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RPE--rate of perceived exertion--is a subjective way to assess the difficulty of a set. The set is rated with a number that roughly aligns with the number of reps in reserve--the number of reps the lifter believes he could complete if he went to failure. RPE is great as a descriptive tool and can be used to cap or increase the intensity of a set based on how the lifter is performing on a particular day. It first should be used descriptively, as lifters learn to appreciate the true difficulty of a set--especially with the help of a coach. It can be used prescriptively, especially for the first time a lift is used, as for a supplemental lift. A ballpark should generally be given, as the lifter could be wildly off the desired difficulty. Finally, it's impossible to assess RPE without knowing what an RPE 10 set feels like. Novices do not need to be worried about RPE. RPE is best introduced with intermediates who perform a wide array of difficulties throughout the week. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Accessory lifts are lifts that are not variants of the main lifts but train similar or different muscle groups. They may train antagonists of the muscle groups used in the main lifts. We primarily use accessory lifts for the upper body. Common accessory lifts include chins up or pull ups, dips, lying tricep extensions, curls, and glute ham raises. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

We have two primary variables to manipulate to keep driving up stress and progress: intensity and volume. Frequency and exercise selection are secondary, as frequency is ultimately a function of volume. Supplemental exercises are also a function of volume and intensity, as they either decrease or increase time under tension or the range of motion. We have to build fatigue to increase performance, and we're most concerned with strength. At times--especially as an advanced lifter--we have to build up fatigue and temporarily decrease performance to deliver enough stress and then continue to train, allow fatigue to dissipate, and allow performance to peak and thus elicit an adaptation. This means the SRA cycle has lengthened. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Another model for performance allows us to better understand how we progress strength, especially when we move beyond the novice linear progression. The fitness fatigue model divides the positive and negative reactions into fitness and fatigue respectively. The sum of these two is performance. After a stress event, fatigue peaks before fitness, allowing the adaptation that we understand from the SRA cycle. For advanced training, however, as opposed to trying to figure out what the stress event is as we elongate the entire cycle, it helps to think of overreaching as building up fatigue and then adjusting training to allow fatigue to dissipate while minimizing the decrease in fitness. We benefit from the fact that fitness peaks after fatigue. We thus drive up performance to hit PRs and increase strength. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Why does LP end? Is the lifter not recovering from the stress (too much fatigue) or is the lifter not delivering enough stress to disrupt homeostasis and recover? It turns out, it's a little bit of both (though it differs for the different lifts) so we adjust training accordingly to continue progress. During LP, the stress recovery adaptation cycle is clean--the workout is the stress, the lifter recovers in 48-72 hours, and the lifter adapts and is ready to lift more the next time. To continue to progress, the lifter will have to deliver more stress (e.g. 4x5, not 3x5) but the lifter cannot recover from this within 48 hours, so a lighter Wednesday is added to deliver a small amount of stress and allow fatigue to dissipate for Friday's intensity slot. To move, however, from three times weekly progress to weekly progress, make small adjustments as opposed to jumping from one program to another. Small adjustments allow you to better know what is working and as opposed to changing every possible variable or many, you change one or a couple to continue progress. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

What do you do when LP stops working and why would you make those changes? In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology. Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress. Programming also relies on specificity--training for a marathon does not help you train for a powerlifting meet. When it comes to stress and recovery, total stress matters. This means stress from other aspects of your life can negatively affect your recovery and adaptation ability. Coaches must take this into account. When it comes to variations of the lifts, these either increase or decrease the range of motion or time under tension, which ultimately increases or decreases the intensity. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

