Weights and Plates Podcast
Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.
S1 E95 · Fri, March 28, 2025
#95 - Getting Stronger Makes Everything Better
Starting Strength Coach Robert Santana talks about how getting stronger helps you achieve every fitness goal, bodybuilding vs powerlifting vs starting strength, novices, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com
S1 E94 · Sat, March 15, 2025
#94 - How To ACTUALLY Build Muscle | Hari Fafutis, SSC
Hari Fafutis, SSC joins the show to talk about doing the Starting Strength Linear Progression, gaining weight, building big arms, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Hari's Instagram: @harifafutis
Fri, February 28, 2025
#93 - Training Like An Athlete v.s. Recreational Lifters
Jesse Vezina joins the show to talk weightlifting, training like an athlete, the trade-offs of pushing your limits, coaching, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com
S1 E92 · Fri, February 14, 2025
#92 - The Globo Gym To Starting Strength
Coach and RDN Juliette Gonzalez joins Robert Santana to discuss her fitness journey from Globo Gyms to Starting Strength, becoming a dietician, working as a coach, beauty standards, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com
Fri, January 31, 2025
#91 - Truth About Upper Body Training
In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com
S1 E90 · Fri, January 17, 2025
#90 - From Crossfit To Starting Strength Coach | Gretchen Geist SSC
In this episode, Robert Santana sits down with Gretchen Geist to talk about her fitness journey, how she went from doing Crossfit to Starting Strength, becoming a coach, and exaggerated expectations in the fitness industry. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Follow Gretchen on Instagram: @sofechsogretch
Wed, January 01, 2025
#89 - New Year, New Goals: Removing Your Limitations
Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Wed, December 18, 2024
#88 - It's Time to Rethink Body Fat
Many people (most?) get into fitness because they want to look better. At least, that's a primary reason. It's a worthwhile goal -- looking better is a gateway drug to performing better after all, becuase your performance (i.e. your strength and conditioning) drives your body composition. There is a big breakdown in what many people perceive as the ideal or even just good body composition, however, and what is realistically achievable for the average person without PEDs. Social media and pop culture has warped people's idea of what a good physique looks like, and what healthy body fat percentages look like on strong, muscular men and women. In today's episode, Dr. Santana and Coach Trent attempt to rebalance the scales of body composition, and point out that strong, functional men and women don't have to be (and shouldn't be) lean and ripped to be healthy. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Tue, November 26, 2024
#87 - Thanksgiving: Time to Gain or Restrain?
It's that time of the year again, the uniquely American feast that is Thanksgiving. It's a time of feasting and festivities, but for a lot of people the feasting doesn't end when the holiday is over... it extends over the next five weeks until the end of the year. As Dr. Santana points out, there is some research that shows people tend to gain a few pounds over the holidays, then go back to eating at maintenance in the new year. They end up a few pounds heavier, however, and don't lose it, then repeat the process again the next year, and the next. This checks out with practical experience. Most people get fat fairly slowly, over time. If you don't want to be a statistic, Dr. Santana and Coach Trent offer a few strategies for planning your eating during Thanksgiving and holiday season. Having a basic plan can help you enjoy the holiday without blowing up your goals. And for you skinny, underweight lifters out there... this can be a great time of the year to kickstart your gains! Put on 5-10lbs, and watch your lifts take off. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Wed, November 06, 2024
#86 - The Rep Before the Set: Don't Make The Biggest Setup Mistake
In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform . Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentimes the difference between a successful set and missed reps, especially when attempting a limit set or new PR. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, October 18, 2024
#85 - The Illusion of Safety
Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the reality of aches, pains, and sometimes injuries that occur during hard physical training. When we train with barbells, we are pushing our bodies to the limit to grow muscle, get stronger, and become more resilient. Even if we aren't great athletes squatting and deadlifting several hundred pounds, improvement requires pushing the limit, and pushing the limit increases the risk of aches, pains, and injuries. Moreover, as Coach Trent points out, life itself is non-zero risk, and many people get hurt without ever touching a barbell. So, the idea that you can control "not getting hurt" is false. You can bend the curve in your favor to reduce the likelihood of tweaks and injuries, but life happens. The best you can do is be strong and resilient so that you can bounce back from tweaks and injuries faster, and develop the mental fortitude to deal with the setbacks they cause. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Mon, September 30, 2024
#84 - Why You Need to Understand Advanced Programming
One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general, is that genetically average people are lifting weights and sticking with their program for multiple years. No longer are only gym rats and serious athletes dedicating themselves to years of sustained progress in the weight room -- now there are 55 year old moms with 5+ years of barbell training experience under their belts. Most of these people are advanced lifters, even though they aren't competitive athletes. And advanced lifters have different programming needs than novices and early intermediates, especially when they aren't athletically gifted or possessed of a high training drive. It's important, therefore, to understand what advanced training looks like, not just for very strong, competitive lifters, but for average folks with more pedestrian numbers but similar long recovery windows. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, September 13, 2024
#83 - The Risks of Weight Gain for Strength Training
It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highlights an important fact -- to gain muscle, most people will need to put on bodyweight while increasing their lifts (a small percentage of very overweight or obese people already have enough excess energy on hand in the form of fat stores to run the program without gaining weight). Muscle doesn't just grow from nothing, their needs to be surplus calories on hand to build new muscle mass and connective tissue while the weight on the bar goes up. Like anything in life, however, gaining weight is not without risk. For the most part it's very safe, especially since you will be building strength and adding muscle mass which will improve your both your health metrics, function, and your quality of life. There are a few potential problems some people will encounter with increasing body weight that need to be addressed, however. In today's episode Dr. Santana and Coach Trent discuss those problems, including cardiometabolic health and blood glucose levels, and how to mitigate them during your training journey. Hint: stop skipping your conditioning! Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, August 30, 2024
#82 - Testosterone, TRT, and You
Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improving their strength and physique, and some low T clinics are happy to oblige. Dr. Robert Santana and Coach Trent Jones share their thoughts on the recent popularity surge of TRT, and when it's appropriate for trainees. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, August 16, 2024
Strength Training for the Obese Trainee
We've talked about how an overweight trainee should approach strength training with an eye toward "recomping," that is, changing their body composition with more muscle and less fat. But what about very overweight or obese trainees? Dr. Santana and Coach Trent discuss their experiences training obese people wanting to lose weight and get strong in their novice phase of training. Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Mon, July 29, 2024
#80 - Does Upper Body Really Need More Volume?
