraps up the eight and final installment of the MED (Minimum Effective Dose) Masterclass on programming with a discussion on incorporating accessory lifts into any program. In general, accessories allow a lifter to get extra volume, extra "work," which can drive hypertrophy gains and thus support strength gains in the long term. However, unlike the main barbell lifts and supplemental lifts, accessories cannot be done at high intensities, so they are best chosen when the lifter needs more volume and hypertrophy without stressing their joints and connective tissue. Accessories are rarely, if ever, mandatory for a lifter, but they are useful when controlling the amount of stress on these other non-muscle tissues is important. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, February 27, 2020
#280 - Thursday Q&A #39: Plateauing Too Early, Managing Biceps Tendonitis, Swallowing the Red Pill, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save 50% off Standard or Premium coaching at Barbell Logic Online Coaching. Use discount code SAVE50 at checkout! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, February 20, 2020
#277 - Thursday Q&A #38: Novice Weight Gain, How Not to Gain Muscle, Whiskey Talk, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save 50% off Standard or Premium coaching at Barbell Logic Online Coaching. Use discount code SAVE50 at checkout! Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, February 17, 2020
#276 - M.E.D. Masterclass #6: Supplemental Lifts -- What, When, & Why
In the sixth installment of the MED (Minimum Effective Dose) Masterclass series, Matt takes a deep dive into supplemental lifts, why you should do them, when to incorporate them, and which variations are best for developing continued strength adaptation. Matt considers supplemental lifts to be exercises which look like the main lifts, but differ in range of motion, intensity/load, amount and type of musculature trained, or some other aspect of the lift. This is in contrast to accessory lifts, which may train similar muscle groups but are significantly different. For example, a box squat would be a supplemental lift for the squat, while lunges would be an accessory lift. There are dozens of potential supplemental lifts, but the primary ones discussed during this episode are (in no particular order of preference): Squats Box squat Pause squat Tempo squat Pin squat High Bar / Front Squat Banded/chain squats Safety squat bar (or other bar variation) Belt squat Deadlift Straight leg DL Romanian DL (RDL) Deficit DL Rack Pull Cocaine DL Paused/Halting DL Bands/chains Snatch grip Bench Press Incline Press Floor Press Paused Bench “Hover” Bench Tempo Bench Slingshot Bench Close Grip / Wide Grip Bench Pin Bench Press Block Press Dumbbbell Bench Bands/chains Specialty bars — axle, football, etc. Press Press lockouts Strict press Seated press w/ or w/o back support Dumbbells Paused press Press starts Push press Push jerk Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website <a href="htt
Mon, February 10, 2020
#273 - M.E.D. Masterclass #5: Spicing Up the 3-Week Cycle with Supplemental Lifts
Pressing on with installment #5 of the Minimum Effective Dose (MED) Masterclass, Matt explains how volume and intensity work in the 3-Week mesocycle introduced in the previous class. While most lifters can continue to PR both their intensity sets (using backoff sets) and their volume sets (by increasing tonnage), eventually they run into a practical dilemma. When is enough volume... enough? Logically, a lifter could continue to make progress in the 3-week model by adding more volume. But at some point doing 6x5, 7x5, 8x5, etc. becomes both daunting and logistically impractical for the vast majority of people. So instead of driving volume up ad nasuem, Matt prefers to merge volume and intensity days. Now the lifter is performing a single "intensity" top set, followed by typical volume work -- 4x5 or 5x5. This keeps the total amount of work in a single workout manageable, while providing enough stress to continue to drive strength adaptations. This is also the point where Matt starts to look at supplemental lifts. Supplemental lifts are lifts that look similar to the main lifts -- rack pulls, pin squats, press starts, etc. These can be used on the secondary movement of the workout as a lower-intensity but still high-stress lift. Supplemental lifts also provide some much-needed novelty, which serves as a mental break and also tends to drive additional gains via a sort of "novice" effect. Lastly, they can be used to shore up the lifter's weak spots, such as breaking through a particular sticking point in the deadlift or squat. In next week's masterclass, Matt will discuss supplemental lifts in more detail, how to choose them, how to cycle through them in the 3-week program, and how to judge their effectiveness. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show </li
Thu, February 06, 2020
#272 - Thursday Q&A #37: Diet & Diabetes, Nike Metcons, Chris Duffin Deadlift Cues, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Robin Olds -- aviator, American war hero, sweet mustache: https://en.wikipedia.org/wiki/Robin_Olds Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, February 03, 2020
#271 - M.E.D. Masterclass #4: Options, Options... and the 4-Day Split
In part 4 of the MED Masterclass, Matt discusses the various ways you can structure the volume and intensity days in the 4-Day Split, including sets, reps, exercise selection, and accessory work. While the 4-Day Split opens up many programming options, the goals for each day of the split are clear: intensity is about setting PR's (weight on the bar), while volume is about increasing stress via tonnage (sets x reps x weight). Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, January 30, 2020
#270 - Thursday Q&A #36: Scott Reviews the Lightphone, Protein Timing, Lower Body Hypertrophy, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! The Lightphone 2: https://www.thelightphone.com Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, January 27, 2020
#269 - The M.E.D. Masterclass #3: Freedom & The Four-Day Split
In part 3 of the MED Masterclass series, Matt walks through the transition from an HLM or Texas Method style program to his favorite program, the four-day split. In the four-day split, a lifter trains four days instead of three, and performs an intensity and volume workout for each of the main lifts. Typically, the four-day split is setup as an upper body / lower body split, with squats and deadlifts on one day and press and bench press on another. This is probably the biggest MED change a lifter will make to his program, but it's an important one. As the lifter advances deeper into intermediate programming, squats and deadlifts become an increasingly stressful event (since they are very heavy), challenging their recovery resources. At the same time, in a 3-day full-body program like HLM, the lifter is only performing each press 1.5x per week on average (one week he will bench twice, press once; the next week he will press twice, and bench once). As a result, squat and deadlift frequency are too high to recover from, while press and bench are not frequent enough to drive continued strength adaptation. The four-day split solves this problem nicely, reducing squat and deadlift frequency to 2x per week, while increasing bench and press frequency to 2x per week. The workouts are shorter, since they only require 2 lifts, which satisfies the third MED criteria of economy. The shorter workouts also leave room at the end of the workout for additional work in the form of conditioning, accessories, or supplemental lifts. With it's high level of flexibility, the four-day split can help intermediate lifters make gains for years, while keeping the amount of time spent in the gym to a minimum. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show <a href="https://twitt
Thu, January 23, 2020
#268 - The Heaviest Lift: Prof. Paul's Battle, and Victory, Over Cancer
Every man dies, but not every man really lives. Count Professor Paul among the living. After a long, difficult battle with cancer in his neck, Paul Markel has emerged victorious and we are happy to welcome him back to the podcast. We often talk about strength training as a sort of physical 401(k), an investment in our body that we may need to draw on in the future. This was especially true for Paul, who lost over 40lbs during treatment. Fortunately, he was a strong, conditioned lifter before his cancer diagnosis, squatting and deadlifting in the 300's. His physical strength carried him through the painful, draining radiation therapy, and gave him (literally) legs to stand on during the recovery process. On his first day back to the gym after completing treatment, he squatted the empty bar. Where would he have been without the strength training? Paul credits barbell training for his resilience, but even moreso for his mental fortitude during treatment. Not satisfied with overly conservative conventional medical advice regarding nutrition and physical activity during treatment, Paul sought out expert opinions on eating a ketogenic diet while continuing as much training as he could manage. Professor Paul has penned a book about his life-changing experience that you can find on Amazon -- Fight Solves Everything: Destroying Cancer with Faith, Nutrition, and Science . You can also follow Paul and his journey on Instagram @paulmarkel . Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter <a href="https://ww
Mon, January 20, 2020
#267 - The M.E.D. Masterclass #2: The Ultimate Guide to Programming After LP
In the second masterclass on Minimum Effective Dose (MED) programming, Matt discusses the three principles or "rules" of MED, and offers specific examples of post-novice programming for the squat, deadlift, bench and press. Timestamps : Squat - 16:05 Deadlift - *38:45 (after the midroll break) Bench & Press - *52:15 *exact time will vary depending on length of the midroll break In the MED masterclass, you'll get to sit in the coach's seat and learn how to think more deeply about programming, identify problems, and formulate solutions based on logic and analysis -- not just looking at templates. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, January 16, 2020
#266 - Thursday Q&A #35: Bench for Injured Shoulders, Hemorrhoids, Training With Bruised Sacrum, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, January 13, 2020
#265 - The M.E.D. Masterclass #1: A Simple Approach to Programming
In 2019 Coach Matt delivered a series of lectures to the Barbell Logic staff on Minimum Effective Dose (MED) programming. MED is all about simplicity, identifying the smallest change you can make to a lifter's programming to keep him or her progressing. Of course, MED is not a new concept for Barbell Logic. Matt and Scott have discussed it as far back as Episode #53, and the idea underpins all of the programming episodes we've done since then. Despite this, there is still much confusion around what to do after the novice linear progression. Many people see programming as a progression through a series of templates -- Novice LP, Texas Method/HLM, Block, DUP, etc -- and while you may make progress on these templates for a while, eventually things stop working. And without an understanding of how programming actually works, you're left scratching your head for what to do next. The MED approach essentially throws away the idea of templates, and asks you to first understand what the problem is -- why exactly did you stop progressing? Is it because you need more stress to drive strength adaptation? Or are you under-recovered? In the MED masterclass, you'll get to sit in the coach's seat and learn how to think more deeply about programming, identify problems, and formulate solutions based on logic and analysis -- not just looking at templates. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website <a href="https://www.facebook.com/barbelllogicpodc
Thu, January 09, 2020
#264 - The Pain Puzzle: Exploring the Frontier of Pain Neuroscience with Coach Jayson Ball