We prioritize intensity over volume, simplicity over complexity, and economy--in time and stress. Let's stick with simple as long as it works. If you stick with training long enough, it will get complex, and volume will get high, and programs will take 8 or 12 or 16 weeks. Enjoy the rapid, simple progress of novice and early post-novice training while it lasts. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Matt and Scott first discuss the idea of minimum effective dose programming, explaining why and how they modify programming to continue to drive strength adaptations for their clients. What are the main cards we have to play to continue progress after LP? They are intensity, volume, frequency, and exercise selection. We drive intensity for intermediate lifters. They have primarily done 5s, so the weight goes up and they move form 5 to 3 to 2 to 1. They both realize their previously-developed strength and develop the ability to produce maximal force--physically and mentally. Moving to increase volume is less fun, requires longer workouts, and takes the focus away from strength. Let's hold off on volume and complexity until we have to and let the lifter learn to overcome increasingly heavier loads. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Why does LP work, how do we modify for those who can't do it as prescribed, and based on what do we make necessary modifications? In this episode, Matt & Niki delve deeper into exercise and programming criteria. All lifters complete linear progression. Linear progression is simply adding stress in a linear fashion--the stress goes up every session. You can do this in running, push ups, or lifting. We take advantage of the fact that novices can progress quickly, with not traditional periodization. An older trainee may start with sit-to-stands. To increase the stress, a coach may lower the chair to increase the range of motion or increase the number of sit-to-stands. This is still linear progression and still an MED change to make a small change to elicit adaptations. When it comes to programming, we have to consider where the lifter--the person--is. What are their goals? Where are they physically, emotionally? How much time do they have? We don't prioritize strength above all else. Strength, however, improves all people's lives and it improves the other fitness attributes, whereas emphasizing a different fitness attribute does not improve strength. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Strength makes us healthier and more capable. The process of getting stronger refines us. Sometimes, though, it's fun and motivating to just chase numbers. If you're hungry to hit some PRs, listen on. When we chase numbers, we're prioritizing strength. To truly prioritize big PRs, we have to adjust our life to support training. We may have to dedicate more time to training. We have to ensure we maximize recovery, through increasing calories and getting plenty of high-quality sleep. We may have to decrease unproductive activities, such as excessive alcohol consumption (or plan training around these events so they do not harm our training and training is productive). We also have to bring increased focus to training, as intensity will go up. Chasing numbers is not something that lifters should always do, but it's probably something lifters should do from time to time. Chasing numbers helps focus and enliven training, whereas training for health indefinitely with no shorter, more exciting goals may grow old. Similarly, however, chasing numbers for long periods can wear on people, as both the physical and mental stress of prioritizing training to this degree can stop motivating people to train. For many people, the holiday season is the perfect time to chase numbers. People tend to naturally consume more calories during this period. As it gets colder and we wear more clothes, we're less concerned if about how we may look on the beach in our swim suits. Furthermore, peaking around December and January affords people enough time to adjust training and cut before spring or summer vacations and less clothing of the warmer months. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Lifters typically complete LP on a 3-day-a-week total body program. At some point, it makes sense for most lifters to move to a 4-day-a-week program, with one day emphasizing the primarily lower body lifts (squat and deadlift) and the other day emphasizing the primarily upper body lifts (bench and press). The 4-day split increases the frequency of the upper body lifts from an average of 1.5 times weekly to twice weekly. It decreases the frequency of the lower body lifts from 3 times weekly to twice weekly, removing the light Wednesday slot. The 4-day split also decreases the length of each workout and allows for supplemental and accessory work as the lifter advances. The 4-day split is a tool in the MED tool kit to help lifters continue to progress. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Old Man Texas Method serves as a post-novice program. It differs from the typical Texas Method in that the volume is decreased, usually to 3 or 5 sets of 5 as opposed to the stereotypical 5 sets of 5. Matt and Scott also discuss driving up the volume stress and intensity stress and how those two stresses differ. Finally, they discuss not advancing too quickly--use one tool at a time, enjoy the fast progress, and don't jump to an unnecessarily advanced program. It is better to use one tool at a time to continue progressing. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Matt and Scott talk with Andy Baker about a variety of topics including HLM, why LP ends, the relationship between volume and intensity, and more. Enjoy this wide-ranging conversation. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Wendler 5/3/1 is one of the most popular strength programs around, with dozens if not hundreds of variants. In this episode, Scott and Matt discuss Matt's variation on it, which increases the volume and uses supplemental lifts. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