When the upper body lifts stall, the typical programming answer is "add volume." Some do this by increasing frequency -- the number of times you perform the lift each week -- and some do it by adding more sets during each upper body session. Others do both! It's not bad advice for a lot of people coming off of novice upper body programming. Many of these lifters have low press and bench press numbers relative to thier squat and deadlift, so adding a few extra sets during the week, whether it's via introducing a fourth pressing slot or by increasing the number of sets per workout, doesn't add that much systemic fatigue to the workout. For more advanced lifters, however, especially those with high upper body numbers relative to their bodyweight (pressing at or above bodyweight for multiple reps, and benching well above bodweight), it is less clear that high volume training is necessary to drive strength gains. Maybe what you need at this point is less volume . Dr. Santana and Coach Trent bust the myth that high volume training is necessary for growing the upper body, and discuss how stress and fatigue play a significant role in upper body programming -- this is not just a squat and deadlift problem! Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Weights & Plates on YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, July 12, 2024
#79 - Barbell Burnout: Remembering Why We Do This
Burnout is a common complaint, whether it's from work, family, extracurricular activities, or all of the above. It happens in training too. Train long enough and you'll notice people in the community who were once avid lifters fall off the map. Some quit for good, or only sporadically train, others find different sports and activities to pursue, and those who remain tend to be lifers. Some people who quit barbell training cite burnout as the cause. For whatever reason, training no longer served their needs or fit into their life. Usually, burnout happens because there is a misalignment between lifestyle and goals, and lifters find themselves doing a lot of work they really don't want to do, in order to generate marginal gains that no longer seem to matter much. In short, the goals of the training no longer align with their values and desires. Dr. Santana and Coach Trent discuss the ways burnout happens, how to realign priorities when it happens, and get back in touch with the reasons you wanted to train in the first place. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, June 21, 2024
#78 - Are Your Goals Compatible With Your Lifestyle? Abs Don't Come Easy
While there are many good reasons to lift barbells and get strong, many people are motivated at least initially by the prospect of looking better. Improving their body composition, which means building muscle mass and losing body fat. For the average person, getting strong requires a lot of hard work and dedication, more than most people expect. Achieving above average body composition requires even more work, and ultimately begs the question: are your goals compatible with your lifestyle? Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, June 07, 2024
#77 - YMMV: We're Not Powerlifters, And That's OK
In the gym coaching real people, the knowledge and experience gained from years of hard work under the barbell pays off -- a person who has put themself under the yoke and actively learned to troubleshoot problems and adjust training variables is well prepared to help other people do the same. On the internet, however, the biggest total (or the biggest bicesps) wins. Dr. Robert Santana and Coach Trent Jones discuss the storm of comments around Dr. Santana's recent instagram post citing various problems with RPE, and note that all of the comments come from powerlifters , that is, people compete in the sport of powerlifting. The message of Weights and Plates is, and always has been, for people interested in strength training, not the sport of powerlifting. It's certainly not for elite lifters at the top of the sport. Although the general public doesn't always seen the difference, strength training has very different goals than powerlifting -- namely, health. So, be cautious taking advice from the strongest, most jacked guys on the internet. What works for them may not work for you, the average person. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, May 17, 2024
#76 - Leaving Behind the Quitter's Mindset
Strength training demands a lot from a trainee, especially after the honeymoon wears off (i.e. the novice linear progression starts to get hard). It's hard work, short but intense, and involves facing fear on a regular basis. As you advance into intermediate territory, the time between PR's increases, and requires patience and persistance. The stronger you get, the more you have to pay attention to your recovery factors -- food, sleep, and stress -- to properly recover from workout to workout. Strength training is a weed out process, you might say, for those looking for the easy way out. There are many looking for an easy way out that quit when things get hard. For those who persist, however, strength training offers many benefits beyond the physical adaptations. Strength training teaches patience and perserverance. It teaches you how to face fear by exposing you to gradually more difficult tasks (adding weight to the bar in small, regular increments). If you stick with this process, you can aquire a tough, resilient mindset, and leave behind the quitter's mindset. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, May 03, 2024
#75 - Science Is Fake with Stef Bradford, PhD
There's seemingly no end to the "evidence based" coaches out there nowadays making all sorts of claims about you should train, backed up by scientific data. Have you actually read any of the papers they cite to back up their claims? It turns out, there are numerous problems with the field of scientific research, from the actual design of the experiments to the reporting of data, the publishing process and peer review, and, last but not least, skewed incentives for the people carrying out research at every level. Dr. Bradford, who earned a PhD in Pharmacology and Molecular Cancer Biology from Duke University in 2004, walks through the problems with the modern scientific process, and why professional research is the not the same as science. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Mon, April 15, 2024
#74 - Training and Diet for Women
To quote Mark Rippetoe, "women are not a special population, they are half the population." In other words, women fundamentally train for strength the same way that men do -- the same principles of progressive overload, using compound barbell lifts that target the whole body, and nutritional principles apply. There are a few exceptions, however, and that's what Dr. Santana and Coach Trent address in today's episode. How Birth Control Can Inhibit Strength and Performance by Lea Genders: https://www.leagendersfitness.com/news/how-hormonal-birth-control-can-inhibit-strength-and-muscle-development Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, March 29, 2024
#73 - Why You Missed a Rep: Four Questions to Ask
Dr. Santana and Coach Trent wrap up their mini series on post-novice programming with an important discussion on understanding why you missed reps. The novice linear progression cannot last forevever (or else we'd all be squatting 1,000lbs!), and as the saying goes, all good things come to an end. This means that at some point, you'll miss reps. What do you do then? Some people have the impression that missing reps means it's time to change the program, and that's not necessarily true. Often there are recovery issues at play that can be addressed, allowing the lifter to extend progress on the novice linear progression with a few simple tweaks. In today's episode, Dr. Santana and Coach Trent walk through the The First Three Questions outlined in the Starting Strength method, and a fourth question, related to the stress/recovery/adaptation model. In the Starting Strength article The First Three Questions , Rip identifies three important questions to ask yourself when progress stalls: How long are you resting between sets? How big are your jumps in weight between workouts? How much are you eating and sleeping? The demands of heavy barbell training are high, and many trainees miss the mark on one or more of these questions, especially a few months into a novice linear progression when every lift has become hard. Coach Trent adds a fourth question to the mix: what other stressors are going on in your life? Psychological stress affects physical perormance, especially when it becomes chronic stress. Especially for busy adults with lots of responsibilities outside the gym, you have to account for life stressors in your recovery and programming. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, March 08, 2024
#72 - The SRA Cycle and Intermediate Programming
Dr. Robert Santana and Coach Trent explore the Stress/Recovery/Adapation cycle (adapted from Hans Selye's General Adaptation Syndrome) and how it serves as a guiding model for programming decisions in the intermediate phase of training. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Fri, February 23, 2024
#71 - Programming After Novice: Making the Weight, and Your Technique, Go Up
The novice linear progression (NLP, or LP for short) is a fun time in the training career of a lifter. Never will you make as much progress -- and as fast! -- as you will during LP. It's also brutally hard, especially toward the end. Nevertheless, it comes to an end for every lifter, and people often spin their wheels trying to figure out what to do once the simple A/B program stops working. In today's episode, Dr. Santana and Coach Trent discuss some basic principles of post-novice programming, and point out that at all stages of the game, the main goal is that the weight must go up. Weights & Plates is now on YouTube! https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Mon, February 12, 2024
#70 - No Fear, No Gain
For a variety of reasons, the predominant form of exercise in popular culture is endurance training. Endurance is valorized in the media, with sports like swimming and running receiving prime position in Olympic broadcasts. Military films often depict the hero enduring through miles and miles of trackless jungle and urban wastelands. The overarching experience of endurance training is pain , and pain is relatable. Everyone suffers, or will suffer, from pain in their life. It's even in the popular saying: "no pain, no gain." Strength training, however, does not elicit the same pain response that endurance training does. Strength training does not burn or ache, it is an entirely different experience. Squatting a heavy set of five with a barbell feels like being crushed by a Mack truck; you must overcome an intense amount of pressure in your whole body, while pushing as hard as you can against the weight. Your body dumps adrenaline, increasing your heart rate and blood pressure. The set begins long before you step on the platform too. Hours or even days before the event, the anticipation of a heavy, all-out set of squats gives you butterflies. Strength training is, essentially, engaging with and conquering a fear response. For this reason, strength training is a harder sell in the fitness community. It is socially acceptable to pound a trainee into the ground with endurance training. People will pay dearly for it, in fact! Just look at Crossfit, where they frequently claim "your workout is our warmup." Yet, if you want to build a strong, resilient, muscular body, learning to face your fears and lift heavy barbells is a must. It's a useful skill in the gym, and in life. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Sun, February 11, 2024
#69 - We Command You to Grow! (With the Barbell)
You've tried the templates in the bodybuilding magazines, from the bodybuilding sites. You've tried lifting like the big jacked, ripped dudes on social media... and it hasn't worked. You don't look like them, and your growth has stalled out. For some reason we accept that in sports, we shouldn't expect to perform like pro athletes without elite genetics and many years of training, but in fitness, we expect to acheive the look of people with outlier genetics, years of training, and, often, performance enhancing drugs as well. In today's episode, Dr. Santana and Coach Trent explain why basic barbell training is the answer to a better physique for the vast majority of trainees -- and that includes you! Compound lifts -- the squat, bench press, overhead press, and deadlift -- work the entire body with very heavy weights if you progressively train them, that is, add weight to the bar on a regular basis. Because they utilize so much muscle mass, they can produce a stimulus for growth that no isolation exercise can match, and many of the best physiques in the world were built, at the beginning, with a lot of basic compound lifts. A solid base of strength in these four lifts forms of the base of the pyramid for body composition. A guy that works hard to get his squat to 315 and bench to 225 will have a decent set of legs and chest! Once that is achieved, he can then bring up his weak points with a small selection of assistance work. The same guy squatting only 185 is wasting his time trying to do any assistance work -- he simply needs to drive his squat up. So, if you're tired of not having a muscular physique and "looking like you lift," then re-dedicate yourself to acheiving some baseline achievements on the main barbell lifts. Then, when it's time to introduce some additional exercises, you'll have a much better base of strength to perform them with (i.e. you'll be able to do those lifts heavier, and thus get more out of them) and you'll have a much better idea of where your actual weak points are. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com
Sat, February 10, 2024
#68 - The One Thing Your Training Is Missing: Consistency