Longtime strength coach and now PhD Neuroscience student Jayson Ball joins the show today to talk about his work in the world of pain neuroscience. Pain is a perplexing thing. While many people understand it as a strictly mechanical phenomenon (you slam your fingers in a door and say "ouch!"), pain also has a complex emotional and neurological component that cannot be ignored. A massive pain management industry, including opiate and opioid drugs, has grown to meet the demand of pain sufferers, but with little to show for making long-term impact on pain symptoms. So it's an important question. What is the nature of pain and what can we do to manage and treat pain symptoms? Clearly, exercise -- and strength training in particular -- is the best drug we have today. But neuroscientists are close to running human trials which could help deal with the unforeseen consequences of the pain management industry, such as the current opioid epidemic. Coach Jayson Ball works at the University of Colorado in Boulder. He is also a staff coach at Barbell Logic . Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook <a href= "mailto:barbelllogicpodcast@gmail.
Mon, January 06, 2020
How to Train for Fighting Sports (BJJ) with Niki Sims
Barbell Logic coach Niki Sims returns to the podcast to discuss her experience balancing strength training with Brazilian Jiu Jitsu. Niki has been strength training for about 10 years, and started training BJJ about two years ago, seeking a new hobby. During that time she has kept strength a priority, pulling 430lbs at a meet in 2019. BJJ is a stressful sport that demands a lot of recovery resources, however, so Niki has learned to balance her rolling with strength training. BJJ is a metabolically intense sport, similar to HIIT style conditioning, but it doesn't have to be all sparring. Niki recommends BJJ athletes limit their sparring and spend plenty of time working on technique at 70-80% intensity. Likewise, she doesn't do any conditioning off the mat, as BJJ practice alone is sufficient to keep her in shape for rolling. Niki trains BJJ twice per week, and despite being an advanced lifter, Niki strength trains only 3x per week. She takes the weekends off. True rest days are important, she says. BJJ is a hobby, not a profession, so she limits her frequency on the mat to avoid overuse injuries and ensure she has plenty of recovery in between bouts of heavy strength work. To keep her lifts progressing, Niki trains each lift frequently, pulling three times a week and pressing 4-5 times per week. Squats are particularly taxing, so she typically only squats twice per week. Accessory lifts -- particularly chin-ups -- fill in the gaps of the program. You can find Niki at Barbell Logic and on Instagram at @vera_nahce . Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter <p cl
Tue, December 24, 2019
#262 - The Christmas Special: 2019 Edition
It has become something of a tradition at Barbell Logic for Hambrick to share some of his favorite jazz tunes to celebrate the Christmas season and the passing of the old year. In this third annual Christmas special, Scott plays selections including classic big band swing from Benny Goodman, Joao Gilberto, the father of Bossa Nova, hard bop from Art Blakey & The Jazz Messengers, and more. You can listen to the complete versions of these songs, as well as the music from previous Christmas specials, on the Barbell Logic Jazz Selections Spotify playlist: https://open.spotify.com/playlist/4IKnTFtnZhNNqDrV2qnesQ?si=EjzdTwWUQx-erOJXhAel4w Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, December 19, 2019
#261 - Thursday Q&A #34: Hook Grip Pains, "Pretty Damn Strong" Numbers, Training with MS, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, December 16, 2019
#260 - Getting Started #10: Better Eating Habits with Gillian Ward
Super athlete, barbell coach, and BLOC nutrition coach Gillian Ward returns to the podcast to discuss how to rethink your approach to nutrition in the final installment (maybe) of the Getting Started series. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, December 12, 2019
#259 - Thursday Q&A #33: Light Days on TM, Lifting with Chronic Fatigue, & More with Guest A7 International!
Q&A starts at 19:45 mark, following the interview with the good folks from A7. Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, December 09, 2019
#258 - Getting Started #9: Everyone Can Train, Even "Special" Populations with Darin Deaton, DPT
Matt and Scott are joined by Darin Deaton, Doctor of Physical Therapy and Starting Strength Coach at Fort Worth Strength , to discuss special populations including Masters (over 40) lifters, post-injury trainees, and people with other medical issues. Darin has 30 years of experience in the clinic and the gym, and has found that barbells are the most effective tool for making all populations stronger, healthier, and more useful human beings. You can find Darin at his gym Fort Worth Strength & Conditioning , in his clinic Riata Therapy Specialists , or occasionally posting about his ranch on Instagram @drdeaton . Darin also hosts a podcast about training, fitness, and health with Producer Trent called 40fit Radio . Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Regain control of your email inbox with Sanebox . Listeners can try Sanebox for FREE with a 14-day trial! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, December 05, 2019
#257 - Thursday Q&A #32: Festivus Rant Edition
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, December 02, 2019
#256 - Getting Started #8: What to Do When Training Gets HARD
You've heard it before. A good training program is simple, hard, and effective. But what does hard mean exactly? Most novices have never done anything physically hard in their life -- especially physical tasks that require maximal amounts of force production. So they must learn what hard means, in the context of strength training. The first encounter with hard often comes as a shock. With practice, determination, and encouragement from a good coach or training partner, however, a novice lifter can learn to overcome, set PRs, and become a lifter for life. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, November 28, 2019
#255 - Thursday Q&A #31 with Blake & Katie (Dominion Belts)!
Happy Thanksgiving folks! BLACK FRIDAY SALES Barbell Logic Online Coaching -- Get 3 months of coaching for only $499! Offer valid from Nov 28th to Dec 3rd. Discount will apply in your cart when you checkout. Dominion Strength Belts -- Save 15% off your total order with code DST15! Discount code will also be provided on the website. Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, November 25, 2019
#254 - Getting Started #7: Recovery
A wise man once said: you don't get strong from lifting weights, you get strong recovering from lifting weights. In today's episode Coach Matt and Scott discuss the most important things you need to know about recovery so that you get the most out of your strength training. Many factors affect your ability to recover from the work you do in the weight room -- nutrition, sleep, job stress, children, taxes, your mortgage. Some of these we can control, and some we can't. Of the factors we can control, we really care about two: Food Sleep Food is fuel for your body. You need lots of protein to rebuild muscle that is stressed from heavy lifting in the weight room (and build new muscle on top of that), carbohydrates to fill and replenish the glycogen stores that power heavy working sets, and fats to maintain healthy cellular function. Without it, the adaptation piece of the SRA equation cannot happen. Trainees that under-eat protein may even develop tendonitis, a sign that their body is not adequately recovering from the stress from prior workouts. Likewise, trainees that restrict carbs too severely may feel weak or "gassed" too early in their workouts. Underweight trainees undergoing linear progression need to eat a LOT of food. The amount of calories required to grow new lean mass -- muscle, bone, and connective tissue -- is difficult to measure, but we know it's a large number. Males should be eating at least 200g of protein every day (more for larger trainees, a 6ft+ male will likely need 225g or more), and females should be eating 150g of protein. Overweight trainees already have adequate energy surplus, stored in the form of body fat, to fuel their workouts, so they need fewer calories, specifically less carbs and fats. Their protein intake should remain high. Sleep is equally important. There are hundreds of articles and studies that discuss the benefit of a solid 8 hours of sleep each night, but trainees should pay attention to their sleep quality as well. Turning off your cell phone, TV, and other digital devices an hour before bed, sleeping in a cool and dark room, and taking time to mentally calm down before hitting the pillow are a few ways to ensure that you get both quality and volume of sleep. Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website <a href="https://www.facebook.com/ReynoldsStrong/" target= "_blank" rel=
Thu, November 21, 2019
#253 - Thursday Q&A #30: Gaining Weight Fast, Training for Highland Games, Hip Pain, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, November 18, 2019
#252 - Getting Started #6: Linear Progression - The Simple Way to Strength
In the sixth installment of the Getting Started series, Coach Matt and Scott explain why the simplest way of training is, in fact, the best way to train for strength. Linear progression refers to a program which increases the weight of the lifts every single workout . The increments are small -- 5-10lbs at first, 5lbs thereafter, perhaps 2.5lbs or less for women -- and the weight increases constantly. The lifter's progress on this program would be represented on a graph as a straight line with a positive slope, steadily climbing upwards. The exercises, sets and reps, and frequency stay the same; the focus is the weight on the bar. We know this programming approach works because of the Stress/Recovery/Adaptation (SRA) cycle, which has been covered extensively in previous episodes. In short, stress (represented by the weight on the bar) must go up over time to produce a strength adaptation. Linear progression ensures that stress goes up in a measured, sustainable manner without adding unnecessary complexity. In linear progression, there is an A workout and a B workout. Workout A calls for Squats 3x5, Press 3x5, and Deadlift 1x5. Workout B swaps the Bench Press for the Press, and looks like this: Squats 3x5, Bench 3x5, Deadlift 1x5. That's it! Notice there is no dedicated "cardio," no accessory movements, no ab or "core" work. The compound lifts train your entire body, and the nature of constantly adding weight means that by week four, you will likely be huffing and puffing pretty hard after your work sets! It is common for a trainee's squat to double in the first month or two of linear progression. Some larger men and gifted athletes will triple it. The deadlift will make similar progress, and the pressing movements, though they tend to stall faster, will increase dramatically. So take the linear gains while they are on the table! Linear progression doesn't work forever, but most people will be far stronger than they've ever been just by dedicating themselves to this simple, hard, and effective program. Need some help getting started? Email experience@barbell-logic.com for a FREE trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to
Thu, November 14, 2019
#251 - Thursday Q&A #29: Correcting a Hip Shift, Training Through Life Stress, Using a Spin Bike for HIIT, & More!
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, November 11, 2019
#250 - Getting Started #5: How to Crush Your First Workout with Confidence
If you've listened to the first four episodes of the Getting Started series, you've got all the knowledge you need to start a productive strength training program and get stronger than you've ever been. Now it's time to put that knowledge into action and do it! In your first workout, your goal is to find a starting weight for each of the lifts: squat, press, and deadlift. You will perform the bench press on your next workout, since the press and bench press alternate each workout. Matt sometimes coaches all four lifts on day one, but realize that you will be tired from pressing, so your bench press will be lighter than normal in that case. For all the lifts, start with the EMPTY bar. A standard barbell is 20kg or 45lbs, which may be too heavy for you, especially on the pressing movements. In that case, find a smaller bar. A women's barbell is smaller in diameter and typically weighs 15kg or 33lbs. There are even smaller aluminum bars which weigh as little as 10 or 15lbs, if you need them. You will perform a couple sets of 5 reps with the empty bar, then start adding weight. Men will add anywhere form 5-20lbs, and women will make smaller 5-10lbs increases. Do another set of 5. Add more weight, and do another set of 5. When the weight just begins to feel heavy -- that is, slightly challenging -- we will call that your first work set. Everything up to this point was warm-up, this is the actual workout weight. Write it down in your log book. Do two more sets of 5 at this weight, and move on to the next lift. Remember, we only do ONE work set on the deadlift, since it is generally a more taxing lift. Note that if you have trained before but are coming back to the bar after a long layoff, you may be strong enough to make yourself VERY sore if you overdo it on the first workout. In this case, it's best to do only ONE work set on squats, and be very modest with your starting weights. Otherwise you may have trouble crawling out of bed the next day! Listen to Coach Matt and Scott's advice, and walk into the gym with confidence. Good luck with your first workout! Need some help getting started? Email experience@barbell-logic.com for a FREE trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothin
Thu, November 07, 2019
#249 - Thursday Q&A #28 with Guest Mike Reed from Microgainz
Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, November 04, 2019
#248 - Getting Started #4: The Equipment You Need for Your First Home Gym
Once you've made the decision and started training instead of exercising, it doesn't take long to realize the average commercial "globo gym" is woefully inadequate for productive barbell training. Waiting to use the squat rack while someone finishes their high-rep curl set, poor quality barbells, dodecagonal plates, not being allowed to use chalk -- these are just a few of the reasons that most trainees at Barbell Logic choose to build a home gym. With a modest outlay, you can equip a home gym with high quality equipment that will allow you to continue getting strong for years, and will last long enough to hand down to your children. In addition to the gym equipment, you will also need a few key pieces of personal equipment. The Gym What you need: Barbell Plates Microplates A rack -- commonly known as a power rack, squat rack, or sometimes a power "cage" Bench Platform Personal Equipment Both home gym lifters and commercial gym-goers will need: Weightlifting shoes Belt Wrist wraps (optional) Lifting straps (optional) Knee sleeves (optional) Some of the brands we like and mentioned on this podcast: Rogue Fitness Rep Fitness Microgainz A7 International Dominion Belts Fringe Sport Nike / Adidas / Reebok / Rogue Do-Win (for shoes) Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt <a href="https://www.instagram.co
Thu, October 31, 2019
#247 - Thursday Q&A #27: Adding Novel Lifts as an Intermediate, Lifting on Carpet, Training for a "Pump & Run," and More!
Scott's Pumpkin Pie recipe: https://barbell-logic.com/pie/ Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, October 28, 2019
#246 - Getting Started #3: Mastering the Big Four (Squat, Press, Bench, Deadlift)
In Getting Started #2, Matt and Scott discussed the big picture of getting strong, which occurs by lifting progressively heavier weights over time. Since this is Barbell Logic, you guessed it... we accomplish this progressive method of strength training using barbells. Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called "Big Lifts." These compound movements -- the squat, press, deadlift, and bench press -- should make up 90% of any athlete's strength program, regardless of their level of advancement. Matt and Scott explain why these lifts are simple, hard, and most importantly, brutally effective at building strength. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram <a href= "https://startingstrengthonlinecoaching.com/barbell-logic-pod
Thu, October 24, 2019
#245 - Saturday Q&A #26: Workplace Etiquette with "Tiger" Mike Davis, How to Bench 405, Shorter Rest Times, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, October 21, 2019
#244 - Getting Started #2: How to Get Strong
So you heard us out in Getting Started #1 and you've decided it's time to get strong. How do actually do that? For that matter, how do you improve any physical attribute? Before we get into specific exercises, sets, and reps, it's important to understand the distinction between exercise and training . Exercise is what most people do when they join the local globo gym or decide to jog around the block. It's randomly selected activity for an unspecified duration or intensity, with no real plan for progression over time. The goal of exercise is simply to get hot, sweaty, and tired today. And it works! Anyone that goes from the couch to an exercise program will experience an increase in energy, physical performance, they will probably feel better, and may even lose some weight in the process. This is called the novice effect , which will be covered in another episode. The problem is, how long will exercise work? A couple weeks? A month? Two months? At some point, progress will stall without a clear plan for progression. That's where training comes in. Training is a logical, systematic series of workouts designed to improve a physical attribute -- in our case, strength. The goal is clear and measurable. In a linear progression, each workout requires the lifter to lift a little bit more weight than they did before, which causes them to get a little bit stronger each time. Although programming won't always be this simple, training in this manner can allow a lifter to get strong for years . The General Adaptation Syndrome, first described by Hans Selye in the 1930's, essentially says that every living organism reacts to stress in its environment by either dying or surviving. If it survives, the organism adapts to the stress by becoming more resilient. Applied to barbell training, stress means lifting a weight that is challenging (heavy) today. It requires your muscles to contract harder than they are used to, disrupting homeostasis or their normal, day-to-day state. Fortunately barbell training doesn't kill you, so you rest, eat, and recover after the workout, and your body responds by building more muscle mass and learning how to more efficiently recruit muscle. Note that the adaptation here is specific to the stress. Lifting barbells makes you stronger... not necessarily better at swimming (although being stronger will make you a better swimmer, to a point). In a nutshell, that's how you get strong! You must train, not exercise, and there must be progression built into your program. A good barbell training program is simple, hard, and effective, with an emphasis on putting weight on the bar. In the following weeks, we will dive deeper into the specifics of a novice program. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com an
Sat, October 19, 2019
#243 - Saturday Q&A #25: Misloading Weights, Body Recomposition, RDLs vs Good Mornings, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, October 14, 2019
#242 - Getting Started #1: What's The Big Deal About Strength?
You've decided. It's time to get started. It's time to get in shape. But... how? Do you start jogging around the block? Join the local YMCA and hit the elliptical machine? Do a couple circuits on the shiny weight machines? There is a vast library of exercises you could do, and endless amounts of conflicting information on the best way to exercise. Judging by the physical condition of the average American, none of these approaches seem to work very well. At Barbell Logic we argue that strength is what you should train for. Strength is, simply put, your ability to produce force in your physical environment. Getting out of bed, sitting up from a chair, picking up your grandkids... these activities, and everything else you do, requires some degree of force production. Merely standing up requires your body to resist the force of gravity. Your physical existence is predicated upon your ability to produce force, to be strong. That doesn't mean strength is the only thing worth training for. There are other physical skills -- power, endurance, speed, balance, accuracy -- but training these won't improve your strength. At least not enough to matter. On the other hand, getting stronger will improve all the other physical skills . That's because all the other physical skills require force production. So, with that in mind, you should start building your fitness by getting strong. We like barbells for that. You can start with as little as 5lbs, and make any increment of weight jumps (seriously, you can get plates as small as 0.25lbs each!). A few simple exercises -- the squat, press, deadlift, and bench press -- will train your entire body efficiently and safely. Barbell training is simple, hard, and very, very effective. So get started today! Check out the Barbell Logic website for more podcasts, articles and videos on how to get started, and to find an excellent coach to guide you through the process. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram</a
Sat, October 12, 2019
#241 - Matt & Scott's Favorite Barbells, Valsalva with Diastasis Recti, Getting Strong for Boxing, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, October 10, 2019
New Season, New Schedule for Barbell Logic!
Starting this month, we will be moving to a twice per week release schedule -- one content episode, one Q&A. Have a question you'd like to Matt and Scott to answer on the podcast? Send it to questions@barbell-logic.com and your question will be featured on an upcoming Q&A!
Mon, October 07, 2019
#240 - Decoding Dynamic Effort Training: Speed Work
Matt and Scott continue their demystification of popular Westside Barbell training methods by breaking down the "Dynamic Effort Day," which calls for relatively light weights moved very quickly. This sort of "speed work" can be used to train power in athletes (to a limited extent, as discussed in previous episodes regarding the power clean), as well as improve conditioning in the phosphocreatine energy system. For most lifters, speed work also serves as a tool for developing better technique. After months of moving very heavy weights slowly, incorporating dynamic effort lifts can teach lifters to move faster, and potentially work through previous sticking points. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new . Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Sat, October 05, 2019
#239 - Saturday Q&A #23: Adductor Tendonitis, Deceptive Clients, The Amazon Convenience Trap, & More!
Brett McKay's article on rehabbing adductor tendonitis on Barbell Logic: https://barbell-logic.com/adductor-tendonitis-treatment/ Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Need a(nother) lifting belt? Dominion makes the best belts in the business, and you can save $10 off any purchase by using the discount code LOGIC at checkout. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, October 03, 2019
#238 - The Red Flags of Dating with Dr. David Puder, Pt. 2
Our favorite psychiatrist Dr. David Puder returns to the show to continue the discussion on relationship "red flags," that is, questions you should ask yourself about your potential partner in a new relationship. You can view the complete list of dating red flags on Dr. Puder's website: https://bit.ly/2oIPR0A . While you're there, check out his podcast Psychiatry & Psychotherapy ! You can also follow Dr. Puder on Instagram @dr.davidpuder . Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, September 30, 2019
#237 - The Barbell Coaching Academy with Bill Hannon & Reed Smith
Barbell Logic Coach and mastermind behind the Coaching Academy, Bill Hannon returns to the podcast to celebrate the 1-Year anniversary of the academy and discuss how it has developed and grown since it's inception. What began as a way to codify and systematize the process of becoming a barbell coach -- heretofore often thought of as a lengthy, trial by error process -- has grown into a thriving academy where excellent students become intern coaches for Barbell Logic and, ultimately, earn their Professional Barbell Coach certification and join the staff coaches at Barbell Logic. The Academy has also raised the bar for existing staff coaches, as many have stepped up to lead groups of students through the material and, in the process, improve their own understanding of barbell mechanics, anatomy, physiology, and other practical aspects of coaching. The Academy is constantly starting up new classes, so if you'd like to join visit https://barbell-logic.com/coaching-academy/ for more information. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website <a href="https://www.facebook
Sat, September 28, 2019
