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A more horizontal back angle characterizes the low bar squat compared to other squat variants. The back angle throughout the squat provides important information about whether the squat is being performed correctly or not. During the descent, the back angle should set somewhere before halfway down the squat. Once the back angle sets, the back angle should stay nearly constant during the rest of the descent and coming up out of the bottom. Two common errors occur on the ascent of the squat. Both involve an excessive change in back angle out of the bottom--the back becomes too horizontal or more vertical coming up out of the hole. Both involve a joint--either the knees or hips respectively--extending without much of contribution to the bar going up. Explore these common squat errors, why they matter, and how to correct them as a lifter or coach. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

Certain form issues pop up regularly with lifters. Common cues arise to address these issues. "Knees out" remains a staple cue for coaches looking to fix errors in the squat, including knee cave and knee slide. As a lifter descends in a correctly performed squat, the muscles lengthen under load, and the lifter should feel an increased tightness as she approaches the bottom. This provides a stretch reflex that assists the successful completion of the lift. Knees caving in and knees sliding forward alleviate the tightness in the bottom, increasing the comfort in the bottom but decreasing the mechanical efficiency of the squat. Learn the intricacies of knee slide and knee cave, how the "knees out" cue helps the knees stay out and reduce or eliminate knee cave and knee slide, and how this causes a more efficient squat. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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 squat builds strength, adds muscle, and increases mental toughness. The squat begins each training session at the beginning of a lifter's linear progression and often requires the most work from the coach and lifter to correct form issues. The squat deserves its nickname, "the king of the lifts." Learn how to squat, which cues help lifters get in the correct position, and why we advocate for a low bar squat. Whether you're a lifter or coach, this episode will help you begin squatting or get your client squatting correctly. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

Figures in the fitness industry debate issues such as using RPE, including power cleans in linear progression, programming for older people, and prioritizing intensity or volume. Some argue whether a certain program provides better results than another program. While coaches may enjoy debating the finer points of programming, form and consistency--more than programming--determine how fast you progress toward your goals. Improved, consistent form allows lifters to lift weights more efficiently. Consistent form also allows lifters to focus on driving the bar up. Novice lifters learning the lifts spend much mental energy working to improve their form. Much of the early work for coaches and lifters involves improving form. Although a tiny minority seem to be able to improve their form without a coach, a coach greatly aids lifters in their ability to lift more efficiently and get stronger. Consistency leads to long term progress, as it enables the lifter to receive the regular stress from which he can recover, adapt, and get stronger. The goal for early lifters should not be specific numbers on the bar but rather completing all assigned workouts. Programming matters, but programming is secondary to form and consistency. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

Coach Matt and Coach Niki outline three different deadlift programming "tracks" for lifters, based on their sex, age, size, level of training advancement, and long-term goals as a lifter. Over time, Matt and Niki have observed that, depending on these factors, most lifters will thrive in one of three tracks, or programming models. Very high intensity / very low frequency with lots of supplemental lifts A block style model with moderate to high intensity and moderate volume A DUP style model with moderate intensity, high frequency, and moderate volume. Track 1 tends to work best for large, strong (600+) male lifters, who struggle to recover after heavy deadlift workouts. Popularized by Westside barbell, this track calls for a heavy day of max effort deadlifts in a low rep range, followed by one or more (depending on level of advancement) speed days, which primarily consist of deadlift variations tailored for the lifter's individual weak points. The variations may be a deficit deadlift, rack pull, RDL, conventional deadlift pulled with accommodating resistance, etc. Track 2 works for the majority of (male) lifters, the middle of the bell curve. Most of these lifters are not strong enough to drive strength adaptation long term with very infrequent heavy pulling, so in this track they will follow a block model in which they transitno from higher volume, moderate intensity deadlifts to low volume, high intensity deadlifts over the course of a training cycle, perhaps peaking with a meet at the end. Matt notes that, typically, deadlift volume will mirror squat volume but most lifters will end up pulling one fewer set of deadlifts than they squat (if the lifter squats 3x5, he will likely program 2x5 deadlifts). Track 3 tends to work best for women, smaller men (under 200lbs), and younger athletes with high recovery capacity. This track calls for high frequency (3-5 slots per week) pulling with moderate volume and moderate intensity. Matt notes that even very strong deadlifters of smaller stature (think 600lbs pullers weighing 200lbs) tend to tolerate the higher frequency in this type of training better than their larger, heavier counterparts. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