Happy New Year! To kick off 2024, Dr. Santana and Coach Trent discuss the biggest ingredient to success in achieiving your fitness goals -- consistency. All the talk about programming and training splits and macros is futile if you aren't taking action consistently to meet your goals. Many people struggle with consistency, however, so they dive deep into the factors that influence consistent action: environment, motivation, and discipline. Dr. Santana points out that every trainee has modifiable and non-modifiable factors in their life, and optimizing the things you can modify, while setting expectations around what you cannot, is important to creating a productive environment. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, February 10, 2024
#67 - Lessons Learned in 2023: Hypertrophy BS, Arm Training, Food Quality, & More
Dr. Santana and Coach Trent share some of the lessons they've learend about training, health, nutrition, and human behavior in 2023. Happy New Year! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, February 10, 2024
#66 - What Dogs Can Teach Us About Strength Training
A meandering chat about dog training turned into an interesting idea for strength training. Trainees are not so different from dogs -- they have different personalities, different motivations, and different "drives" -- and therefore they will respond best to a program that most closely matches their individual traits. An enthusiastic endurance athlete who regularly runs marathons or cycles long distances, for instance, would likely struggle mightilty on a program that calls for them to frequently hit singles or doubles on the big compound lifts. Likewise, an amateur powerlifter probably wouldn't enjoy the burn and sweating of a bodybuilding workout. We could say that in these examples the lifter would be training in inhibition, that is, against the things he enjoys doing. A better program for compliance (and therefore, better for outcomes in the long run) is one that matches a lifter's natural drive. Endurance athletes still need to lift, but will probably do better with a program focused on 4-5 big compound lifts for sets of 3-5 reps, perhaps only two days per week. Simple and effective for general strength training. This kind of program won't prepare the lifter to hit impressive 1RM's, but it will build muscle, build strength that will carryover to the endurance activities, and won't interfere or take away too much time from the fun endurance training. If you have big goals, however, you may need to train in an "inhibitory" manner for a while. For the average person, taking your deadlift from 405 to 500 may take a couple years and will definitely require some sacrifice in other areas of physical fitness. You will likely have to cut out all non-lifting sports and physical activites while you train for this, and you may have to gain more bodyweight than you want to for those sports to facilitate the lifting. This is not a bad thing, but you should have an end date if you want to stick to your goals. White knuckling your way through two hard years of training is not going to work for most people. Understanding your drives can help you setup a program that you will comply with, and because of that compliance, you'll see results and have some fun in the process. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, November 17, 2023
#65 - Do You Need to Do High Rep Sets for Growth? Gross vs Fine Muscular Development
One idea in the fitness community that just won't die is that you need to do high rep sets (10's, 15's, 20's) when the goal is to build muscle. What so many people miss in this conversation, however, is that the context matters . To start with, the lift matters! Squats for sets of 10 or 15 are probably not a productive use or your time, because the fatigue generated from heavy compound lifts usually causes technique breakdown as you approach failure. Lying triceps extensions, on the other hand, can and should be pushed for sets of 10 or more. Dr. Santana and Coach Trent break down the idea of high rep sets, and discuss when they might be appropriate and how they deploy them. As Santana explains, most of the bodybuilding advice out there about high rep sets is targeted toward fine muscular development -- advanced bodybuilders chasing muscular growth in specfic areas. But most people trying to improve their physique are really looking for gross muscular development, that is, growing the whole body, and that is best accomplished by heavy compound lifts with assistance work peppered in as needed for more advanced trainees. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sun, November 05, 2023
#64 - Reading vs Doing: Why You Can't Read Your Way to Strength and Good Training Habits
Mark Rippetoe and Marty Gallagher Interview (3 Parts): Part 1: https://youtu.be/siaDQdpQPRQ?si=jBBEqMFP6drd1mKm Part 2: https://youtu.be/TxjibbKJ8UE?si=YilgpD6MG6bxAGZG Part 3: https://youtu.be/RIe_7ODKycQ?si=6t5M2L88a0J7DvGV Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, October 20, 2023
#63 - Diet Deloads: Stop the Non-Stop Dieting
When people hire Dr. Santana looking to lose a significant amount of weight, it's almost certain this isn't their first attempt at dieting. In fact, what Dr. Santana typically finds with overweight and obese weight loss clients is that they have been dieting for years. They are essentially always in weight loss mode. The problem is, they haven't lost the weight, which indicates that their compliance is spotty at best. Dr. Santana also points out that even if compliance is low and they haven't lost weight, there is a psychological toll from constantly dieting. The solution? You need to take breaks from dieting if you want to lose weight and keep it off long term. A diet deload, if you will. Losing weight imposes stress on your body, both physiological and psychological stress, and the fatigue from that stress compounds the longer you stay in weight loss mode. In programming we take deloads to disappate fatigue when it has gotten too high and we risk overtraining, tweaks and form breakdown. The same concept works for dieting. Dr. Santana's recommendation is to limit your dieting to 12-16 weeks at a time, then take a break. During the break, raise your calories and eat at maintenance for several weeks. You'll likely gain some weight back -- at the very least from water weight due to the increased food -- but that's ok. You're disappating stress and fatigue, helping your body feel better, and improving your mental state before the next round of dieting, if you choose to continue. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, September 29, 2023
#62 - Pain, Tweaks, and Injuries: How to Overcome Training Roadblocks
Pain and "tweaks" are an inevitable part of training. If you live an active life, both in and out of the gym, then you will eventually tweak something and experience pain. You might even (heaven forbid!) get injured, and require rehab. So learning how to deal with pain while continuing to train and get strong is a very important part of the training process. Pain is a complex experience, as much psychological and emotional as it is physical. Through their combined nearly four decades in the gym, Dr. Santana and Coach Trent have learned how to train around tweaks and injuries, and rebuild confidence under the bar after they happen. One key is exposure without danger. Once you understand that you can still move and do something productive in the gym, even if you are experiencing pain, then you can start to find ways to train at a level that encourages healing without risking further aggravation or injury. And the accumulation of these experiences, of training just at the point of discomfort but not danger, helps you to rebuild trust in your body and train your brain that your body is capable of being strong and functional in and out of the gym. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, September 16, 2023
#61 - Lessons from the Old School Gym
There's something about the vibe of the old school, black iron gym. Whether it's a powerlifting dungeon straight out of the 80's, a bodybuilding gym packed full of machines and dumbbells, or a weightlifting hall with rows and rows of platforms, the single-purpose gym dedicated to training (not merely exercise) is a special place. A place where shit gets done, where hard effort and consistency are the primary currency. These gyms are hard to find, but you know them when you walk in the door. The energy is palpable. In today's world of online coaching and affordable home gym setups, many trainees haven't experienced this sort of old school gym, and they probably should! If you're serious about your training, you owe it to yourself to train at a gym like this. Whether you're a novice struggling to squat 315 (or 200!) or a you've been at it for years and feeling burnt out, training at an old school gym -- even if it's just for a little while -- can ignite some fire and passion in your training program and set you up for success. Mark Rippetoe and Marty Gallagher Interview (3 Parts): Part 1: https://youtu.be/siaDQdpQPRQ?si=jBBEqMFP6drd1mKm Part 2: https://youtu.be/TxjibbKJ8UE?si=YilgpD6MG6bxAGZG Part 3: https://youtu.be/RIe_7ODKycQ?si=6t5M2L88a0J7DvGV Kirk Karwoski squat instructional video (he squats 600x8 beltless at the end!): https://youtu.be/-hd8mN765KQ?si=PktYt_b5x3Zxo3ac Karwoski 1,000lbs double: https://youtu.be/Oo1tU1YqPp0?si=xDLu_pO-5jfW0bQq Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Mon, September 04, 2023
#60 - The Non-Linear Progression
A common frustration for intermediate lifters in their first couple years of training is an inability to maintain their peak strength. Whether it's a 1RM, a 5RM, or even a PR for sets across, for the vast majority of people something will interrupt their strength training progression and knock them off track, and they'll miss lifts they have previously hit. On top of that, attempting new PR's will become more unpredictable, and even if they did everything right, the weight sometimes just won't move. Did they get weaker? Is all their previous work in vain? Of course not. What these trainees experience is the difference between building strength and expressing strength. Learning to manage your expectations over the long haul is an important part of training for life. You won't always be at your peak (after all that's what makes a peak, a peak), but if you pay attention to moving up your floor over time, then new, higher peaks will eventually come. In the meantime, learn to set reasonable expectations, understand what's happening when you stall out, and set yourself up for success by committing to the process, rather than hanging your enjoyment solely on PR's. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Mon, August 21, 2023
#59 - Women and Eating to Build Muscle Mass
Dr. Robert Santana and Trent Jones address the topic of eating to gain muscle mass for women. While the physiology of bulking, as described in episodes 57-58, is no different for women than it is for men, the degree to which women need to eat for muscle mass and the total amount of muscle gain possible is different. In general, women are not able to convert surplus calories into muscle mass as efficiently as men, so Robert and Trent advocate for a slower rate of gain for women trying to build muscle and get stronger. Additionally, women are not able to take advantage of increased leverage from gaining weight as much as men can, due to different fat distribution patterns, therefore women won't typically gain as much total weight as men (when comparing men and women of equal height). Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, August 04, 2023
#58 - Bulking, Part Deux
Dr. Robert Santana and Starting Strength Coach Trent Jones continue their discussion on bulking, including favorite foods for amassing calories, how fast you should gain weight, and why the weight on the bar should be the main metric of progress. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sun, July 23, 2023
#57 - Why You Should Probably Be Bulking
It's a common debate in the Starting Strength world and the world of lifting and aesthetics in general -- do you have to get fat to build muscle? Dr. Robert Santana and his co-host Trent Jones, SSC tackle this question and explain why, if you're a male looking to improve your physique, you probably need to bulk to gain muscle, drive your barbell lifts up, and later, cut body weight to lose the fat. So, to answer the question more directly: do you have to get fat? No, but you're gonna gain more fat than you want to, and there's going to be an uncomfortable period where you're fatter than you want to be. Just understand that's it's necessary to get strong, and getting strong is how you will eventually get the look that you want! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Mon, July 10, 2023
#56 - Summer PSA: Change Your Environment
We know it's summer, and your busy. Kids are home from school, you're going on vacation, having cookouts... and we hope you enjoy these things! However, as a diet coach, Dr. Santana has observed a few common problems people have when trying to lose weight. One of those is snacking. Inevitably, people who keep a lot of snacks in their pantry end up overeating them and gaining weight when they're trying to lose. There's an easy solution to this, however. Throw them out! If you want to change your food habits for the better, you have to change your food environment. Throw out the snacks, and only keep food that requires preparation to eat. If you make it harder to obtain snack foods -- as in, you have to go to the store to get them -- then you'll be less likely to eat them. It's those daily habits that add up over time toward the body composition you want or extra bodyfat you don't want. So, simply changing your food environment can stop the grazing and little bites that add up day after day. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Tue, June 20, 2023
#55 - Does Technique Really Matter?