A common question lifters ask is, "Do I need a deload." The answer is usually, "No," but when and why should you deload, and what is a deload? A deload is a programmed decrease in stress--usually lasting a week--that allows fatigue to dissipate without detraining. Potential indicators that a deload is warranted include a decrease in libido, bar speed, or desire to train. Without a coach, people often deload too frequently and too much (decreasing the stress during the deload to the point where the lifter detrains). For the most part, lifters don't need to deload until they are conducting a multi-week program. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Matt and Scott talk all things supplemental lifts: how do they differ from accessory lifts, what are their favorites for the big 4 lifts, when to use them, and different types. Supplemental lifts are variations on the big 4 lifts. They generally increase the intensity by decreasing the range of motion or increase the time under tension and decrease the intensity. They are more specific to the big 4 lifts than accessory lifts. Supplemental lifts should generally only be used by post-novices, as novices still need to improve form and need to gain the easy progress from simply adding weight to the bar. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

For many people, the biggest change during LP is not physical but mental. Overcoming truly heavy weights improves mental toughness and builds confidence. Once the initial novelty wears off and the weights grow heavy and move slowly, people often quit on doable lifts. To complete PRs, to learn what you are capable of, and to undergo the refining process of voluntary hardship, you need to embrace the grind. For hard reps, this means grinding against them for no less than 5 seconds. By saying this, we don't mean that everyone should grind every set or even most sets. We say this because we train less experienced lifters who lift for life. Most lifters quit too early and too often. We focus on coaching everyday people: we're generally not coaching Olympians or advanced athletes, for whom they must balance pushing for performance with not overtraining or getting injured. Embrace the grind when it's necessary, because it's good to experience hard things. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Some say that linear progression (LP) only works for lifters who have never trained before. Others think that they'll only do LP once, but this isn't the case. Intermediate and advanced clients who have never completed LP find that an abbreviated LP leads to PRs, as the simplicity and intensity of adding weight each session drives rapid progress. Following an injury, a break from training, or peaking for a meet, clients often train using linear progression once again. They almost always end with heavier weights than their first LP. Linear progression is the fastest progress you'll ever make as a lifter. Though novices often look longingly at more complicated training, advanced trainees miss the simplicity, rapid progress, and relatively low volume of LP. You can still do LP. GET STARTED with one-on-one online coaching FOR FREE! Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected]

To increase our strength, we follow the stress recovery adaptation cycle. If you complete your programmed training, you receive stress. As LP gets harder, how do you maximize recovery? adequate sleep enough calories and protein rest between sets reduce weight jumps account and try to minimize stress from life GET STARTED with one-on-one online coaching FOR FREE! Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Why study biomechanics? Biomechanics allows us to understand what constrains our lifting (gravity, center of mass, center of balance, limb lengths) and helps offer solutions. It explains why lifters with different anthropometries will have different back angles for the same lift and why a lifter might be better at the squat than the deadlift. It helps explain why certain errors might occur and how we might solve these errors. It explains why we might recommend lifting a certain way. Finally, it's fun and interesting. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Times below are times FOLLOWING the pre-roll ad: 2:25: Have you found it more effective to rotate the supplemental lifts in waves or run them out? 4:40: What do you mean when "the deadlift slows down" or "a lift slows down?" Especially how do you do this without a coach? 6:45: Any recommendations for buying a rack and platform for outside? How do you maintain the equipment outside? 10:46: If you had to switch to a home gym, how do you deal with kids, spouses, etc.? How do you mentally transition to training? 15:58: What does your (Niki and Matt's) training look like these days? 19:35: How do you train if you only have access to a squat rack and barbell once a week? Rapid fire questions: 26:40: Where and how do you place a rack on the 8'x8' AOM DIY platform so two lifters can lift at the same time on each side? 28:22: Are there any whiskeys you recommend keeping an eye out for for under $60? 29:53: Are there benefits to using towel chin ups? 31:21: Is there a York Barbell you recommend? 33:15: What does Matt use to trim his stylish hair? 35:35: One rule responses. 44:20: Is it a problem if lifts are disproportional to one another? Is there anything you need to do if one lift is disproportionally weaker than another? 46:58: Progress and a nice note from a lifter. 47:59: A defense of New England gas stations. Finally, viewers, our questions to you: What is outside meat? What are feature pillows? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Matt and Dr. David Puder discuss how barbell training can improve mental health and assist those combating depression and other psychological struggles. Rebroadcast from Dr. Puder's podcast Psychiatry and Psychotherapy.