#236 - Saturday Q&A #22: Tight Shoulders, Abdominal Surgery, Shrugging Early in the Press, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, September 23, 2019
#235 - Conjugate vs Concurrent Training: Demystifying Modern Westside Training
Matt and Scott discuss the commonly misunderstood concepts of "conjugate" and "concurrent" training, which come from the efforts of Soviet coaches like Verkoshanksy, Siff, Bondarchuck, and others in trying to understand how to best prepare athletes for competition (and beating the West, of course). Concurrent training refers to training multiple skills and attributes at the same time. Crossfit is perhaps the ultimate sport with concurrent demands (although interestingly high level Crossfit athletes don't necessarily train concurrently). The Crossfit training practiced in most gyms is concurrent in nature, with any given workout incorporating a mix of weightlifting, conditioning (HIIT and longer-term cardiovascular work), gymnastics, and other elements. Conjugate training on the other hand involves training one specific skills or attribute at a time, with the aim of tying each individual attribute together for a performance event at the end of a block of training. Interestingly, the word conjugate comes from the Latin words con- , a prefix meaning with, and iugum , a noun meaning yoke or chain; in other words, to chain together . Block training is a form of conjugate training in which a lifter begins with high volume, high rep programming, possibly with accessory lifts and conditioning, and transitions through phases which gradually taper the work toward the specific demands of the strength meet -- single rep max attempts performed entirely in the anaerobic ATP energy system. The Soviet coaches recognized that exposing children to a wide variety of sports and physical activities -- soccer, gymnastics, swimming, etc -- developed broad, general athletic skills which translated well to other sports and activities as the children aged and became more focused and specialized. Training these various skills at the same time, or concurrently , was an important aspect of the early development of any athlete in the Soviet system. For the Russians, only at more advanced stages of training should an athlete hone in very specifically on a single sport, training singular skills on at a time in a conjugate method. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt <a href="https://www.instagram.com/reynoldsstron
Sat, September 21, 2019
#234 - Saturday Q&A #21: Programming for Women, Small Business Startups, Advice for New Dads, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, September 19, 2019
#233 - Programming the Post-Novice: Why Weight on the Bar Matters with Andy Baker (Rebroadcast)
Today we revisit the most downloaded show in Barbell Logic history thus far, episode #71 with Andy Baker (also Andy's first appearance on the show). Andy is a master strength coach and full of insight into programming theory as well as practical solutions to the issues lifters face in their day-to-day training. In this episode, Andy debunks the idea of a "perfect program," and outlines practical ways to set yourself up for success on any program you try. He also discusses the importance of intensity in post-novice programming specifically, and why the weight on the bar is still a key driver of strength gains even after the lifter starts cycling volume and intensity in the intermediate phases of training. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Save $10 off any belt purchase from Dominion Strength Training with the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, September 16, 2019
#232 - MED Toolbox #5: Volume Games & The Value of Small PR's
Matt and Scott discuss a recent programming revelation from one of Scott's clients, a 40 year old lifter he has been working with for about a year. Scott has his lifter working on a 3-week mesocycle with typical 5x5 volume days for squats and presses. After observing that the lifter's barspeed was quite fast during multiple consecutive intensity day lifts, Scott took it as a sign that the volume day work was sufficiently driving progress and decided to hold the weight on the bar steady for future volume day workouts. Interestingly, the lifter has continued to hit intensity day PR's for several weeks without increasing the weight of the volume work. RIP Glenn Pendlay, who passed away on September 5, 2019. Glenn left behind many contributions to the strength world -- he introduced a style of barbell row now known as the Pendlay Row, had a hand in the creation of the Texas Method, and coached many Olympic weightlifters. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Save $10 off any belt purchase from Dominion Strength Training with the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook <a href= "mailto:barbelllogicpodcast
Sat, September 14, 2019
#231 - Dealing with DOMS, When to Cut Weight After LP, Deadlift Energy Systems, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Check out Scott's personal website www.scotthambrick.com to read about "The Problem with Problematicism" and more of his musings. Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, September 12, 2019
#230 - Embracing the GRIND (Rebroadcast)
Today we revisit our roots with one of the Top 10 most downloaded shows at Barbell Logic. We often say that good training has three qualities: it's simple, it's hard, and it's effective. The "hard" part is where the grind comes into play. Every novice has to go through a period where every set feels like a Herculean effort, every rep a bone on bone grinder. It's tough, and those who can make it through this phase of training become tougher people. During this process -- and even at later, more advanced stages of training -- it's important to establish some criteria for what a hard effort is. Matt tells his lifters to keep pushing on a lift for "five hard seconds" before calling it quits, even if they think from the start they won't make the rep. Scott tells his new lifters that they're simply not allowed to stop pushing until he tells them to. With either approach, the lifter is using objective, third-party observations (five seconds, as counted by a coach or training partner) to calibrate their effort, rather than their subjective experience. As any lifter knows, the brain usually tells you to quit far quicker than your body does. So, whether you've been training for years or you've just started, embrace the grind, and get a coach or training partner to double check your effort on the next heavy set. Have a question about the new Professional Barbell Coach (PBC) certification? Email questions@barbell-logic.com and include the word "cert" in the subject line, and Matt and Scott will answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Save $10 off any belt purchase from Dominion Strength Training with the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show <a href="https://twitter.com/
Mon, September 09, 2019
#229 - How to Build a Power Athlete with NFL Veteran John Welbourn
Matt and Scott chat with John Welbourn, a 10-year NFL veteran (Eagles, Chiefs, Patriots) and an excellent strength and coaching coach as well. John's football career ended almost as soon as it started when he sustained a severe knee injury in the first game of his rookie season. Failing to find good training and rehab advice from the traditional medical and PT routes, John took his rehab into his own hands and sought advice from a number of progressively minded doctors and strength coaches. One particular coach, Charlie Francis, encouraged him to start aggressive electro-stimulation therapy (EMS) to regain function in his surgically repaired knee. Meanwhile he managed his diet carefully, and walked into the following season significantly bigger, stronger, and leaner -- weighing well over 300lbs at sub 10% bodyfat. Although it took another year to regain his speed and agility, the non-traditional rehab approach paid off, leading John to a decade long career before retiring in 2008. Following retirement, John founded his training company Power Athlete and began working with Greg Glassman to develop Crossfit Football, using a blend of classic barbell training, explosive movements, and high-intensity interval training to develop better football athletes. Since then he has continued to expand his knowledge and train a wide variety of athletes at Power Athlete HQ , where he offers private coaching, custom programming, nutrition guidance, and educational material for coaches. You can follow John Welbourn on Instagram @johnwelbourn , read his blog at Power Athlete HQ , and read more humorous musings as well as get training advice from his alter ego at JohhnieWOD . Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion Strength Training makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram <
Sat, September 07, 2019
#228 - Saturday Q&A #19: Squat Grip Cues, Squatting with a Blood Glucose Monitor, Corporate Personhood, and More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! As a reminder, the first certification weekends for the Professional Barbell Coach (PBC) certification will take place in November, and spots will go on sale on September 8th at https://barbell-logic.com . There are a very limited number of slots for the first weekend, so be ready when the sale begins! Have a question about the PBC certification? Email questions@barbell-logic.com and include the word "cert" in the subject line, and Matt and Scott will answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Need a(nother) lifting belt? Dominion makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, September 05, 2019
#227 - The TRUTH About Linear Progression (Rebroadcast)
Today we revisit our roots with one of the Top 10 most downloaded shows at Barbell Logic. The TRUTH about linear progression is that it's a simple, hard, yet effective way to get anyone strong. While we like to nerd out about programming theory, it's important to remember that their are millions of untrained novices out in the world, whose lives could be significantly improved with this simple training paradigm. As a reminder, the first certification weekends for the Professional Barbell Coach (PBC) certification will take place in November, and spots will go on sale on September 8th at https://barbell-logic.com . There are a very limited number of slots for the first weekend, so be ready when the sale begins! Have a question about the PBC certification? Email questions@barbell-logic.com and include the word "cert" in the subject line, and Matt and Scott will answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, September 02, 2019
#226 - The Professional Barbell Coach Certification with Bill Hannon
Bill Hannon, VP of Coaching Development at Barbell Logic, returns to the podcast to discuss the announcement of Barbell Logic's own coaching certification -- the PBC or Professional Barbell Coach. Matt and Bill discuss the rationale and goals behind creating a new certification as well as how the testing process will work. Certification will take place via dedicated test weekends during which participants can test their platform skills and academic knowledge. Importantly, the grading rubric and testing standards will be communicated thoroughly to participants so that they understand where the bar is set for prospective Professional Barbell Coaches. Barbell Logic is also developing a Master Strength Coach certification which will cover a wider range of skills and topics including nutrition, injuries and rehab, advanced programming, and training considerations for Masters lifters. The first certification weekends for the PBC certification will take place in November, and spots will go on sale on September 8th at https://barbell-logic.com . There are a very limited number of slots for the first weekend, so be ready when the sale begins! Have a question about the PBC certification? Email us at questions@barbell-logic.com and include the word "cert" in the subject line, and we'll answer your question on an upcoming Saturday Q&A! Discounts Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit https://www.sanebox.com/logic for details. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website <a href="https://www.facebook.com/barbelllogicpodcast
Sat, August 31, 2019
#225 - Saturday Q&A #18: Training During Pregnancy, Programming the Prowler, Scott's Platform Design, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, August 29, 2019