It has become popular in the last few years for coaches in the strength and fitness world to question the concept of "technique," that is, that technique matters when it comes to getting stronger, building muscle, and injury risk reduction. One claim is that certain standardized technique hallmarks such as squat depth definied as the "hip crease below top of patella" are arbitrary, and that one could strong squatting deeper or higher than that. Others claim that certain techniques such as lifting with a rounded back, while inefficient, do not increase the risk of injury during training. Dr. Santana and Coach Trent attempt to wade through the bullshit, find the nuggets of truth in the claims, and discuss whether technique really matters"when it comes to getting stronger and more muscular. They also offer tackle the misconception that lifters must have "perfect" technique before adding weight to their lifts, and where their personal line in the sand is for technique quality. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, June 02, 2023
#54 - All About Abs, and Why You Don't Have Them
There's nothing more elusive and coveted in modern fitness and aesthetics than visible abs, the "six pack." For many, it's the holy grail of aesthetics. Many people, however, fail to achieve a six pack even after shedding a lot of body fat. How do you get them, then? Is it even possible for most people? Dr. Robert Santana and Coach Trent break down the mystery of "abs," discuss the relevant anatomy, anatomical variation in the population, and why most people need to worry about building muscle mass, not losing body fat. Tendinous Inscriptions of the Rectus Abdominis (check out the cool pics!): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6173272/ Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, May 19, 2023
#53 - A Chat with Uncle Rip on Food, The Great Fat Lie, and The Obsession with Leanness
Dr. Robert and Coach Trent recently met up in Wichita Falls, TX, the home of the Starting Strength organization, for a strengthlifting meet at Wichita Falls Athletic Club. While they were there they sat down with the man himself, Mark Rippetoe, author of Starting Strength: Basic Barbell Training 3rd Edition and many other books and articles, to chat about how much the food landscape has changed in his liftetime. They also touch on the obsession with leanness in modern popular media, and how the average individual can look much better in a t-shirt with proper strength training , but not random trips to the gym to catch a pump. You can find Rip and all his books, articles, videos, podcasts, and more at the mainsite for Starting Strength: https://startingstrength.com Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, May 06, 2023
#52 - Intro to Strength Sports, and Why Training Isn't Competition
For people new to barbell training, it's not uncommon to hear the process of strength training referred to as "powerlifting," or even "weightlifting." And while yes, we are lifting weights, that is not the same thing as weightlifting -- which is the sport of Olympic weightlifting, a barbell sport involving the snatch and clean and jerk. Likewise, while strength training involves the squat, bench press, and deadlift (and press), powerlifting is actually a sport in which the squat, bench, and deadlift are performed for a single rep under the rules and judgment of a federation. So, if you're unfamiliar with the strength sports of powerlifting or Olympic weightlifting, today's episode explains how these sports work, and why strength training is a very different thing from competition -- even if they look the same to casual bystander! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, April 21, 2023
#51 - Supplements: Are There Any Worth Taking?
Supplements are a huge industry, and showing no signs of slowing down. The idea that a pill, or a powder, or a drink can transform your fitness and body composition is irresistible, it seems, as people continue to pour billions of dollars into the supplement industry. Do any of them actually work though? And if so, which ones? Dr. Robert Santana and Coach Trent Jones wade through the most popular performance enhancing supplements, and offer an opinion which runs counter to what most will tell you: most of them DON'T work, and if you aren't training hard and cultivating healthy daily habits, NONE of the will work! For those of you willing to do the hard work, however, there are a couple supplements which might help you gain a little edge in the gym. But you probably didn't need it anyway. Cycle for Pennies Condensed Article: http://doggcrapp.blogspot.com/2006/11/cycle-for-pennies-condensed.html?m=1 Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Mon, April 10, 2023
Stress, Fatigue, and the SRA Cycle
Coach Robert and Coach Trent discuss some recent developments in their own training, which prompts a discussion on how stressors affect the SRA cycle, and why advanced barbell training can be deceptively simple. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, March 24, 2023
#49 - RPE and Autoregulation
RPE is a commonly used tool for programming, and has continued to grow in popularity with the rise of barbell training, barbell sports such as powerlifting, and the online coaching industry. It's a novel tool which uses the lifters' perception of their effort (RPE stands for rate of perceived exertion) on a given set, on any given day, to influence programming decisions. It's an innovative way to approach programming, and certainly convenient for online coaches that don't have the benefit of watching lifters perform in real time, but is it actually useful? Coach Robert and Coach Trent debate the merits of RPE, and discuss the related concept of autoregulation, in today's episode. Usually RPE is assigned to a set and rep scheme, such as "perform a single at RPE 8," and the lifter will choose the load depending on their perceived exertion level. If the lifter is feeling fresh and full of energy, they will go heavier; on the other hand if they go into the workout fatigued and low energy, they will go lighter. In both cases, the perceived exertion is the same. This is a form of autoregulation, an important aspect of programming for advanced trainees in which the programming must adapt to the fatigue level of the trainee from workout to workout. Performance becomes more unpredictable the more advanced a trainee becomes, and autoregulation is important to avoid injuries and overtraining during periods of high fatigue, as well as take advantage of good days when energy is high and the loads are moving fast. For a novice trainee, however, RPE and autoregulation can be a minefield. Novices by definition lack the experience to understand what their level of exertion is on any given set, relative to what their total capacity for exertion. The process of linear progression, in fact, retrains the mind about what is possible as the lifter continually tackles heavier and heavier weights, often well past the point they thought they could go. Even for intermediate trainees, using RPE prescriptively to determine working loads can result in undertraining, or trainees spinning their wheels, if their weight selection does not involve regular progressive overload. So... is RPE bullshit? Not quite. It can be a useful tool for the right lifter, but that lifter is probably fairly advanced and has accumulated a lot of time under heavy weights. For most people training in the gym, who are novices or perhaps early intermediates, it's not a great way to approach programming. At least Coach Robert and Coach Trent don't recommend it. RPE Chart -- Reactive Training Systems https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/ Mike Tuscherer Interview with Mark Rippetoe https://youtu.be/
Tue, March 07, 2023
#48 - Does Getting Stronger Make You a Better Runner? Client Interview with Liv Miller
Robert invites one of his clients, Olivia Miller, onto the show to discuss her training program for a 50k race she ran in February. Liv is a former D1 soccer player now working in the healthcare field. She turned to running after graduation as a way to keep herself physically challenged, and to stave off some of the boredom and stress of the COVID lockdowns in 2020. A natural competitor, Liv excelled in running and began training for longer and longer races, with her recent 50k being the longest. Several months ago she sought out a coach through Rennaissance Periodization to help her improve her strength and nutrition. After a few months of dedicated strength work, in which she incorporated the basic barbell lifts -- squat, press, deadlift, and bench press -- into her program for the first time since college, she asked Robert to program her running as well. He did, gradually ramping up her mileage after the strength phase and maintaing her strength in the weightroom with an RPE based loading scheme. The approach worked, and Liv hit some PR's while feeling noticeably stronger and more resilient during the race, and with less aches and pains durign the training process as well. You can follow Liv's running on Instagram @livimillr Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, February 17, 2023
Struggling to Get Bigger/Leaner? Strength Is Your Limiting Factor
An impromptu training discussion leads to a whole episode about why strength is limiting factor for the vast majority of people trying to get bigger and look more muscular. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, February 03, 2023
#46 - What Now? Getting Lean After Novice LP (Skinny Fat Lifters)
Rounding out the January series on improving strength, muscle mass, and physique for the skinny fat novice, Coach Robert and Trent lay out what the early intermediate phase tends to look like in terms of programming and body composition. After building a solid base of strength in a well-executed novice LP, the formerly skinny fat lifter has most likely gained an appreciable amount of muscle mass. An average sized male, 5'7" to 5'10", will weigh roughly 200lbs at this point, and should be squatting in the high 200's to mid 300's for a top set (perhaps even sets across), deadlifting the high 300's to low 400's, benching in the low 200's, and pressing over 135. Note those are rough numbers and genetics, anthropometry, and proficiency with technique can greatly influence those numbers up or down on any given lift. Despite these considerable gains, many lifters find that they aren't as lean and defined as they wish to be, because the process of putting on that muscle mass brought some fat mass as well. This is a good time to consider a moderate cut in bodyweight, perhaps 10-15lbs for a 200lbs male, to lose body fat and bring out some definition. By keeping protein intake high during the process, the lifter can minimize muscle loss during the cut. Depending on the lifter's goals, the early intermediate phase of training can be a good time to introduce variations of the main movements to address weak points in the musculature, and reduce systemic stress on the body during a cut. Exercises like the leg press, front squat, curls, tricep extensions, and dips can help a lifter bring up lagging parts of hte body that did not grow proportionately during the novice phase of training. As they are inherently less stressful than heavy compound lifts, particularly on the lower back, they are also good options to continue training when a caloric deficit causes fatigue. The key point to intermediate training is this: decide what your goal is, and organize your training and food intake around that. Without a clear goal, your training won't have a clear direction, and you're likely to end up spinning your wheels. This also means that you can't have everything at once! If your goal is to lean out, you probably won't continue to improve your top end strength on the main barbell lifts. Likewise, if you're goal is to continue improving your 1RM's, you probably won't lean out because continued strength gains will require lots of food to support training. It is possible to have both in the long run, but it's a multi-phase process, so pick one goal and get after it! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream <a href= "https://www.jonesbar