Guest hosts: Jonathan Sullivan and Noah Hayden with Jaime Collins You're an athlete. You're not a victim. You're not a patient. You're training. You're changing your habits, you're owning your health and fitness, you're putting in work and getting better. You know why you're training. You're an athlete, and you have an athlete's mindset and approach. Beyond the athletic mindset, there is a confidence that comes from lifting rituals: number of breaths, which leg you step forward with, unracking and racking the bar. Take decision-making and your brain out of it--beyond the one cue you keep in mind to help make the lift. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with Ann Buszard Dr. Sullivan, Noah, and Ann discuss the most-undervalued step of the stress-recovery-adapation process: recovery. The further examine sleep, the often underexamined contributor to recovery. They discuss recommended sleep hygiene habits to get asleep quickly, stay asleep, and get quality sleep. They also examine nutrition, with a focus on practicality and common sense. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with Debbie Wrotslavsky Dr. Sullivan, Noah, and Debbie discuss how she came to Greysteel and how it differed from her previous fitness experiences. Her friends noticed her improved posture and she felt better throughout the day. They discuss, first and foremost, how training females and males is mostly the same. Certain patterns and choices seem to work better--on average--for females over males. Females tend to respond better to triples than fives, whereas fives seem to work better for males, especially on lower body lifts. Despite fears from some that lifting heavy weights will contribute to a bulky look, females look and feel better after some time lifting heavy weights. Female masters, however, beyond appearance, benefit from strength training and the resultant muscle mass and stronger bones more than any other group. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with Laura Welcher Dr. Sullivan, Noah, and Laura discuss both the underlying programming principles and then some of the specifics of programming for masters athletes. Laura discusses her programming and experience with coaching at Greysteel and through Barbell Logic. They discuss some of the specific rep ranges and programming methods that have worked well recently, especially for intermediate and advanced athletes. One of the most important considerations with athletes is not overstressing them--the Minimum part of MED is truly critical, as they cannot afford an injury or setback like a younger athlete. They lift to live, not live to lift. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with John Claassen An expectation exists in many people that as we age we lose capabilities. This message gets promulgated by much of the medical community. "You have a bad knee" or "you have a bad back" and you can have surgery or take medication to manage it, but that is all you can do. John Claassen--a 93-year old athlete of aging--is an example of why this paradigm is wrong. He shows the possibilities of life and vitality and how one can fight the sick aging phenotype. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Guest Hosts: Jonathan Sullivan and Noah Hayden Dr. Sullivan and Noah discuss the importance and uniqueness of strength compared to other physical attributes. They address how older clients know the importance of strength and understand it allows them to function in everyday life and combat the sick aging phenotype. They discuss the exercise selection criteria and the exercise medicine criteria. We choose exercises that train the most muscle mass over the longest effective range of motion with the most weight. The medicine prescription criteria include: Safety Dosing (therapeutic window) Comprehensive (hits general fitness attributes: strength, power, endurance, mobility, balance, body composition) Specific and effective (hits components of sick aging phenotype) Simple and efficient Barbell strength training fits both criteria. Noah Hayden argues for some additional exercise criteria and an additional set or programming criteria, and Dr. Sullivan and Noah discuss these. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Guest hosts: Jonathan Sullivan and Noah Hayden with Ann Buszard Dr. Sullivan and Nurse Ann Buszard discuss their medical careers, observations of the "sick aging phenotype," and the failures of the medical industry to confront the underlying causes of this cluster of sicknesses and symptoms. They discuss how strength training directly addresses the causes of the sick aging phenotype. They talk about their first-hand knowledge as first lifters then coaches of how this benefits people physically and mentally and how community helps make the experience more enjoyable and help people stick with training. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