#224 - Bonus Q&A! Matt & Scott Answer Your Questions
Matt and Scott are back with another BIG Q&A to answer your questions and work through the backlog in the Barbell Logic inbox. Thank you for submitting your questions and sharing your thoughts and experiences with the show -- and keep the questions coming! As always you can send your questions to questions@barbell-logic.com and we'll answer your question on an upcoming Q&A episode! Discounts For a limited time, save 50% off your first month of coaching AND get a free Barbell Logic t-shirt when you sign up for the STANDARD plan at Barbell Logic Online Coaching . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, August 26, 2019
#223 - Intensity & Volume for the Advanced Lifter: Can't We Just Be Friends?
Matt and Scott have discussed the primary programming variables of volume and intensity many times, but there's a persistent idea that "volume" and "intensity" happen in discrete workouts, at separate times. This idea probably stems from popular early intermediate programs like the Texas Method, which prescribes dedicated volume (5x5) and intensity (1x5) days for each lift. Indeed, this approach -- as well as more moderate approaches like HLM -- works well for a long time, but eventually the advancing lifter faces a problem. The loads on intensity day can only increase for so long before the cannot complete five reps. Typically at this point they would then try to complete three reps, and/or increase the amount of backoff on their volume days -- 90% of intensity day squats for 5x5 may become 80%, for instance. All of these tweaks are in service of increasing the weight on the bar and setting new PR's. However, many lifters soon run into a scenario in which they can no longer drive up their intensity day loads at any rep range. They could drop their volume day loads even further, but many athletes, especially Masters athletes, find that they detrain quickly with light loads even at high volume. At this point volume and intensity must become one, and the line between intensity day and volume day begins to blur. A lifter may complete a heavy triple for "intensity" then follow it with 2 or 3 sets of 5 at a lower weight for additional "volume." The key here is that you don't have to accrue volume and intensity on separate days, and eventually, if you advance far enough, you simply won't be able to! Thinking in terms of volume and intensity accruing over a training cycle -- whether it's two weeks, three weeks, or twelve -- and paying attention to both tonnage AND intensity (remember Masters lifters are prone to detraining at low % work) can help you to clarify the interplay of the programming variables and make better decisions on your next program. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts For a limited time, save 50% off your first month of coaching AND get a free Barbell Logic t-shirt when you sign up for the STANDARD plan at Barbell Logic Online Coaching . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram <a href
Sat, August 24, 2019
#222 - Saturday Q&A #17: Leg Length Discrepancies, Preventing Rust in a Garage Gym, How to Take Notes, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, August 22, 2019
#221 - What's In the Pipe? The Future of Barbell Logic
Barbell Logic started life as a people-focused company, bringing exceptional online coaching to people without local access to coaching. The company has grown dramatically since then, branching into written and audio/visual content, establishing the Barbell Coaching Academy, and hosting coaching masterclasses on a variety of topics. The train keeps moving, too, and today Matt, Scott, and Bill Hannon (VP of Coaching Development and returning guest) discuss some exciting new developments and service offerings in the works for Barbell Logic. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts For a limited time, save 50% off your first month of coaching AND get a free Barbell Logic t-shirt when you sign up for the STANDARD plan at Barbell Logic Online Coaching . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, August 19, 2019
#220 - Will Lifting Weights Make You Bulky?
One of the most frequent questions we hear from new lifters -- or people considering strength training but not yet sold on it -- is will it make me bulky? It's a pervasive myth, and one of the most common concerns among women, but it has little basis in reality. The fact is, there ARE "bulky" women out there, that is, strong women with muscle mass. Generally these women work very hard for years to build that much muscle, and have a genetic predisposition to accumulate muscle. Most women who begin strength training, however, find themselves looking strong, capable, and healthy, while watching their dress size go down. At the heart of this concern is a cultural bias toward thin, lean physiques -- especially in the modernized Western world. We are bombarded with advertisements and visual entertainment mediums filled with idealized models of the human form, beautiful actors and actresses with far above average genetics. Furthermore, since the rise of bodybuilding in the mid-20th century, a fascination with big muscles and extreme low levels of body fat has endured. These ideals are not only unrealistic for most people, they are often mentally and physically unhealthy as well. That's why at Barbell Logic we focus on what you can do, not what you look like. Performance, strength, and health comes first, and aesthetics are a pleasant side effect of training. And of course for trainees who have completed a novice linear progression and built a base level of strength, there are always ways to customize programming to prioritize body composition and losing body fat. The key is that strength comes first! Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts For a limited time, save 50% off your first month of coaching AND get a free Barbell Logic t-shirt when you sign up for the STANDARD plan at Barbell Logic Online Coaching . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott <a href="https://www.instagram.com/scott_s
Sat, August 17, 2019
#219 - Saturday Q&A #16: Symptoms of Low T, Soreness vs Fatigue, Losing Weight After LP, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, August 15, 2019
#218 - Fixing the Military's PT Problem with Nick Koldewey
Former Army Ranger, law enforcement officer, and Barbell Logic coaching intern Nick Koldewey joins the podcast to talk about the military's outdated PT philosophy and it's shortcomings in meeting the demands of the modern soldier. Nick's experience in the field and as a platoon leader provided him the skills to handle a variety of combat scenarios, but when tasked with scheduling PT for his unit, his training (pardon the pun) fell short. As a leader, Nick was responsible for scheduling and programming workouts for his team. There was little guidance in how to do this, so workouts were based around his personal bias -- which happened to be barbell training. For other units, it was a heavy emphasis on endurance training. To compound the problem, higher-ups would frequently and randomly announce physical tests such as long, heavy rucks with little time to prepare for them. Consequently, many soldiers ended up injured, preventing them from being able to deploy and costing the military millions in VA fees annually. In his current career as a police officer, physical training is largely left to the individual, although a culture of endurance training permeates in the force too. Nick argues that soldiers, law enforcement, firefighters and other first responders have a responsibility to educate themselves on the importance of training for strength and take their training program into their own hands. To that end, he now teaches people how to get strong as a coaching intern at Barbell Logic Online Coaching . You can reach Nick at nkoldewey@barbell-logic.com . Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott </li
Mon, August 12, 2019
#217 - What Would You Do... Differently?
Matt and Scott don the 20/20 glasses of hindsight to examine their training, coaching, and business careers and determine what they would have done differently, knowing what they know now. Matt shares a hard business lesson learned at STRONG Gym, and Scott shares a miserable early experience managing a construction company on an ill-fated project. When it comes to training, Scott wouldn't do anything differently. We are "the sum of our experiences," as he says, and any desire to change our past suggests we wish to be different people than who we are. It would be natural, of course, for Scott to want to have started training in his teens rather than his late 30's. But that fact is actually an important aspect of who he is as a coach; Scott can relate to the Master's lifter who is approaching the barbell for the first time in a way that a younger coach with earlier lifting experience cannot. As a former pro strongman and elite level powerlifter, Matt willingly sacrificed health in his competitive days to become as strong as possible -- an understandable outlook. However, his focus on strength above all else caused him to ignore, after retiring from professional competition, the value of doing some things that merely felt good: foam rolling, mashing his shoulders with a lacrosse ball, cold showers. He has also learned the value of doing assistance work after the main training movements, to promote extra blood flow and hypertrophy in ligaments and tendons. Perhaps you can learn a thing or two from Matt and Scott's disparate stories and avoid some of their mistakes in your own training. Remember, however, that you are the sum of your experiences under the bar and in life, and that includes the mistakes too. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter <p class="p
Sat, August 10, 2019
#216 - Saturday Q&A #15: Socializing Your Child, Wall-Mounted Squat Racks, and More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also keep your eyes on A7 Strongwear's upcoming product launch on August 9th. A7 is known for their unique, durable squat shirt, which has a grippy surface on the upper back to help the barbell stick in position during your squats. They will re-open on August 9 with squat shirts and much more, so bookmark their site and stay posted: https://a7.co Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, August 08, 2019
#215 - A Brief History of Programming Theory: Zatsiorsky's Two Factor Theory Pt. 2
Matt and Scott wrap up Part 2 of their discussion of Zatsiorsky's two factor theory of programming and it's relevance to the basic SRA model that drives our programming decisions. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also keep your eyes on A7 Strongwear's upcoming product launch on August 9th. A7 is known for their unique, durable squat shirt, which has a grippy surface on the upper back to help the barbell stick in position during your squats. They will re-open on August 9 with squat shirts and much more, so bookmark their site and stay posted: https://a7.co Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, August 05, 2019
#214 - A Brief History of Programming Theory: Zatsiorsky's Two Factor Theory Pt. 1
In part one of a two-part series, Matt and Scott discuss the history of programming theory in the context of Zatsiorsky's dual-factor or two-factor theory (as described in Science and Practice of Strength Training ) which proposes that a training bout causes both fitness gain and fitness fatigue simultaneously. The management of stress to produce net fitness gains -- obviously without producing excessive fatigue which would tip the balance in the wrong direction -- under this theory helps us describe the phenomena we observe in everyday programming. Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Also keep your eyes on A7 Strongwear's upcoming product launch on August 9th. A7 is known for their unique, durable squat shirt, which has a grippy surface on the upper back to help the barbell stick in position during your squats. They will re-open on August 9 with squat shirts and much more, so bookmark their site and stay posted: https://a7.co Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Sat, August 03, 2019
#213 - Walker Percy, the Aesthetics of Bourbon Drinking, & A Few Q&A Questions