Fri, January 20, 2023
#45 - The Muscle Masterclass: Andy Baker on Hypertrophy, Common Upper Body Mistakes, and the Best Lifts for Growth
On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of Practical Programming for Strength Training, 3rd Edition and The Barbell Prescription: Strength Training for Life After 40 . Andy is a master coach with a wide range of expertise and interests. He coaches high level competitive powerlifters, bodybuilders, high school and collegiate sport athletes, and regular folks just looking to become generally fit and strong. Along the way he's learned a lot about packing on muscle, and has identified common mistakes guys make when struggling to add mass, especially to their upper body. In today's show Andy addresses the difference between strength training and hypertrophy training, a frequent point of contention amongst powerlifters, bodybuilders, and the "gym bro" crowd. As Andy puts it, both bodybuilding and powerlifting are performance based, whether you like it or not. The powerlifter obviously must perform on a platform where his or her best lifts will be judged on completion, while a bodybuilder is judged on more subjective criteria such as muscle size, symmetry, and separation. Both competitors are strength athletes; growing muscle requires regularly adding weight to the target lifts and progressively overloading them. Where they will differ is specificity. The powerlifter will need to train his skill and neuromuscular efficiency in producing 1RM's on meet day, while the bodybuilder needs to look a certain way. For the bodybuilder, then, the ideal rep ranges will be higher -- most likely 4 to 12 reps -- while the powerlifter will spend more time in the 5 and under rep range. Likewise, the bodybuilder will choose exercises which stimulate the most muscle group for their unique body type, anthropometry, and genetic predisposition, while the powerlifter will spend most of his time performing the competion lifts (squat, bench, deadlift). Thus, one of Andy's keys to growing muscle mass is understanding that the goals are different from general strength training and especially competitive strength sports. There are no required lifts for growing muscle. Instead, you want to focus on lifts which are highly stimulative to the muscles you're trying to grow, and these lifts will vary from person to person. Andy paraphrases one of his influences, bodybuilding coach Dante Trudell, when he says "pick a handful of movements
Fri, January 06, 2023
Get Rid of "Man Boobs" Forever: Advice for the Skinny Fat Male
It's the new year, and a time when many people resolve to work eat, eat better, and improve their body composition. Some guys aim to lose weight, others to gain it, but what about the in-betweener, the guy who is of normal bodyweight, normal BMI, but still appears unathletic -- low muscle tone, no visible definition, and maybe even excess fat around the pectorals (man boobs) and waist line. This condition is often referred to as "skinny-fat," and skinny fat people often mistakenly think that they need to lose fat to look leaner and more muscular Coach Santana and Coach Trent explain, however, that the skinny-fat person's problem is they are undertrained and undermuscled. And the answer to the skinny-fat dilemma is to get strong and gain muscular bodyweight in the process. That's right, gain weight! It may seem counter-intuitive at first, but gaining muscle results in more visible defintion by spreading existing fat mass over a larger surface area. It's just arithmetic too. If you gain weight that is mostly muscle, then the ratio of your muscle to body fat will go down, and therefore your body fat percentage will go down. In other words, gaining muscle makes you leaner! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, December 23, 2022
Setting Goals for Next Year: Process Over Results
Coach Santana (now officially Dr. Santana!) and Coach Trent discuss their approach to setting goals for training, health, and life. It's easy to buy into the idea of resolutions and setting lofty results -oriented goals, and it feels good to do it! I'm going to squat 500 next year! I'm going to get down to 15% body fat next year! I'm going to lose 30lbs! These results or number oriented goals sound good, and setting them gets you thinking about what kind of person you'll be in the future, having achieved the goal. In fact, you often get a little dopamine hit just imagining yourself at the finish line, victorious. Therein lies the trap. Focusing too much on the end result gives you a little piece of the satisfaction of obtaining the goal, without doing anything to help you toward that goal! Instead, Coach Robert and Trent like to focus on process -oriented goals, changes you can make to your daily habits and behaviors that will lead to progress in the right direction. Process oriented goals also acknowledge the fact that many of the variables that play into how much weight you can lose, how much muscle you can gain, or how much more you can lift -- whatever your goal is -- we don't have much control over. Life stuff happens, and often has a big effect on our ability to hit certain numbers and how long that process will take. However, by comitting to a process rather than a number, you can set yourself up for positive progress, and not feel guilty about falling short of some arbitrary target. Thanks so much for listening this year. Merry Christmas and Happy New Year! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, December 09, 2022
Liver King, The Limits of Research, and What Actually Works
If you are into lifting and spend any time on social media at all, you've probably heard of, or at least seen, the Liver King. Coach Trent and Coach Santana discuss the recent "controversy" around the Liver King's steroid use, why nearly everything you see on the internet is fake, and what we actually know works when it comes to getting strong and building muscle. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Thu, November 24, 2022
Thanksgiving PSA: It's a Holiday, Not a Season
To all the folks in the United States, Happy Thanksgiving! Once again we have entered into the holiday season, which for many people involves eating...a LOT of eating! Some amount of overindulgence is kinda the point of feast days like Thanksgiving, Christmas, and New Years, as part of the celebration of things for which we are thankful. However, for too many people these holidays turn into multiple days or weeks of overindulgence that inevitably lead to weight gain. In fact, as Santana points out, there is scientific literature documenting the phenomenon that people tend to gain several pounds over the holidays, then resume their normal, maintenance level eating habits in January. The net effect is people slowly get fatter, year over year. So, this episode is a PSA, that Thanksgiving, and Christmas and New Years, are holidays ... not seasons, at least when it comes to eating. Enjoy the abundance of these days, enjoy the time you have with friends and family, but when they're over, get right back to your normal eating habits. A little bit of restraint can help you avoid digging a big hole that you have to get out of in January, just to get back to where you were before the holidays started. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Mon, November 14, 2022
Coaching Is More Than Just Information
Coach Robert and Coach Trent discuss a misunderstanding that sometimes comes up in a coaching relationship -- the idea that coaching is just a program, or a template, or a set of information that will get you to your fitness goals. The reality is that information is cheap, often free, and there's not a whole lot of information that a good coach can provide that you can't find on the internet these days. Information is rarely the road block for trainees struggling to make progress, however. What trainees often lack is a proper evaluation of where they are: how good their technique is, how far along the adapatation curve they are, what dietary habits they need to change, etc. And this is where a good coach comes into play. A good coach can evaluate a trainee, determine technique issues that need to be cleaned up, assess recovery factors outside the gym, and make programming changes if needed. It's really hard -- even if you know what to look for! -- to self-evaluate and make accurate assessments of where you're going wrong, and what to do to fix them. But, if you are interested in truly taking your fitness to the next level, and getting results you can't get on your own, a good coach is an invaluable asset to to your training life. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, October 29, 2022
Eating In a Time Crunch
It's that time of year again. The holiday season looms with Thanksgiving and Christmas on the horizon, and the inevitable work deadlines and travel stresses that go along with that. When time is short and stress is high, it's easy to make bad food decisions because -- let's face it -- most of the food available to us in the world is high in calories and low in nutrients. With a few basic strategies, however, you can avoid hitting the fried chicken sandwich for lunch and instead eat (mostly) fresh, nutritious, and unprocessed food. Robert explains how he seeks out food while traveling or working in fast-paced, stressful environments, including the food "slots" he tries to fill each day, the compromises he's willing to make, and why grocery stores and gas stations are actually better than you think if you know where to look. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, October 15, 2022
Getting Fat to Get Strong? What to Do If You're a Skinny Fat Novice