How do we program the Olympic lifts if we want to add Olympic lifting or potentially compete in an Weightlifting meet? Andrew, Matt, and Niki discuss how to add Olympic lifting to a more traditional program with a focus on the Big 4 lifts. Andrew recommends adding the power variants first--usually the power clean. The cleans can replace the volume deadlift slot and move to the first exercise of that day--before the intensity squat. For the deadlift intensity slot, pull some of the volume from the volume slot into back off sets. As a lifter progresses and she becomes more proficient at the lifts, her volume, frequency, and intensity of pulling from the Olympic lifts will all increase. This means that deadlift pulling will have to decrease. The way to think about this is as a budget. There is only so much time and so much stress that an athlete can recover from. The other aspect to this is that the Olympic lifts require practice, so there is a tradeoff between too much emphasis on practice without developing strength and not enough practice. The other thing Andrew recommends is catching the bar where you pull it. This means that for a light power clean, you might barely have to bend your knees. As the weight gets heavier, you catch it lower and lower, eventually turning a power clean into a clean. They discuss the mentality that weightlifting requires. Weightlifting will involve missed reps and fluctuations of your daily capability. If you pulled a grindy deadlift a few days ago or life has been particularly stressful and you're not as recovered as you normally are, you can't grind through an olympic lift--you simply don't complete the lift. Your daily 1RM--and the resultant percentages off that 1RM--will fluctuate more day-to-day than for the slow slifts because, again, you can't grind through a heavy olympic lift. This requires an understanding of long-term progress and an acceptance of missed reps and adjusting based off your capabilities that day. BLOC sales and special offers: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

People often sabotage their training and grow frustrated by the lack of progress. Delivering too much stress, not taking proper steps for recovery, not protecting training, and having too much variability in their training prevent the stress-recovery-adaptation cycle from successfully occurring and driving progress toward our goals. You may deliver too much stress, from which you cannot recover and thus adapt. Having conflicting goals--losing a significant amount of weight and gaining a significant amount of weight on their lifts or training hard for an aerobic endurance event while trying to train hard for strength--means that you will fail at both, instead of intelligently prioritizing one while minimizing the damage to the other goal and coming back to it. Along with this comes realistic expectations. We may decide to knowingly prioritize something over training progress. If we prioritize training for a triathlon and understand our strength will suffer, then we are not sabotaging our goals. If we understand that our best friend is coming in from out of town and we decide to eat unhealthier, get less sleep, and drink more alcohol than normal, we are not sabotaging our goals. If we go kayaking or mountain climbing or hiking and realize that our next day of training will be harder, we are not sabotaging our goals. That being said, if we fail to prioritize our training through our actions and mindset, our training will suffer and we will not progress toward our goals. Failing to protect our training by carving out the time, eating enough and well enough, sleeping, getting quality coaching at least occasionally, and allowing a program to run its course all stand in the way of getting stronger and healthier. What it ultimately comes down to is taking our goals seriously and modifying our life by building habits that move us toward our goals and eliminate and reduce habits that slow or prevent progress toward our goal. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott talk to Professor Paul at two different points in his cancer struggle —while he was receiving cancer and following his successful defeat of cancer. They discuss not only how strength training helped him during his fight against cancer but how building a base of strength and muscle mass helps in the case of a future diagnosis. Life throws curveballs, and unexpected obstacles arise. You cannot control this. You can control your training, however, and your diet and mental attitude toward these obstacles. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Everyone faces difficulties in life and must confront how and if to overcome them. Some —for whatever reason—have to overcome larger difficulties. Learn the story of Miles "Smiles" Taylor, the man whose inspiring story has garnered the attention of Arnold Schwarzenegger and others. Hear about his hard work, perseverance, and determination to not accept false limitations. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Scott, Matt, and David discuss practical legal experiences —good and bad —and how people and business owners should approach legal matters and protect themselves. Whether you're considering a small business, are an inspiring strength coach, or simply want to better understand the law through some entertaining yet educational stories, this is the podcast for you. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