Recently Matt and Niki have been dealing with a prominent issue among their late intermediate and advanced lifters (some of them very strong too!). These lifters will descend beautifully into the hole on a squat, then while driving up allow their knees to shoot back, causing their hip angle to close and their backs to become more horizontal as more of their body mass travels behind the midline. This is a phenomenon they have experienced primarily with more experienced lifters, who perhaps have internalized the chest down/lean over/hips back/hip drive cues TOO well. While the concept of hip drive is important for a novice lifter to understand and practice, it is really a sort of over-cue, an exaggeration of what happens in a proper squat during the concentric, or ascent. Novice lifters commonly struggle with staying too vertical in the squat, or lifting their chest (and thus becoming more vertical) during the drive up, so the hip drive cue is useful in teaching them to assume and hold a more horizontal back angle than they are used to during the movement. However, as a lifter progresses and even becomes quite strong, it's common to see new problems emerge, such as knee slide, knees shooting back during the ascent (as described above), and knee valgus. Knees shooting back indicate that the knees are extending without causing the bar to move, and Matt theorizes that it results from a misunderstanding of hip drive. What we want when a lifter drives up out of the bottom is for the bar to start moving immediately, without a change in back angle. This can only happen if the knees extend first, because if the hips extend first, then the back angle will immediately become more horizontal. So, lifters struggling with this problem, or it's sister problems -- knee valgus and slide -- need to focus on cues that get them to extend their knees first out of the bottom. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

Coach Matt and Niki explore a common issue with the bench press -- losing tightness at the bottom of the eccentric portion of the lift. This error presents in a number of ways, such as the elbows flaring out or "chicken winging" on the way up, the chest and/or sternum sinking during the eccentric portion, or the bar visibly bouncing or rebounding off the chest. Matt and Niki first attempt to fix this problem by having the lifter slow down the eccentric or lowering part of the movement, bringing attention to where exactly the lifter is touching the bar on his or her chest, elbow position, and encouraging the lifter to exert conscious control over the speed of the bar (which is closely tied to how tight they can keep their shoulders pinned together during the lift). Sometimes slowing down the lift is not enough, however, at which point they ask the lifter to pause the lift at the chest for a second or two before driving up. The pause forces the lifter to use his lats to maintain shoulder position, and brings attention to leg drive, as both will suffer if the lifter has been relying on rebound to initiate the concentric, upward movement of the lift. As Niki points out, the shoulder is a ball and socket joint with a large range of motion, meaning the bar path has a lot of room for error if the lifter cannot consciously control his shoulder position. So, if you're struggling with losing tightness during the bench press, with your arms doing the "chicken wing" while driving up, then start pausing your bench press reps and working on establishing tight, retracted shoulder blades, solid leg drive to reinforce the arch, and a controlled descent speed. BLOC sales and special offers: https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

In separate interviews, Matt and Scott sat down with Blake and Katie, the founders of Dominion Strength, and Mike Reed, the founder of Microgainz, both successful small businesses that filled a niche in the strength community with innovative, high quality products and excellent customer service. In two interviews, Blake, Katie, and Mike talk about how they came up with the idea for their businesses and how they have grown them from humble beginnings into flourishing businesses. Discounts on Dominion and Microgainz! https://barbell-logic.com/offers/ Want to try online coaching for FREE? Email [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]

In this episode, Matt and Scott present their favorite whiskeys (or whatever happens to be in front of them at the time of recording) from the first episodes of Barbell Logic. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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!