The so-called "skinny fat" novice may have the toughest road to body recomposition of all trainees beginning their strength training journey. A skinny-fat person is a person of normal BMI and "normal" bodyweight for their height, but a high body fat percentage . This person usually looks normal in a t-shirt, but with their shirt off appears soft and undefined. Male skinny fat novices may complain of having man boobs, or a smooth stomach, with no visibl separation in the arm muscles. The skinny fat novice often believes that they need to lose body fat to appear more muscular and look like they train. This is incorrect. Their problem is they are undermuscled , and need to build a significant amount of muscle mass to give shape to their body, spread their existing fat mass over a larger surface area, and lower their body fat percentage. Remember, body fat percentage is a ratio! If you drive lean mass up, without gaining body fat or only gaining a small amount of fat, then the percentage of fat goes down. Here's the rub, though. Skinny fat novices aren't genetically predisposed to be lean and muscular -- otherwise they wouldn't be skinny fat at baseline. So, they need to do whatever they can to build muscle. The most efficient way to do this is by committing to a novice linear progression and driving their lifts up as high as possible in the first couple years of training. Increasing the lifts involves eating enough to support the training, which means, for most skinny fat novices, they'll have to gain weight too. And with any amount of weight gain, there will be some fat gain. The goal of barbell training is to make the muscle gain outpace the fat gain . It's a long process, but it works. After 2-3 years of hard strength training, even the skinny fat novice will see big changes in the way they look -- bigger, more muscular, with a more athletic looking V-shaped frame. The arms, shoulders, and chest will fill out, making a smooth but flat stomach appear more trim and athletic. At this point, some folks may need to do a dedicated cut to bring down their body fat percentage more. Other folks may decide they are happy with their body composition and continue getting stronger and building more muscle. Either way, it takes commitment and trust in the process to dedicate the 2-3 years necessary to make big body composition changes. Gains come to the patient and the dedicated! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sun, October 02, 2022
A to Z Accessories for Putting on More Muscle
Yoked, stacked, swole, diced... who doesn't want to get jacked? While the basic barbell compound movements -- the Squat, press, bench press, and deadlift -- are the backbone of any good muscle building program, sometimes certain body parts need more help to grow. Coach Santana and Coach Trent offer up their favorite accessory lifts for hard-to-grow muscles after a lifter has exhausted their novice gains on a quality barbell program. They also dispel some myths about "hypertrophy," particularly the idea that you need tons of sets and reps to grow muscles. Just like any good strength program, a good hypertrophy program involves putting more weight on the bar on a regular basis. You don't need a ton of sets and reps, or a ton of different movements. The most important thing is progressive overload, and a high level of effort on every set. Sandbagging your chins and bicep curls because you're tired from squatting and pressing will not make your arms grow! Tom Platz Muscle Camp "Legs": https://youtu.be/8fulA0RGzDU Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, September 09, 2022
Alcohol, Body Fat, and Breaking the Bad Habits
Alcohol is fun. We don't need to tell you that. It also tastes good! We all know the reasons for drinking it, but what about not drinking it? Is it possible to drink alcohol and be strong and lean? Coach Santana and Coach Trent tackle this question in today's show. The biggest takeaway is planning. Just like you should plan the rest of your day of eating around going out to eat, you should plan your eating (and training) around your alcohol consumption. If you know you're going to the bar with some friends to knock back a few cold ones, then go a little lighter on your calories for breakfast and lunch. Don't plan a heavy workout the day after you hit the bar, either! CT Fletcher "I Command You to Grow:" https://www.youtube.com/watch?v=JHiKDa4ip_Q Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, August 26, 2022
Hydration, Halting Deadlifts, and... Booze
After a detour to discuss the merits of halting deadlifts, Coach Robert and Trent explain the basics of hydration and fluid intake and why it matters for lifters in the gym specifically. If you're an early morning trainee, there's a good chance you are rolling into the gym not hydrated as well as you could be, and possibly with low blood sugar too. If this is you, it's important to understand that hydration isn't just a function of water intake, it's also dependent on sufficient electrolytes and sufficent glucose, which both help with water intake into your tissues. Moreover, trying to train with low blood sugar will negatively impact your training, affecting your balance and ability to get through hard sets. Likewise, alcohol can impact your training and particularly your ability to control your technique, since alcohol is a stressor on the nervous system. Coach Robert and Coach Trent explain some simple ways you can stay on top of your hydration, improve your morning workouts with a dextrose protein shake, and avoid technique problems by planning your alcohol intake around training. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, August 13, 2022
Easy Doesn't Work: An Interview with Stef Bradford (Starting Strength)
Coach Robert and Coach Trent interview the woman behind the curtain at the Aasgaard Company, publisher of Stating Strength: Basic Barbell Training 3rd Edition (and the popular training method by the same name), Practical Programming, several other books, and thousands of articles about barbell training, programming, nutrition, the sport of weightlifting and powerlifting, and much more. Stef Bradford holds a PhD in Pharmacology and decades of strength training and competitive weightlifting experience under her belt. Stef joins the podcast today to discuss the mental and philosophical side of training and why the term “easy doesn’t work” encapsulates the career of a lifter. As she says, “easy doesn’t work” is a catchy phrase but the idea is really “comfort doesn’t work.” The Stress/Recovery/Adaptation principle demands that we continually push out of our comfort zone or cease growing/adapting. Moreover, we have to continually attempt to grow to counter the entropy that is inherent to our universe. Starting Strength website https://startingstrength.com Find a Coach at the Starting Strength Coaches Directory https://coaching.startingstrength.com Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Sat, July 30, 2022
How Much Training Do YOU Need?
A lot of templates and programming talk for the advanced lifter out there focuses on competitive lifters, or lifters seeking to become competitive, and competition comes with a few assumptions. One, that getting as strong as possible, and pushing for new 1RM's, is the most important thing in training. Having one clear goal (getting stronger on 1RM's) certainly makes programming easier to talk about, but is that really what the average lifter is concered about? If you're not a competitor, you probably don't need to use the same approach that competitors do to reach your strength and body composition goals. Practical experience has told us that you can achieve fairly high levels of strength and good body composition without using many of the features of advanced competitive training programs: high volume, high frequency, block periodization, etc. The process may take longer, and your overall results may not be quite as good, but you can manage fatigue, recovery, and lower your injury potential in the process -- as Coach Trent says, maintain "momentum" in your programming and keep training fun. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com
Fri, July 15, 2022
3 Ways to Condition, Improve Your Work Capacity, and Burn More Fat
Coach Robert and Coach Trent discuss the value of conditioning in a strength program, and three ways to implement it based on your goals. While the idea that you can "condition" or exercise off excess calories persists (unfortuantely), though we know fat and weight loss are primarily driven by your diet, there is a role for conditioning in the life of a lifter and general purpose athlete. Regular exercise, such as walking, hiking, or riding a bike, increases metabolic rate and improves tissue quality, keeping your joints lubricated and your connective tissue pliable. Luckily, for the lifter, the type of exericse chosen doesn't have to be too specific -- just something that increases the heart rate for a period of time, whether it's a short, intense HIIT workout or a 45min walk at a brisk pace. Any of these conditioning modalities will fulfill the need for basic cardiovascular endurance and increased metabolic rate. For the sport athlete, or a powerlifter training for a meet, the conditioning should be chosen carefully based on the needs of the sport. A powerlifter can benefit from HIIT conditioning that will improve his ability to recover between sets of, say, 5x5 squats during an accumulation phase. On the other hand, that conditoning should be reduced and eventually phased out as he peaks for a meet, since the meet does not have any cardiovascular demands to speak of. Coach Robert and Coach Trent discuss three ways to add conditioning to your program. Two to four session each week, after your lifting, you can do: Low intensity steady-state cardio (LISS) for 30-45min, such as walking, hiking, or cycling, on natural trails or on the treadmill. High intensity interval training (HITT), such as prowler pushes, tabatas on the aerodyne bike, or EMOM sprints on a rower Circuit training, selecting 2-4 movements done for 4-6 rounds, with short rest between rounds or done consecutively, pausing only to rest as needed. These can be bodyweight movements, like air squats, lunges, pushups, chin-ups, or burpees, or they can be light loaded movemnts such as kettlebell swings, weighted pushups, dumbbell curls, etc. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com jonesbarbellclub@gmail.com
Fri, July 01, 2022
The Emotions Behind Eating Disorders, Body Dysmorphia with Dr. David Puder
Dr. David Puder, a psychiatrist, psychotherapist, athlete, lifter, and fan of the Starting Strength model, joins the podcast to discuss the emotions and drives that underly eating disorders, body dysmorphia, and the subclinical dissatisfaction with food and body composition that we often encounter in the gym. In addition to seeing patients and doing therapy, Dr. Puder hosts a highly successful podcast about psychiatry, psychotherapy, and the broader world of mental health called Psychiatry and Psychotherapy: https://www.psychiatrypodcast.com https://podcasts.apple.com/us/podcast/psychiatry-psychotherapy-podcast/id1335892956 Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com jonesbarbellclub@gmail.com
Fri, June 17, 2022
How to Program after Novice LP: Intensity, Periodization, and Nutrition
The novice linear progression as detailed in Starting Strength: Basic Barbell Training 3rd Edition is attractive to novice lifters for a lot of reasons. It's simple, it's easy to track progress, and most importantly it works extremely well -- every novice has the capacity to add a lot of weight to their lifts in just a few months. Alas, all goods things come to an end, and novice LP is no exception. Many lifters struggle to determine what to do when their novice gains run out, so Coach Santana and Trent discuss the basic concepts of periodization and programming tweaks to keep momentum going after LP. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com jonesbarbellclub@gmail.com
Fri, June 03, 2022
Preparing for Success: How to Meal Prep Healthy & Delicious Food
