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The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss). The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer & family pressure, fond memories. We can enjoy the holidays while still moving toward our goals. First, leave room in your food & training journal to assess why you deviated from your plan. This isn't to judge yourself, but to build awareness. Were you hungry? Did you eat because you always eat at a certain time? Did you not want to disappoint someone? Did you mindlessly eat? Or, did you just really want that food item? Approaching holiday meals and time periods with realistic plans. Fasting prior to a meal is likely unrealistic. Eating a protein-rich meal the day of a big meal that will have plenty of fat and carbohydrates, however, makes sense. For the big meals themselves, have a plan to help you prevent or at least limit overeating. For example, fill your first plate with a normal amount of food. This may mean limiting the items you put on your plate. This may mean putting sample-size amounts on your plate. Then, when you're done, wait 15 minutes before getting seconds. For dessert, assess whether you're hungry or not. Take a dessert home if you really want it--you don't have to try every type of pie that meal or that day! Finally, Niki & Gillian discuss the idea of "volume eaters" and "intensity eaters." Though people may be some combination thereof, volume eaters tend to overeat through large quantities of food, whereas intensity eaters tend to overeat through calorically dense items (eggnog, anyone?). Arm yourselves with the knowledge and tips to better battle the holidays! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ 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

You understand the basics and understand the importance of preparation: how does this look in real life? How does a potential meal, day, or week look? Gillian & Niki delve into how to approach nutrition plans practically. Looking at the week and the day helps. When you look at a week, think about when you go grocery shopping, which meals will be eaten outside the house, how much food you need and how many meals you need to prepare. What staples do you always keep in the house, regardless of meals? What meals or snacks do you have on hand if you cannot cook, get unexpectedly hungry, or life just gets in the way of your plans? If you look at a day, look at the meals and snacks you'll eat. Are there certain meals you know you'll have to prepare ahead of time versus certain meals you can cook right before you eat? Do certain times of day tend to cause you to deviate from your planned meals or snacks? What causes this to happen? Once again, planning ahead increase your compliance and aids you in accomplishing your goals, faster. This means planning for the grocery store, meals, days, and weeks. It also means incorporating habits that you enjoy into the plan, such as a drink at the end of the day or dessert. Learn the practices, including specific recipe ideas, that help make healthy eating more fun. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Reaching our goals through nutrition comes with common pitfalls. Help us arm you with tips to overcome these common obstacles. First and foremost, as with training, we apply a minimum effective dose framework, whether you want to primarily gain muscle or lose body fat. This means, we don't cut calories to 1200 or double your calories. We first observe so we can understand your habits, metabolism, and intake. We then can recommend small, realistic changes to begin progressing you toward your goals. This cannot and should not be rushed. We don't want to play all of our cards and end up with stalled progress and little or nothing more we can do. The biggest issues come from lack of preparation and meeting hunger or a surprise challenge, such as someone offering a treat or confronting what you do with the food left on your kids' plate. Developing plans for these things that align with your goals and nutrition plan helps you through these obstacles and help prevent backslide and regret, ultimately helping you achieve your goals faster. Tips to combat these are having emergency meals or snacks if you get hungry--at home or on the go. Portion out foods ahead of time. With complicated foods--such as lasagna or a stew--weigh & measure it once so you have the information. The initial work will enable you to better understand your calorie intake. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Nutrition is a complicated topic, which comes with more emotional baggage and controversy than training. We have to eat, whereas we don't have to train or exercise. Difficulties abound, including trigger foods, grocery shopping, mindless eating, misunderstanding and underestimating calories, certain times of the year, alcohol, family, food preferences, dietary restrictions, and much, much more. Gillian does not have "a way" or "a diet" when it comes to nutrition coaching. The person or client must adopt consistent, sustainable behaviors. Dieting too often implies a limited time period, but what happens after that? Ultimately, you have to create a caloric deficit one way or another. regardless of goals or approaches taken. You can decide to be more or less aggressive: do you want to compete in a bodybuilding competition or just lose some weight to get healthier? How fast do you want to lose weight? What are you willing to give up? Are you doing this to support training and performance or for health or aesthetics? To move toward your goals, you'll have to have metrics to evaluate progress. Bodyweight is one, imperfect measurement. Others include body measurements, for example waist circumference. Some people like, some hate, progress pictures. Another may be trying on your favorite outfit or pair of jeans and seeing how they fit compared to before. You'll also have to break down large goals into smaller goals. How did you do this meal? Today? This week? How do you feel about how you did and how you feel? You'll have to be honest with yourself and your coach--especially if progress is slower or stalled. It may be that you're following the plan but progress will come, you just need to be patient. It may be that you're not including calories from an unanticipated snack, alcohol, or mindless eating. Regardless, we eat for the long haul and to improve our lives. This may mean that we have some non-negotiables that we're unwilling to forego, though we may have to limit these. This also means, however, that we adopt healthy habits, we get better, we move toward our goals, and we adopt voluntary hardship to improve our lives. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: 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 are excited to introduce the Barbell Academy. It reflects years of refining our material and coaching methodology. It's designed for not only those who seek a career as a professional barbell coach but for those passionate to learn more and grow as a lifter and person. The Barbell Academy will be self-paced, allowing for you to complete the course and future courses whenever you can--just like online coaching. Finally, learn about the experiences and educations of the people behind the Barbell Academy, how they came to lifting and coaching and what they've learned from teaching the earlier material for over two years. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Happy Thanksgiving! Here's a bonus episode for you all on Black Friday: a Thanksgiving message from Matt Reynolds and an update from Mike at MicroGainz. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Matt & Niki answer your questions. Email questions to [email protected] to receive an email answer and get your questions answered on the podcast. Time stamps below do not include the ads. 4:44: How does TRT impact the novice linear progression? Should someone redo LP if they begin TRT, especially as an early intermediate? 9:39: Should you do RDLs on a box or widen the grip if you do not achieve a "stretch" in the hamstrings because of short legs? 13:07: What are the effects on strength training from donating blood or plasma? 16:46: Do you prioritize midfoot balance or stress on the hips with the RDL and box squat? 19:53: Do you have any recommendations for free or cheap templates or programs for advanced lifters who do not have use a coach? 25:05: Which murder podcasts does Niki listen to? 29:12: Is there any benefit to wearing a mouth guard during training to prevent strain on the neck, keep the airway open, or prevent teeth grinding? 31:55: Why don't we do dips, as opposed to the bench press, as one of the 4 main lifts? 38:44: What is your preference for order of upper versus lower in terms of a 4-day split (upper then lower or lower then upper)? 41:46: What are realistic expectations for losing weight and training? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Programming is, in large part, managing stress. Life stress and your stress from all other aspects of your life besides the barbell counts to your total stress. You can only recover from so much stress. If you're beyond LP, you may have to reduce training stress. Training in the gym may have to be fun, as it's important to maintain the habit and get something done. You likely won't be able to chase numbers during these times. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