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

In the first official season of Barbell Logic, we are revisiting the earliest episodes of the show in which Matt and Scott first put the "logic" into barbells. In the Best of the Beginnings season, we will discuss why you should train for strength above all other physical attributes, how you build strength via stress, recovery, and adaptation, the equipment you'll need to start, and some strategies for getting the most progress out of your barbell training program. Visit https://barbell-logic.com/offers/ to find the latest deals on strength and nutrition coaching at Barbell Logic Online Coaching, training equipment from the show sponsors, and more! Want to try online coaching for FREE? Email [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]

As we frequently preach at Barbell Logic, consistency is the key to getting stronger, leaner, and healthier. And that means that, in the course of your training life, a lot of workouts will be a blue collar, punch-the-clock affair, and that can be a drag sometimes. What do you do to rediscover the training spark? Andrew and Niki share their experiences over years of lifting, and how they stay motivated to train so consistently. Want to try online coaching for FREE? Email [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]

Matt and Niki discuss the fun stuff today, the "bonus" equipment that you can start to think about getting after you have the basics like a rack, plates, barbell, and platform. Most of this equipment will be appropriate for the intermediate and advanced lifter, where supplemental lifts and accessory work play a significant role in the training program. Matt and Niki's equipment picks can be broadly broken into personal attire (like straps and sleeves) and gym equipment (speciality barbells, attachments, etc). Personal Attire Wrist wraps - elastic. If you're pressing over 200/ benching 300+, go for the stiffer ones. If you lift well under that, consider more flexible varieties as the stiff wraps can be quite uncomfortable. Note that Rogue wraps run more flexible, so opt for the stiff ones there. Lifting straps - anything leather is nice, and easy on the hands/wrists Knee sleeves - go for 7mm thickness. Matt likes to add some liniment to the inside of his sleeves before squatting — Tiger Balm for warmth, EliteFTS for cooling (depending on weather and temperature in the gym). Slingshot - for accommodating resistance on the bench press. Also useful for older lifters with stiff and painful shoulders that give them trouble on the bench press. Extra horse stall mats — for deficit deadlifts, block pulls, etc. Dip belt — for weighted chins and dips Gym Equipment Chin-up bar - if you don't have one on your rack EZ curl bar - for curls, lying triceps extensions, skull crushers, etc. Dip bar Chains — Matt prefers chains because he believes they carry over a little better for the raw lifter compared to bands. The downside is they are large, heavy, and expensive. If you lift at home, he recommends chains. If you lift at a gym, consider bands instead as you can throw them in your gym bag. Matt recommends a pair of the mini bands (red), lights (green), and mediums (purple). Niki recommends you only use these bands for banded lifts. Don't use one for chins and other accessories. The reason, she says, is using one band more often than another will cause the bands to wear unevenly, meaning they will exert uneven tension during your banded barbell lifts — which we don't want! Note: Titan sells 5/8" chain, which is the thickness you want. Marine stores usually carry it. If you don't have access to it, you can use 3/8" chain but you'll need double the amount. Matt recommends about 100lbs of chain. Small set of dumbbells - for rolling triceps extensions, conditioning, high rep presses, etc. Couple of kettlebells - for conditioning Lat pulldown — Matt likes the Titan stack. Rogue has a rack attachment as well. Sturdy box — for box squats. Preferably an adjustable box with adjustable height. Matt like the ones from NY Barbells and EliteFTS. He also has one from Rogue, but be warned, it's super heavy! Duffalo/buffalo or safety squat bar — bar with a curve that allows lifters with very stiff shoulders to get into a low bar position. The safety squat bar is a straight bar, but with handles mounted perpendicularly so that the lifter can grip the bar in front of the shoulders rather than behind. Prowler, rower, or echo bike — for conditioning. Take your pick!