It's been said many times on the show, compliance and actually executing your eating plan is the biggest factor in meeting your body composition goals. Many people fall short on meal prep, and tired and exhausted from a long day of work, parenting, and other obligations, end up hitting a restaurant instead of cooking healthy food at home. Some basic meal prep strategies can help you avoid the fast food and restaurants, however. To that end, Coach Trent's wife Jordan joins the show to discuss her tips for building a well-stocked pantry, planning simple and easy meals, and making things more flavorful with a few simple sauces and cooking techniques. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com jonesbarbellclub@gmail.com
Fri, May 20, 2022
Stop Weighing Yourself, and Embrace the Tape (and the Iron)
Coach Santana and Trent discuss the many reasons the scale is a poor tool for measuring and tracking body composition changes, and can even lead to psychological issues: obsessing over a target body weight number, minor fluctuations in weight day to day. The better tools are measuring tapes, skinfold calipers if you have them, and, most importantly, the weight on the bar! So stop weighing yourself every day, and put your energy and focus into improving your performance in the gym. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com jonesbarbellclub@gmail.com
Fri, May 06, 2022
Novice Linear Progression: The Big Picture
Coach Robert and Trent discuss the essence of the novice linear progression, and how this simple model of progressive overload can help a wide variety people with different goals. Whether you are looking to lose weight, gain weight, get leaner, improve your joint function, or become a powerlifter -- the novice linear progression is the best first step you can make and NEED to make in your fitness journey. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com jonesbarbellclub@gmail.com
Fri, April 22, 2022
How to Get the Most Out of Online Coaching
Online coaching is a very popular choice these days, for good reason -- the internet allows people who otherwise would not have access to a qualified coach to get regular feedback on their technique, custom programming, and a sounding board for discussing their health and fitness. That said, there are a number of limitations to online coaching that you need to be aware of if you're going to do it. Robert and Trent break down what you need to know to find a competent online coach and how to get the most out of your time and money. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com Email: trent@marmaladecream.com
Fri, April 08, 2022
The Restaurant Trap: Secrets from the Commercial Kitchen with Chef Drea Wild
Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between professional cooking and good nutrition. She explains the difference between how chefs in a commercial kitchen approach preparing and seasoning food and how the average person at home prepares meals. Turns out, the restaurant is a great place for having an incredibly flavorful experience but a terrible place to get good nutrition! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com Email: trent@marmaladecream.com
Thu, March 24, 2022
Bro'ing Out: Accessory Lifts for the Strength Focused Lifter
Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls. But, it's important we don't confuse fun exercises for productive strength training, which occurs with the big compound lifts: squats, presses, bench press, and deadlifts. That said, is there ever a time for accessory lifts in a strength training program? It turns out... yes! Accessory lifts can be used for a variety of reasons: targeted warmups, rehab, building proprioception and motor skills, and, for the advanced lifter, adding volume and hypertrophy stimulus to a program when the lifter cannot tolerate additional barbell work. If you have to ask about accessories, though... they probably aren't appropriate for you! 2022 Wichita Falls Strengthlifting Classic https://liftingcast.com/meets/meqotq65gjp0/registration Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, March 11, 2022
Food & Macros in Times of Scarcity
Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming budget killers for many. So, how much do we really need to eat to sustain a reasonably high performance training program? Robert and Trent offer some ideas about macros, inexpensive foods, and important tools and cookware that can save you money in the long run. Items mentioned in this episode: Zojirushi Neuro Fuzzy rice cooker: https://www.zojirushi.com/app/product/nszcc Berkey water filter: https://www.berkeyfilters.com Cast Iron -- Lodge makes decent cast iron pots and pans, but old and unused stuff is even better! Clean it up, season it, and give it new life. 2022 Wichita Falls Strengthlifting Classic https://liftingcast.com/meets/meqotq65gjp0/registration Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, February 25, 2022
Peaking for Performance, and Debunking the "Forever Volume" Crowd
Robert and Trent discuss the concept of peaking, that is, preparing yourself for a maximum performance or athletic event on a given day, such as a meet or competition. Training involves periods of carefully dosed stress (workouts) followed by periods of recovery (sleep and food), which together create an adaptation (you get stronger, and/or more conditioned). Through this SRA cycle, your fitness and fatigue will oscillate. Peaking for an athletic performance requires you to dissipate as much fatigue as possible so that you feel fresh during the day of the event, while also maximizing your adaptation. It's a careful balance, and a great learning opportunity for athletes. 2022 Wichita Falls Strengthlifting Classic https://liftingcast.com/meets/meqotq65gjp0/registration Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, February 12, 2022
Macro Tracking: Going from Training Wheels to Intuitive Eating
If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are taking in day to day, to establish a baseline of nutrients from which you can then make changes. It's kinda like a budget -- before you start making changes to your spending habits, it really helps to know where your dollars are already going. That said, macro tracking has its pitfalls, too. The data you need to track macros is notoriously inaccurate and/or hard to measure, and it's possible to chase numbers without focusing on the day-to-day habits. Robert and Trent walk through some strategies for learning to track macros and avoid frustration along the way. As usual -- and this will be a reoccurring them -- restaurants are a trap! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, January 28, 2022
Everything You Need to Build a Killer Home Gym
Robert and Trent nerd out about every lifter's favorite topic -- gym equipment! Bars, racks, plates, accessories... they discuss everything you need to build a simple but extremely flexible and useful home gym where you can make gains for years. As with any of this equipment of this nature, there are certain tips and tricks you learn over years of experience, and Robert and Trent share their thoughts on the best equipment configurations on the market today. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, January 14, 2022
Part-Time Dieting Is Killing Your Progress (and Your Waistline)
It's another New Year, and another chance for millions of resolutioners to finally get fit and lose the weight. Many are destined to fail, as we all know (or may have experienced ourselves), and one of the biggest reasons for failure is part-time dieting. Changing habits to eat less food is difficult, and people often succeed during the week only to come undone on the weekends with restaurant food, alcohol, and various social engagements. Santana offers some strategies to avoid the pitfall of part-time dieting. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Mon, December 27, 2021
Set Points: Weight Loss, Bodyfat, and Managing Expectations
Anyone who has attempted to lose a significant amount of weight and/or body fat knows that the process is not linear. The first few pounds tend to come off easy, the next few require a little effort and attention to detail... and the last few can be very difficult to lose, depending on how lean you are trying to get. This phenomenon is known as the set point , and everyone has one -- a point at which further progress becomes exceedingly difficult, if not impossible, without chemical assistance. Understanding your set points is important to managing your expectations during weight loss as well as athletic performance. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, December 11, 2021
The Importance of GPP and More Thoughts on Maintenance
It's a busy time of the year. Thanksgiving just happened, and Christmas is upon us. While we are rushing to meet deadlines, wrap up projects for the year, buy gifts, and finalize travel plans, training often falls to the wayside. Sometimes all you can do is turn training into exercise, where the goal is simply to do some work and try to "maintain" (insofar as that is possible) what you have built during the year. By simplifying your lifting routine and some attention to your general fitness work, or General Physical Preparedness (GPP) as we sometimes call it, you can keep yourself from falling off the wagon and in good enough shape to return to productive training in the New Year. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Mon, November 29, 2021
The Snacking Problem
It's a modern phenomenon, perhaps the consequence of having an over-abundance of food in the Western world. We like to snack. And snacking often is the difference between gaining weight and losing weight, or maintaining weight. With a little attention and intention , however, you can stop snacking from killing your gains. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, November 12, 2021
Eating Out Without Busting Your Diet
It's a fact of life in first-world countries: we eat out at restaurants, a lot. And we do it for a lot of reasons, besides the delicious food. Restaurants are social gathering places, places to blow off steam with friends after a busy week, to watch the game, or an experience to share with a significant other. Whatever the reason, eating out is a frequent experience for people. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Mon, November 01, 2021
Managing Your Resources and Expectations: Intermediate/Advanced Programming
Starting Strength Coaches Robert Santana and Trent Jones introduce the concept of intermediate and advanced training, and what to expect as you navigate the vast waters of programming therein. Most importantly, as you move further down the road of training advancement, the more carefully you must manage your training time, recovery, and outside-the-gym factors to continue making progress. PR's no longer occur in a linear fashion, and training results become unpredictable. Welcome to intermediate and advanced programming!
Fri, October 15, 2021
When It Ends: What to Expect as a Post-Novice Lifter
Many people love the novice linear progression because of it's simplicity and the fast results it achieves for those who actually run it as written and do the things necessary for growth outside the gym (i.e. eating and sleeping). But all things must come to an end, including the novice phase of training. The world of intermediate and advanced training is a confusing and complex one, where many lifters spin their wheels without making much progress. To understand how to navigate this new phase of training, you'll need to know some basic principles of programming. Robert and Trent break down what you need to know as a post-novice lifter.