In order to adapt, we have to recover. If we're missing reps, our form is good, and we train consistently, we have to check to see if we're resting enough between sets. We have to ensure we're getting adequate protein, calories, and sleep. We must ensure there's no additional physical stress. We have a few ways to manage recovery, if we've taken care of the above. The 4-day split is one of the best moves we can make in our MED toolbox. If delivers a reduced stress per session, but also allows for accessory work to more easily be added. It reduces lower body frequency, allowing more recovery, and increases upper body frequency slightly. The upper body lifts are less stressful (they train less muscle mass) so the increased frequency often helps drive these up. We must rest and recover to grow strong. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

We add stress during LP by adding intensity to a set volume. Exercise selection, for the most part, stays the same. After LP, however, how do we add stress? We have volume, intensity, and exercise selection to play with. We essentially divide the volume and intensity stressors. One session emphasizes volume, often 4x5 or 5x5. The other emphasizes intensity, a top set of 5 or 2x3 or 3x2 or 5x1 or a top triple, double, or single with back off sets. We hold off on changing exercise selection until later, although supplemental lifts can be thought of as modifying the main life toward more volume or intensity by either increase range of motion or time under tension or decrease these. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Block or conjugate programming is an advanced program that MED programming leads to naturally if a trainee lifts consistently over a long enough period of time. It is essentially a 3 phase or block program, divided by deloads, where the primary stress is initially volume, then both, then intensity. During the initial accumulation block, the lifter complete completes a high amount of volume at a relatively low intensity. Supplemental lifts tend to emphasize greater time under tension or longer range of motion. This is followed by a deload week, with an only limited decrease in intensity or no decrease in intensity with volume being peeled back. The transmutation or intensification phase, the volume is moderate and the intensity is moderate and increased. This means total stress is high and fatigue will exist. The lifter tends to not feel great toward the end of this, and a deload allows some fatigue to dissipate. The realization or peaking phase peels back volume but the weights are heavy. Some fatigue is still present, and there is a balancing act between peaking too early and not removing the fatigue prior to the peaking. Lifters may worry about their performance during this time. This phase both allows for practice of heavy singles and allows fatigue to dissipate toward the end to peak performance. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Few lifters reach advanced programming, because it requires consistency over a long period of time. Life too often interferes, whether it be injury, illness, vacation, or significant stressors. The road to advanced programming requires putting the work in as a novice and intermediate, adding weight first every 48-72 hours and slowly the SRA cycle lengthens and complexity goes up. This is accomplished through MED changes to continue to progress strength adaptations. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram [email protected] Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

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]