Matt shares a new whiskey (almost, but not quite a bourbon) that's captured his attention -- Heaven Hill's Mellow Corn . It's big on flavor but light on the wallet. Scott shares an essay from the perpetually antebellum Walker Percy on the aesthetics of bourbon drinking, and eventually the two get around to answering a few questions about training too. Walker Percy's hilarious and poignant essay entitled Bourbon, Neat is a short read, well worth reading. Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Also A7, known for their excellent squat shirt which provides a strong, grippy surface for keeping the bar in place on your back, is launching a new series of products on August 9th, so make sure to check out their store: https://a7.co/ Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, August 01, 2019
#212 - Critical Thinking in the "I've Heard..." Culture
Matt and Scott discuss the thinking -- or lack thereof -- behind the many questions they receive each week asking them their opinion on someone else's line of thinking: "I've heard that..." or "So and so says..." While theses low-effort questions seem innocuous, they reveal a lack of critical thinking, which the Barbell Logic podcast has a mission to dispel. After all, "logic" is in the name, and the foundation of this show is a systematic analysis of strength training and life. Scott references the Art of Manliness show #527: Father Wounds, Spirituality, and the Journey to the Second Half of Life , featuring Father Richard Rohr. Check it out! Have a (thoughtful) question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Save $79 off your first month of coaching at Barbell Logic Online Coaching with the discount code LOGIC . Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, July 29, 2019
#211 - The Perfect Problem: Learning to Be Kind To Yourself When You Fail
Barbell Logic has long attracted thinkers, strivers, and a fair number of Type A personalities. "Logic" is in the name, of course, and barbell training in particular demands a sort of consistency and attention to detail that is well-suited to the driven person. Yet these same people often struggle with another problem -- the problem of perfectionism -- which the barbell community doesn't exactly help. We're barbell nerds. We love physics, programming, and the sundry little details of technique that help us optimize our training. These are the stepping stones on the path to strength, but for some they can be more of a trip hazard. The pursuit of excellence can become the pursuit of perfection, and when they inevitably fall short disappointment pervades. Perfectionism only robs us of the satisfaction of self-improvement and obscures the view of long-term progress; and, as we know, strength training is playing the long game. Or, as Ralph Waldo Emerson put it more eloquently in his essay Self-Reliance : "If our young men miscarry in their first enterprises, they lose all heart. If the young merchant fails, men say he is ruined. If the finest genius studies at one of our colleges, and is not installed in an office within one year afterwards in the cities or suburbs of Boston or New York, it seems to his friends and to himself that he is right in being disheartened, and in complaining the rest of his life. A sturdy lad from New Hampshire or Vermont, who in turn tries all the professions, who teams it, farms it, peddles, keeps a school, preaches, edits a newspaper, goes to Congress, buys a township, and so forth, in successive years, and always, like a cat, falls on his feet, is worth a hundred of these city dolls. He walks abreast with his days, and feels no shame in not 'studying a profession,' for he does not postpone his life, but lives already. He has not one chance, but a hundred chances." Also, listen to Brett's recent podcast with legendary boxing trainer Teddy Atlas on his idea of what it means to be a man: https://www.artofmanliness.com/articles/teddy-atlas-boxing-trainer-interview/ Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Save $79 off your first month of coa
Sat, July 27, 2019
#210 - Saturday Q&A #14: Sanitation in Public Gyms, College v Entrepeneurship, Training after Shoulder Repair, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, July 25, 2019
#209 - How to Troubleshoot Your LP
Monday's episode covered programming fundamentals for the ever-popular question: what do I do after the novice LP? Today Matt and Scott expand on the topic by walking through specific examples and discussing their thought process troubleshooting each scenario. Most people begin to fail on LP for just a couple reasons. As mentioned in episode #55 - Programming Is Secondary, consistency and technique make the biggest impact on progress in the gym. But let's assume that you consistently make your workouts, and your technique is good. The reasons you will fail on LP are: You have not done enough work to adapt to the current training loads You cannot recover from the work each session That's it! The coach's challenge (or the self-coached trainee's challenge) is to determine which is the case in any given scenario. In the case of the squat, when the bar speed begins to slow significantly and things get grindy, the first programming change we make during LP is to make the mid-week workout a light day, reducing the load to ~80% of the load lifted earlier in the week (but sticking with the 3x5 set/rep scheme). For most lifters at this point in LP, a 5lbs increase each workout constitutes sufficient stress to continue driving strength, but they cannot recover from three PR workouts a week. Now wait a minute... stress is supposed to go up if we want to continue making progress right? In the midweek deload, stress (as measured by tonnage) goes down since the load goes down and sets and reps remain the same. This is true, but only temporarily. If the midweek deload allows the lifter to drive his loads up, then in a couple weeks as the weight on the bar climbs he will indeed be doing more work (tonnage) than he was before. This is crucial. Stress must go up over time, but it's a trendline. After novice LP, you can't measure stress from workout to workout anymore. Loads won't go up every single workout. But they will go up over time. That window of time is governed by your level of training advancement, as discussed in the many intermediate and advanced programming episodes. Programming is pretty simple when you examine the problem at hand rather than talk in generalities. The challenge lies in the fact that there are often multiple solutions to the problem, yet some may be more optimal than others given everything else that's happening in the program. To recap from previous episodes, there are essentially four basic "moves" we can make in programming: Increase work -- using the programming variables of intensity (load), volume, frequency, and exercise selection Decrease work Increase recovery -- with more rest time between sets, more rest between workouts Decrease recovery -- with less rest time, or by doing more work within the same rest "window" Still confused about programming
Mon, July 22, 2019
#208 - Programming for Dummies: What To Do When LP Stops Working
Matt and Scott discuss the eternal programming question: what do you do when novice linear progression stops working? While they have discussed this topic in great detail in past episodes, programming is not easy to grok for some people. And that's OK! This episode covers the basic theory and practical examples you need to transition out of LP and into the wide world of intermediate programming, with minimal fussing. 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 Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Sat, July 20, 2019
#207 - Saturday Q&A #13: Back Spasms, Novice LP for High School Athletes, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, July 18, 2019
#206 - Training When the Passion Fades
Matt and Scott discuss how their passion for training has waxed and waned over the years, how they currently feel about training, and the two types of attitude most clients approach the barbell with. 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 Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, July 15, 2019
#205 - The M.E.D. Toolbox #4: PR's & The Beauty of Simplicity
Matt and Scott return to the MED toolbox to discuss the importance of PR's in measuring the success of a program. Of course, PR's are inherent in the novice linear progression, during which the athlete hits PR's for 3x5 every workout, or every other workout as an advanced novice. The PR then becomes a weekly occurrence for the early intermediate, then perhaps biweekly for the mid-intermediate. Texas Method, for instance, calls for a 1x5 PR each week on "intensity day." For athletes more advanced than this, where we begin to enter theoretical programming territory (because, as we have discussed ad nauseam, most people, even athletes, do not advanced beyond this stage), the PR is typically discussed in terms of a 1RM. At some level, this makes sense, as advanced strength athletes are, by definition, competing in strength sports where the 1RM is tested. An advanced athlete may train in a 6,8, or even 12-week blocks to obtain a 1RM PR. However, this does NOT mean that she does not also hit 3RM, 5RM, or sets-across PR's during the training block. Matt believes this is a crucial and overlooked point when discussing programming, particularly the use of volume. Many of his advanced lifters hit a number of PR's during their training cycles besides the 1RM. The implication is that, when programming, the focus should be on the PR itself , rather than adding sets. In other words, the number of sets shouldn't be the goal, the PR for a given rep range or number of sets should be the goal. Therefore, coaches should only prescribe as much volume as needed to continue driving PR's for the rep ranges being trained during the cycle. For strength athletes, the 1RM remains the gold standard for measuring success, but it does not diminish the importance of other PR's. Most importantly, focusing on the PR when programming ensures that we are using quantifiable data to determine whether the athlete is getting stronger, instead of subjective measures such as RPE. 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 Online Great Books closes enrollment on July 15!. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ and receive 25% off when you enroll today! Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength</a
Sat, July 13, 2019
#204 - Saturday EXTRA: On Bidets, Stagnant Wages, & The Billionaire's Dark Hunger
It's no secret by now that Matt and Scott are men of passion. Occasionally these passions evoke such entertaining tirades, fulminations, and fervent orations during the podcast that they must be shared. This is one such occasion. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Online Great Books is opening enrollment on July 8th. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ to sign up for the VIP waiting list. When enrollment opens, if you sign up through this link you will save 25% off! Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, July 11, 2019
#203 - The Red Flags of Dating with Dr. David Puder
Today Matt and Scott welcome back Dr. David Puder, psychiatrist and host of the Psychiatry & Psychotherapy Podcast, to discuss one of Hambrick's rules -- don't date someone you wouldn't marry. Dr. Puder shares some of his "red flags" of dating and offers some practical tips for evaluating potential mates for those currently navigating the dating market. Some of Dr. Puder's red flags include: When I think about this person, do I already want to change them? Would I want to have my future children with this person? Or, alternatively, would I want this person to babysit my children? Could I see this person being a good father or mother? Am I feeling a pull to rescue them in some way? Am I focusing only on the positive things about them (maybe 1 positive thing) and ignoring their faults? Does this person try to control everything about them, including me? Does this person react to obstacles with anger, rage, blame, or shaming others? Does this person blame others for their mistakes, where they are in life, or the problems they face? Does this person make impulsive decisions with their money or other choices? Does this person shut down, disengage, stonewall, or emotionally distance themselves during arguments? Does this person still have emotional energy tied to past relationships? Positive or negative lingering feelings. Do YOU have a burning question about dating and marriage? Send it to questions@barbell-logic.com and we'll answer it on a follow-up episode with Dr. Puder. You can find Dr. Puder on Instagram @dr.davidpuder and you can listen to his podcast Psychiatry & Psychotherapy on iTunes and all other major podcast outlets. Discounts Online Great Books is opening enrollment on July 8th. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ to sign up for the VIP waiting list. When enrollment opens, if you sign up through this link you will save 25% off! Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz . Use discount code LOGIC to save $10 off belts and more at Dominion Strength . Connect With Matt Matt on Instagram Barbell Logic Online Coaching