Fri, October 01, 2021
Sugar: A Dietary Evil, or Just Misunderstood?
Sugar has gotten a bad rap the over the last decade and counting, and it's still common to hear diet gurus excoriate the evils of sugar, particularly refined sugars found in processed food in the Western world. As Robert and Trent discuss, the role that sugar, and carbohydrates in general, play in the diet is often misunderstood. While it's common sense that one shouldn't drink a bunch of Cokes every day, many people laser focus on eliminating sugar from their diet, at the expense of missing the bigger macronutrient picture and the very important role that carbs play in athletic performance. Further reading: https://startingstrength.com/article/carbohydrates-and-barbell-training Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, September 17, 2021
Training Around Sports and Recreation
We get it -- training is not always fun, and a big reason you might be training is to get better at your chosen sport or activity. Whether it's BJJ, running, mountain biking, or a team sport like football or baseball, getting stronger is essential to improving at your sport. But you have to practice skills and condition too. Many people make the mistake of trying to get better at everything at once, which never works, but with some basic principles and smart planning you can arrange your training blocks to increase your fitness AND your skills on the field.
Sat, September 04, 2021
Everything You Need to Know about PROTEIN
It's probably the most talked about macronutrient, and almost anyone you ask in health and fitness would say you need a lot of it -- protein. Nevertheless, many myths around protein consumption, timing, amino acid profile, and more still abound. Robert and Trent break down what you need to know about protein, how much you should be eating, and, perhaps most importantly, what you don't need to worry about! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Tue, August 24, 2021
Why "Maintenance" Is a Myth
There's a notion among gym goers that one can simply train themselves to a certain level and then simply keep doing the same thing, workout after workout, to maintain what they have. This flies in the face of the principles of progressive overload, the Stress/Recovery/Adaptation cycle, and training in general, and has caused some confusion among people trying to achieve fitter, leaner bodies. In today's episode, Robert and Trent clear the air about the myth of "maintenance" and discuss why it's going to take hard effort and dedicated training -- not exercise -- for most people to achieve their health and fitness goals. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, August 07, 2021
How to Program During a Cut
Starting Strength Coaches Robert Santana and Trent Jones discuss how to modify your programming during a cut. A cut implies that an athlete is in a caloric deficit to produce weight loss, and specifically body fat loss. Whenever you put yourself in a caloric deficit, you are essentially under-recovered, meaning that you have less ability to recover and adapt to intense training sessions in the gym. However, we still want to preserve muscle mass during the cut as much as possible. Consequently, most athletes will have to modify their programming to lower the intensity of their exercises while increasing the volume of the exercises. When and how much the program changes depends on the athlete and their level of training advancement. A novice lifter, for example, may not need to modify their programming at all, especially if they are already overweight. They essentially already have a surplus of resources they can draw from their fat stores, and as a novice, the relative intensity of their workouts is not that high yet. For an intermediate lifter, it depends on energy levels. As energy levels begin to drop, the program needs to shift toward lesser intensity and greater volume. Santana often shifts the compound lifts from sets of 3's or 5's to sets of 10, which produce a little more hypertrophy due to the longer time under tension during the set. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, July 24, 2021
Strength Training Is Not Fat Loss Training
Let's be real. Most people come to the gym so they can look better naked. For many people -- the so-called "skinny fat" demographic -- that's going to mean gaining muscle mass to improve their figure and lower their body fat percentage. For others that are legitimately overweight or obese, a BMI over 30, they need to also lose bodyweight to reduce their adipose tissue. Strength training is a great start for those folks, but it's not the end, and they need to make dietary changes as well. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, July 10, 2021
The Danger in DIY: Why You Hire a Coach for Your Fitness
Robert Santana and Trent Jones are no strangers to the DIY concept, and embrace the idea of learning and trying things for yourself. With any do-it-yourself endeavor, however, you're going to encounter a fair amount of mistakes and setbacks in the process of learning a new skill. Fitness is no exception, and while a few have successfully DIY'd themselves to a high level of fitness, most people fail to achieve their fitness goals, especially over a long period of time (how many people do you know that have lost a significant amount of weight, only to gain it back in a year?). This is where a coach comes in. Just like any master teacher or instructor, a coach has a solid grasp of a cohesive system or model of training. With this system a coach can effectively evaluate a person and determine their deficiencies, and devise with a plan to address them. A coach has both the knowledge and experience to evaluate an athlete and draw up a training program. So, if you want to take your fitness to the next level, or have been struggling for years to make progress and achieve your goals, hiring a coach -- even for a few workouts -- can help you figure out where you are going wrong, and what you need to do to correct your deficiencies. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, June 26, 2021
Your Back Is Never Off the Clock
Robert and Trent discuss the role of the back and the trunk musculature in lifting weights and in developing a good physique. As Robert says to all his clients, "your back is never off the clock!" The back and trunk (or core as many people are fond of calling it nowadays) comprise a large part of the body's muscle mass, and are perhaps the most important and least understood of the body's levers. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Sat, June 12, 2021
#4 - Nutrition 101 for Training and Fat Loss
Today Robert and Trent demystify the nuts and bolts of nutrition for productive training, fat loss, and health. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, May 28, 2021
Why You Need to Lift Heavy: The Physiology of Muscle
Today Robert and Trent discuss why you need to train for strength, and why your lifts MUST be heavy to build muscle mass. It's popular these days to train for "hypertrophy" -- the fancy term for increasing muscular size -- utilizing sets of 10-12 reps on a large variety of exercises, many of them single joint lifts such as curls, tricep extensions, and hamstring curls. The problem with this approach is that, for the vast majority of people, they do not do these exercises heavy enough to drive muscle growth, and they lack the strength to do them heavy enough to see results anyway. Then there is the problem with ergonomics -- how heavy can you do a single joint exercise anyway? How much can you really hamstring curl? A much better solution to gaining muscle mass is to use the barbell, which can be used to do compound lifts, which involve more joints, use more muscle mass, and can be performed with heavier weights too. Barbells can be loaded with very light weights for the most novice trainee, extremely heavy for advanced strength athletes, and anywhere in between. Most importantly, mastering a few simple exercises with the barbell is the most bang-for-your-buck thing you can do in the gym, regardless of your goals or athletic focus. There are physiological reasons for lifting heavy too. Moving heavy weights involves anaerobic energy pathways that burn large amounts of carbohydrates. Heavy weights produce a hormone response which lighter aerobic exercises does not -- heavy weights stimulate production of more testosterone, growth hormone, and insulin growth factor (IGF-1) -- which causes your body to grow more muscle mass, increases your metabolism, and partition calories in a more efficient way. So, next time you hit the gym to "lift," you need to lift heavy. Heavy weights provide the stimulus for growing muscle mass, and the weight must get progressively heavier over time. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, May 14, 2021
Where Does Your Diet Information Come From? Context Is Everything
Starting Strength Coach and Registered Dietitian Robert Santana continues the introduction to Weights & Plates with a "plates" episode, this time about the source of your nutrition information. Where does it come from, and have you considered the source of your information? These days we are inundated with information about what we should eat and how we should train, from trainers, from celebrity actors and fitness models, from doctors, and doubly so on the internet! Often the information is conflicting, even though it's littered with verifiable facts. It's no surprise, then, that many people feel lost when it comes to making sustainable, effective changes to their diet. What's missing is many people lack the ability to sift through the sea of information and find that which is relevant. To do that, first you need to understand the context of where the information is coming from, who is saying it, and where they are coming from. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Thu, April 22, 2021
Bodybuilding Idols, Lifting Gurus, and Misinformation: Robert Santana Cuts Through the Fitness Jungle
Starting Strength Coach and Registered Dietitian Robert Santana kicks off the Weights and Plates Podcast with an episode charting his journey through the jungle of fitness and nutrition information. Though he's taken a number of wrong turns along the way, Robert's journey has taught him the value of some basic principles for fitness and body composition. Robert is joined on the podcast by Starting Strength Coach Trent Jones. First, those guys and girls on the fitness magazine covers that look "ripped" and "toned" have more muscle mass than you do, and they're probably stronger too. So, if you want to look better -- leaner and more muscular -- then you need to get stronger, and heavy barbell training is the answer. Second, you can't ignore the influence of genetics and steroids on the looks that bodybuilders, fitness models, and today's celebrities achieve. Genetics play a big role in how a person looks, from their bone structure to their muscle insertions to their natural propensity to store body fat and where that fat is distributed. In other words, if you're a hard gaining, skinny ectomorph, don't expect to look like The Rock after training for a year. You can look good, but you can't fundamentally change your genetics. Stay tuned for more episodes of Weights & Plates. In the meantime you can find Robert at the links below: Weights & Plates: https://weightsandplates.com Robert's Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com
Fri, February 19, 2021
Welcome to Weights and Plates!
Welcome to the Weights and Plates podcast! Starting Strength Coach and Registered Dietitian Robert Santana aims to bring you practical advice about dieting, nutrition, barbell training, and more based on his 17 years of experience. Life isn't a science experiment. Training and eating well doesn't have to be either! https://weightsandplates.com
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