BLOC Coaches Matt Reynolds and Niki Sims discuss how they've been cueing their clients over the last couple years, in particular how their cues tend to change during the course of a set. Many lifters performing a heavy set of five will struggle with technique on the fourth and fifth reps, due to weakness in certain parts of the movement, physical and mental fatigue, or both. The fourth and fifth reps are often the most mentally taxing, meaning lifters have very limited ability to process cues at the very moment they need cues the most! Matt and Niki discuss the cues they have found helpful for each of the big lifts, and how those cues evolve as a lifter progresses through a heavy set. Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

When it's time to get jacked, and feel "da pump," there are a handful of exercises that Matt and Niki continually go back to for their simplicity and effectiveness. Throughout their years of coaching, they have also started to break with the traditional bodybuilding approach of high reps = hypertrophy, preferring instead to accumulate volume and time under tension via increased frequency (performing accessory lifts more often throughout the training week) and lower rep sets. Discounts Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

BLOC coach and Physical Therapist Bekah Krieg returns to the podcast to discuss the Barbell Logic Anatomy Masterclass and how she has developed the curriculum for aspiring coaches and busy professionals alike. Discounts Anson Belts Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

BLOC coach and pit master (he claims he's more of a staff sergeant than pit master) Cameron Cox joins the show to talk about one of his favorite subjects, cookouts. Cameron is a native South Carolianian and avid cook, having spent several years cooking professionally before becoming a barbell coach. Cameron shares a few of his favorite recipes, his grilling and smoking weapons of choice, and educates on the distinct regional flavors of Carolina barbecue. Cameron also makes his own delicious barbecue sauce called, simply, Cox Sauce. You can find Cameron at: Gym website: https://coxbarbell.com Instagram: @coachcam843 Instagram: @coxbarbell843 Discounts Save 50% off any coaching package at Barbell Logic with the discount code "strongdad." AND get a $50 gift card to your retailer of choice! Offer lasts through Father's Day. Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt, Andrew, and Niki continue their roundtable discussions in Matt's library and whiskey sanctuary (or is it a whiskey sanctuary with a library?), today addressing the concept of percentage-based programs. The majority of templates and books about programming, if not all, describe programs in terms of percentages -- percentages of a 1RM, a 5RM, or perhaps a previous working load. From an author's standpoint, you almost have to write about programming in this manner. You can't use real weight on the bar, because the application of a program for a 600lbs squatter will look much different than a 350lbs squatter, for instance. Examples of real lifters are helpful, but you couldn't possibly put enough examples in a book to cover every lifter that might attempt your program. Unfortunately, many lifters pick up templates, see the percentages, and base their expectations for progress on those numbers. If they see a 1x5 in the program at 90% of their 1RM, they expect to be able to do it because the template said so. In reality, all programs require some modification and adjustment by the lifter or coach to fit their specific goals, strength level, level of advancement, mental fortitude, and, to an extent, how that lifter feels on any given day. A good coach can watch how a lifter is responding to a program and make adjustments on the fly, knowing when to push a lifter past their comfort zone but also when to pull back and keep them excited to train. Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