Mon, July 08, 2019
#202 - How to Approach Your First Month of Training
After 200 episodes and counting, we've heard from a lot of new listeners, some of whom are beginning their barbell journey for the first time. While we encourage everyone to go back to the first 20 or so episodes, in particular #15 - How to Kill It In Your First Starting Strength Session, this episode is an overview of what to expect when you start training, including common pitfalls to avoid. Discounts Online Great Books is opening enrollment on July 8th. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ to sign up for the VIP waiting list. When enrollment opens, if you sign up through this link you will save 25% off! Barbell Logic Online Coaching is running a summer sale! Save 50% off your first month of coaching using the code TEAMBLOC . Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Sat, July 06, 2019
#201 - Saturday Q&A #12: Gaining Weight, Lifting Your Head on the Bench, A Personal Finance Clarification, & More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Online Great Books is opening enrollment on July 8th. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ to sign up for the VIP waiting list. When enrollment opens, if you sign up through this link you will save 25% off! Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, July 04, 2019
#200 - Cutting Up with the Wives & A Retrospective
Two years and two days ago, Matt and Scott officially launched the Barbell Logic podcast with Episode #1 - Why Strength? The idea was simply to make a logical case for barbell training and how it should be done, an audio diary of Matt's coaching experience, so to speak. Since then, the show has expanded into all aspects of life -- business, finance, marriage, children, music -- as it became an extension of Matt and Scott's eclectic personalities. Simply put, it's hard to believe we've made it to 200 episodes. A show only makes it to 200 because of one thing -- you! Sincerely, thank you for listening to the show, for sending in your questions, for letting us know what you want to hear about and why. The barbell community is a close-knit family, and we're thankful you are a part of it. Thank you also to FLEO Shorts for sponsoring this episode. We'll let Charity and Rachel tell you why you need to get some, but make sure to visit their site to see the newest styles: https://www.fleoshorts.com 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 Online Great Books is opening enrollment on July 8th. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ to sign up for the VIP waiting list. When enrollment opens, if you sign up through this link you will save 25% off! Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott o
Mon, July 01, 2019
#199 - Fighting Solves Everything: Professor Paul's Battle Against Cancer
In August 2018 Paul and Jarrad Markel of Student of the Gun joined us to talk about their experience strength training and how it made them more resilient, acute marksmen (Episode #97 - Fighting STRONG with Student of the Gun). A few months ago, Matt received news that "Professor Paul" had been diagnosed with cancer in his neck. Today Paul returns to the podcast to discuss his mindset that "fighting solves everything" and how the strength he has built under the bar is helping him battle cancer. Paul has had to uproot his household and move to Salt Lake City for treatment. His son Jarrad has created a GoFundMe to help with the financial burden. If you'd like to donate to Professor Paul, or just send him a motivational message, visit his GoFundMe page . We wish Paul a swift recovery, and we plan to catch up with him in a month or so to hear how his recovery is going and how he has managed his training through the process. Discounts Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook <a
Sat, June 29, 2019
#198 - Saturday Q&A #11: Platform Construction, Training in the Cold, Pants for Lifters, and More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, June 27, 2019
#197 - SRA Revisited: Exploring the Fitness Fatigue Model
Coach Matt and Scott explore the fitness fatigue model on today's show. They have discussed the SRA model at length on the show -- go check out episode #144: Rethinking SRA and Post-Novice Programming -- and one thing is clear: to continue getting stronger, stress has to go up. We've got plenty of templates and models to organize programming in such a way to make this happen for the intermediate lifter, but as the lifter advances there is a practical hurdle to overcome, the management of fatigue. In 1995 former Soviet Vladimir Zatsiorsky published Science and Practice of Strength Training , in which he outlined the "two-factor" theory now known as the fitness fatigue model. The idea is that fitness improves following a stressful workout -- in SRA terms, a workout sufficiently stressful to disrupt homeostasis -- but it also produces fatigue, which transiently reduces performance. Therefore, it may not appear that a lifter is getting stronger, as fatigue builds up from workout to workout. Yet we know that the strength athlete is getting stronger, because we observe a "peaking" effect when we reduce the stressfulness of the workouts and allow the lifter to realize the fitness (strength) he has accumulated to that point. This is commonly done in preparation for powerlifting meets, and anyone who has peaked for a meet has experienced that even one to two weeks out from the meet, you feel tired and beat up. By the day of the meet, however, you are as strong as you've ever been during that training cycle. At least, that's the goal! The SRA model fits pretty cleanly into this model during the early novice phase of training. There is a clear stressor workout, recovery from and adaptation to the workout within 48-72 hrs, then another overload event occurs. And so on. As the lifter advances, and the SRA cycle gets stretched out over a longer period of time, things get a little blurry. Over longer cycles of training, fatigue accumulates from workout to workout, and if not carefully managed, can hinder the lifter's ability to complete the workouts toward the end of the cycle, which are necessary to produce the desired strength adaptations. That's why advanced training programs incorporate periodic deload weeks, to give the lifter a break from the fatigue. At the end of the day, the fitness fatigue model doesn't solve any mysteries, but it is a handy model for thinking about intermediate and advanced programming. The more advanced a lifter becomes, the more he walks a knife's edge of stress, recovery, fatigue, adaptation and fitness. Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Get club coaching from the skilled intern
Mon, June 24, 2019
#196 - The Secret to a Bigger Bench? Leg Drive
Coaches often note that the bench press is one of the easiest lifts to teach, probably because most people have done a bench press if they've ever set foot in a gym. After teaching the proper arch position, and identifying the correct grip, the execution of the bench press mostly takes care of itself. Yet there is one key to big benches that eludes many lifters -- the all-important leg drive. On today's show Coach Matt and Scott discuss the importance of leg drive and how to maximize it during the movement. Check out the Barbell Logic YouTube channel to see staff coaches Niki Sims and Andrew Jackson demonstrate proper leg drive in the bench press. Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicp
Sat, June 22, 2019
Saturday Q&A #10: Supinated Grip Barbell Rows, Best Plato Translations, Training for Kids, and More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, June 20, 2019
#194 - Shedding Body Fat During LP
To quote Rip, "it's common to want what we cannot have." And let's be real, we all want abs. Or at least a flatter stomach. Yet many of us approach the barbell as novices with a little (or a lot) extra body fat, leaving us with seemingly conflicting goals: get stronger, or lose weight? It is in fact possible to get stronger and reduce your waistline at the same time, however it takes proper nutrition, intelligent programming, and a realistic mindset about the length of time it takes to make lasting change. Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Get club coaching from the skilled interns at Barbell Logic Online Coaching -- just $79 for your first month! Use the discount code TEAMCLUB at checkout. Limited to 30 spots so sign up now! Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Mon, June 17, 2019
Anatomy of a Deload: How & When to Take a Break
For those that have walked the path and become strong, there are times when the weights go from challenging, to soul-searching, to world-endingly heavy, yet, stress must continue to increase in the quest for more strength. That's where the deload comes in -- a strategic, drastic reduction in load and volume to allow fatigue to dissipate and provide a much-needed psychologic break from heavy training. Whether it's following a meet, an advanced training block, or simply a phase of heavy training mixed with a large amount of life stress, deloads are an important part of an intermediate and advanced lifter's programming. Today Matt and Scott walk through some examples of deloads from their clients as well as their own training, and discuss how their approach to programming a deload week has evolved over the years. They also share their subjective experience of training during a deload week, which may come as some comfort to lifters experiencing their first deload; often a deload feels shockingly heavy despite the reduced loads. 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 discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@
Sat, June 15, 2019
Saturday Q&A #9: The Mystery of the Extra H in "FAHVE," Fixing Lumbar Rounding in the Deadlift, and More!
Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode! Discounts Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com
Thu, June 13, 2019
#191 - Never Sated: The Fight Against Cerebral Palsy with Smiles Taylor & Uncle Nic
Matt and Scott talk with lifter and coach (and, recently, social media superstars) Miles "Smiles" Taylor and "Uncle" Nic Myers about Miles' incredible journey to the strengthlifting platform. Miles has cerebral palsy, a motor disability affecting his ability to control his body. Consequently, prior to discovering training he was very weak physically, but not mentally. Clearly Miles was determined to make the most of his body, and push himself to achieve more than others thought possible. Fortune favors the bold, an the old Latin proverb says, and Miles reconnected with an old school friend Nic Myers, who had returned from military service. Uncle Nic, as he is known, offered to coach Miles at Neversate Athletics in Westminster, MD, and soon Miles began lifting with the barbell. Progress was slow, as Miles has to muster intense concentration to get his body to move through complex barbell movements. Miles showed up consistently and worked hard, and eventually the gains came. In October 2018 he competed in his first strength competition at the USSF Fall meet in Westminster, going 9/9 and going viral with a video of his final deadlift attempt . Miles continues to set PR's, achieving a 2x bodyweight, 200lbs deadlift in February 2019. He now trains with strongman implements in addition to the barbell, and hopes to compete in a strongman competition in the future. You can follow Miles and his jubilant PR videos on Instagram @smiles_taylor , and you can follow his intrepid coach Uncle Nic @uncle.nic . While you're at it check out some of their sweet merch, including t-shirts and hoodies from the Neversate gym, at https://theloyalbrand.com . Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! Discounts Get 3 months of coaching at Barbell Logic Online Coaching for just $500! Use SUMMERGAINZ at checkout. Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz Use discount code LOGIC to save $10 off belts and more at Dominion Strength Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook

Beast over Burden powered by Barbell Logic

Ditch the PR Obsession: A Smarter Way to Lift for the Long Haul

Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent

Nutrition Psychology for Lifters: Mindset for Mastery with Marcus of Strong not Starving

Master Your Nutrition Habits: The Lifter’s Path to Baseline Consistency

The Nutrition Plateau: When Hard Work Doesn't Show Results (Yet)

Beyond Macros: Building Baseline Nutrition Habits

Why You Need a Nutrition Baseline (& How to Build Yours)

The Gummy Bear Trap: Prioritizing Long-Term Fitness over Short-Term Pleasures

Physical Freedom through Nutrition

Physical Freedom through Nutrition: New Podcast Series

Diet Reboot: Get Back on Track & Stop Diet Derails

Ultimate Guide for Strength Training While Traveling

Helpful Home Gym Equipment

Handling Holiday Nutrition: The Ultimate Guide

Thank You, Listeners (Beasts & Future Beasts)

Unleash Your Physical Freedom: Reclaim Your Body & Mind

Do It Now: Don't Delay Your Fitness Goals - Beast over Burden

Holiday Eating and Baselines - Beast over Burden

Lift Your Way to a Leaner You: Debunking the Biggest Weight Loss Myth

Buy Back Your Time with a Professional Coach

Overcoming Pain & Setbacks

Mastering Fitness Habits: Tips for Lasting Results

Why You Should Walk More

3 Peaks Challenge for Charity - Beast Over Burden

Announcing the Build Your Business Podcast

Returning to the Gym After a Long Break - Beast Over Burden

Should I Lift If I'm Tired? - Beast Over Burden

How to Get Your Back Back - Beast Over Burden

Prioritizing Your Health - Beast Over Burden

Powerlifting Meet: Performance Under Pressure - Beast Over Burden

Barbell Competition: Benefits & Tips - Beast Over Burden

Unshakeable Confidence - Beast Over Burden

Stronger Means Harder to Kill - Beast Over Burden

2024 Olympics Wrap-Up - Beast Over Burden

Lifting With Backpain - Beast Over Burden

Take Action and Train: Time & Strength Wait for No One - Beast Over Burden

Tackling Tweaks - Beast Over Burden

Consistency: Compliance & Technique - Beast Over Burden

Minimum Effective Action - Beast Over Burden

Get Beyond the Sticking Points - Beast Over Burden

Uncomfortable Truths - Beast Over Burden

Accessory Lifts: What's the Point? - Beast Over Burden

Questions for Niki - Beast Over Burden

Gauging Nutrition Progress - Beast Over Burden

Conquer Your Limiting Beliefs - Beast Over Burden

What Building Wealth and Muscle Have in Common - Beast Over Burden

How Can You Invest in Peace of Mind? A Home Gym - Beast Over Burden

How to Lift Forever - Beast Over Burden

Why & How Lifters Should Do Cardio - Beast Over Burden

Recovery as the Limiting Factor - Beast Over Burden

Eat With Us! Our Go-To Healthy Recipes - Beast Over Burden

Swing for the Fences! - Coaching Success

Are More Sets Better? - Evidence Review - Beast Over Burden

The Gospel of Hard - Beast Over Burden

How Can I Look Like Jake Gyllenhaal? - Beast Over Burden

The Evolution of Training Expectations - Beast Over Burden

Tips for Training While Traveling - Beast Over Burden

Menopause...Really We Need to Talk About It - Beast Over Burden

Better Your Bench - Beast Over Burden

Who's Your Daddy? Programming Difficulties for New Dads - Beast Over Burden

Don't Abandon Your Body - Beast Over Burden

It's Hard to Be Professional - Beast Over Burden

Solutions Sans Suffering: Joyful Self-Improvement - Beast Over Burden

The Motive is Muscle - Beast Over Burden

Fluff Updates and Sleep Strategies - Beast Over Burden

Can You Smell What BLOC Is Cooking? - Beast Over Burden

BLOC Wrapped - the BLOCies - Beast Over Burden

What the Fluff!? Strategies - Beast Over Burden

Q&A: BJJ, Nutrition, And Blown Out Pants - Beast Over Burden

Do the Hard Things - Beast Over Burden

Common Beginner Questions - Beast Over Burden

Managing Morbidity & Maintaining Vigor - Beast Over Burden

Holiday Training Strategies - Beast Over Burden

Managing Nutrition Through the Holidays - Beast Over Burden

Deadlifts: Eat Your Spine - Beast Over Burden

Strength for Golf - Beast Over Burden

3 Lifter Pathways - Beast Over Burden

Metrics Aren't Your Master- Beast Over Burden

Strong Families through Strength Training - Beast Over Burden