What creates elite performance? Learn about the story of Gillian Ward—a truly world class athlete. From an early age, she demonstrated a proclivity for physical activity. Through drive and dedication, she crushed local records and eventually moved onto world records in many different sports. Discover the humanity, tenacity, and experiences behind the athlete and person, Gillian Ward. Whether you're a novice, a weekend warrior, or simply lifting for life, everyone can learn from her mental approach, preparation, and dedication. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Our relationships and experiences help make us who we are. How do we learn the values we exhibit? How does one's upbringing affect the rest of one's life? What leads to success and contentment? Scott, Matt, and Frog discuss stories and experiences that touch on these timeless questions. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt, Scott, and Grandpa Reynolds reminisce about memories and growing up. They discuss the values they learned and lived from their upbringings. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott talk with John Wilson about fighting against and training through cancer and cancer treatments. John's diagnosis of stage 4 cancer shocked him, but he regrouped and decided to tackle cancer head on. He continued to train and has inspired people in the strength community through his example. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Sybil, Scott, and Matt discuss Sybil beginning strength training at the age of 79 and continuing to train into her 80s. She describes how gaining strength has improved her quality of life by enabling her to accomplish everyday tasks. Beyond the topics discussed, you get some appreciation for Sybil's vivacity and tenacity. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Brett discuss the process behind programming and exercise selection, starting with the excitement and motivation that novice linear progression training brings, as a lifter sets a PR every workout. They move through the progression of MED changes taking a lifter from LP to intermediate training and beyond. They cover how different supplemental and accessory changes change the main lifts. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Brett reflects on his strength journey, including success and stumbles at meets and how the process has changed him. Brett discusses why and how he began the Art of Manliness, which transforms into a discussion on authenticity and meaning. The episode ends with Brett answering questions from an audience. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Scott, Matt, and Brett discuss Brett's initial foray into strength and some of the progress he made, including weight gain and weight loss. They cover the physical and mental benefits of strength training and voluntary hardship. They also discuss how welcoming and supportive the strength community is despite how things may appear on the covers of fitness magazines or social media posts. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

The press often challenges lifters and coaches as the lifter advances. The press uses less muscle mass and less weight than the other lifts and is less forgiving of bar path deviations. Because of this, the press doesn't stress the body as much as the deadlift, squat, or even the bench press. Heavy singles and missed reps don't wreck lifters like a heavy deadlift single or a missed squat. The press benefits from practice, with lots of triples, doubles, and singles. Heavy singles especially help the lifter practice for PR attempts and competitions. Niki and Matt discuss different approaches to advance the press. Further away from a meet or attempting a PR, they like to program higher volume, full range of motion, stricter presses. Exercises might include seated press and strict press and accessories. Closer to a meet or attempting a PR, they like higher intensity, overloading partial ranges of motion, and more explosive variants. Exercises include press lockouts, press starts, and a competitive version of the press using a hip throw or the Olympic press. The other aspects of this lift is that people will miss this lift more than any others. Weight loss negatively affects the press. Small deviations from the most mechanically efficient bar path will lead to a miss. They discuss how to cope with and confront the challenge of missing reps and understanding this is to be expected with the press. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

MED offers a useful framework to modify lifters' programming, taking a lifter from the novice linear progression to and through advanced, longer, more complicated programs. Small changes not only increase stress, lengthen the stress recovery-adaptation-cycle, and bring continued PRs but allow the coach and lifter to tweak a program that has brought success, experiment with which small changes tend to enable more progress, and tailor effective templates to the lifter. Despite MED's utility, small changes may stop being effective because of lifters' changed goals or boredom. If lifters' goals change, coaches can modify programming to better suit their goals. The goal suggests the path because we understand how to better program for hypertrophy, weight loss, or a triathlon. If lifters grow bored of the relative similarity that advanced programming can sometimes bring, we can alter programming substantially to keep lifters interested and enjoying the process. We can also encourage changes outside of programming. Some potential changes include AMRAPs, new lift variants, Westside-style programming, changing from block to DUP or vice versa, lifting in a public gym or outside, finding a lifting partner, dynamic training, and signing up for a competition. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Barbell training is a safe, effective way to get stronger and improve one's health. That being said, some basic precautions can increase safety and prevent needless injuries--and even fatalities. Proper spotting and correct placement of safety pins or spotter arms in a power rack or on a squat rack make the squat and bench press safer. Different lifts, however, require different safety considerations. For the squat, if possible, squat in a power rack. Put the safety pins just beneath where the bar is at the bottom of the squat. This allows the lifter to lower the bar down to the safety pins, which will take the weight of the bar, and safely get out from underneath the bar. If spotters are needed, have two spotters on each side of the bar. Spotters grab the bar in the crook of their elbow and grab the plate with their fingers. The two spotters need to grab the bar at the same time. The spotters assist the lifter standing up with the bar and--because they can see the j-hooks--help the lifter guide the bar onto the j-hooks. The lifter cannot bail on a squat with spotters--this puts a dangerous amount of weight into the spotters' arms with little to no notice. The bench press presents the most danger, as lifters move the bar over their face and neck. Lifters should not put safety clips on the bar, so the weight can slide off the ends of the barbell if needed. Lifters should also use safety pins set up low enough that they do not hit the pins in the bottom of the bench press but high enough so that if they get rid of their arch and flatten their torso, the pins--not their chest--take the weight of the barbell. It is recommended, however, to have a spotter. One spotter is needed. She should stand behind the lifter's head. The spotter should help lift the bar off the j-hooks and move the bar to the top position over the shoulder joints, stand back to stay out of the lifter's gaze, and only grab the bar if the lifter asks or if the bar starts moving down. The spotter helps move the bar back from the top position to the j-hooks. The spotter uses a mixed grip to do this. For the lifter, he should never move the bar from the rack to the top position or vice versa without locked elbows. Finally, the press, deadlift, and olympic lifts should not be spotted because they cannot be spotted safely. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

You have diligently executed the first four steps of the deadlift set up. You are tight--and uncomfortable--and ready to get the bar off the ground. What now? For many, no cue works better to get the deadlift moving correctly off the ground than some variant of "push the floor away." In a correctly performed deadlift, the bar moves up off the ground in a straight line with the knees first extending and then the hips extending. At the top, the knees and hips simultaneously finish their extensions. Common errors to initiate the first part of the deadlift include extending the hips, not the knees; extending the knees to cause the hips to rise without the bar moving up off the floor; or trying to use the arms to jerk the bar off the floor. Learn how to avoid these common errors and dial in your deadlift. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

The deadlift tests raw strength possibly better than any other lift. It differs from the other main lifts because it starts in the bottom position, without the benefit of a stretch reflex provided by an eccentric--lowering--portion prior to the concentric--up--portion. Luckily, we have a simple 5-step process to help you get in the correct position each time. 5 Step Set Up Stance Grip Shins to bar and knees to elbow Squeeze your chest up Drive the floor away and drag the bar up your leg Explore the finer details of each step so you can deadlift correctly, improve your form, or better coach your clients. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Though the bench press's importance may be overvalued, it cannot be denied that this lift is unparalleled in building upper body strength. Because of the stability provided by the bench, no other lift contributes to force production for the upper body like the bench press. The bench press and press provide the foundation for lifters' long term strength progression. Because this lift is performed so often in gyms and garages throughout the world, many should pay greater attention to proper form and safety. Learn more about the over-performed but under examined bench press. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Heavy presses--more than any other of the big four lifts--do not forgive form errors. Certain cues help novices begin pressing competently and, if you are a coach, must be cued early and often to your lifters. The combined cues "close grip, elbows forward, wrists straight" help the lifter get into the correct bottom position, which contributes to a mechanically efficient bar path. For the press, this means a bar path that stays close to the lifter's face and moves in a straight line from the bottom to the top position. Learn the most important cues that coaches use on novices and find themselves regularly using with all clients. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Though its prominence has increased due largely to the increased popularity of CrossFit and StrongMan, the press remains an undervalued and underperformed lift. If you haven't included presses in your program--or if you want to improve your press--learn about the importance of the press to a well-rounded strength program and how to correctly perform the press. How much do you press? BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [email protected] for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about! Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]