One rule? Nah, more like "one-rules." Andrew and Niki return to the podcast to chat about something more lighthearted -- their secret tricks to picking shoes, ordering better drinks at the bar, finding the best pizza, and much more. What one-rules do YOU have? It could be about anything. Email us at [email protected]! Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt's on holiday celebrating his 20th anniversary, so Barbell Logic staff coaches Niki Sims and Andrew Jackson met via Zoom to talk about the role coaching has played in their development as both lifters and coaches. Both Andew and Niki have lifted for years now, and are advanced lifters, yet they still see value in regular coaching. While they may not need daily form reviews for each of their lifts, they appreciate the accountability that regular check-ins with a coach offers, as well as the unbiased third-party perspective on their programming. When attempting to program for yourself, it's tempting to let small deviations in technique slide, or perhaps to drop a set or two during a hard volume day. Over time these deviations add up, and detract from an advanced lifter's ability to make progress. As a competitive lifter, Niki enjoys the attention her coach pays to both her mental and physical wellbeing during the peaking phase as a meet draws near. She likes a coach whose attention to programming and her wellbeing matches her own level of care, as she puts it. You can find Niki and Andrew at Barbell Logic Online Coaching, as well as on Instagram: @vera_nache: https://www.instagram.com/vera_nahce/ @andrewbarbender: https://www.instagram.com/andrewbarbender/ Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Men's style coach Tanner Guzy joins the show to share some tips for improving your style and making sure you are highlighting the physical gains you've worked so hard to make in the gym. Any time you mention style around a group of men, there's an inevitable mixture of bemusement, eye rolling, and genuine interest. Many guys proclaim (or perhaps complain) that they dress "for comfort." They just want to be comfortable, they say, and aesthetic concerns are subordinate, even anathema. Tanner argues that style and comfort are in fact closely related, and men often mistakenly believe that you cannot have both. The foundational principle of style, he says, is context. Understand who you are, what you do, and where you do it. Your geography, culture, profession, body type, and personality all affect your individual style choices. While Daniel Craig may look dashing in a bespoke dinner jacket at the Casino Royale Montenegro, an IT professional from the American midwest would look ridiculous in the same. Where a mid-level corporate worker could elevate his style with a sport jacket or better fitting slacks, a freelance programmer would perhaps fit in better with a nice pair of chinos and chukka boots. Context matters, so the more you understand where you fit into your own society and culture, and what's realistic for your climate, the better your style choices will be. When coaching men, Tanner also takes personality into account. He divides style into three broad archetypes: rugged, refined, and rakish. Each describes the intersection between personality, cultural values, and profession. The refined man exudes effortless confidence with fine but subtle clothing choices, whereas the rakish man proudly displays his rebellious spirit with bold, fashionable clothing styles. Each can dress well, to be taken seriously, and in a way that enhances his individuality. Tanner offers an online style course for men as well as one-on-one coaching (he even helped Matt frame his baby blues). You can also take a free quiz on his site to determine your style archetype. https://masculine-style.com Also be sure to pick up Tanner's book on the intersection of style, power, and masculinity, The Appearance of Power: How Masculinity Is Expressed Through Aesthetics. https://amzn.to/2HteNjH Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt invites former STRONG Gym coach and now owner of GP Athletics in Springfield, MO, Spencer Graham, to the podcast to discuss how lifters can get started training in the sport of strongman. Strongman is probably the most entertaining sport in the world of strength and power. Athletes regularly perform feats of strength with brutally heavy objects, some spectacular (like pulling a fire engine, or a plane) and others mundane (like throwing barrels or flipping tires). Yet it's the juxtaposition of amazing feats of strength with commonplace objects that gives strongman it's fun, wild, and unpredictable spirit. What would you rather see -- 45 lifters all squatting, benching, and deadlifting, one after another, or two enormous men racing with refrigerators strapped to their back? The sport of strongman requires impressive physical attributes as well. Athletes must be very strong, of course, but also athletic. They must be able to balance with awkward implements, move explosively, and posses a high level of conditioning... while being very, very strong of course. That said, it has never been easier to enter and learn the sport, and there are a number of good resources for beginners wishing to transition from barbell lifting into competing at strongman. Spencer Graham's gym, GP Athletics: https://www.gpathletics.net Spencer on Instagram: @gp_spencergraham https://www.instagram.com/gp_spencergraham/ Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt talks with Sam Pogue, VP of Brand at TrueCoach, about his journey building Barbell Logic into an online coaching powerhouse, and how he utilized the TrueCoach software platform to make it happen. This interview originally aired on TrueCoach TV -- link below: https://truecoach.co/thinking-remotely/5-steps-the-founder-of-barbell-logic-took-to-create-a-thriving-online-business/ Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Buy your mom the gift of strength this Mother's Day! Use the code strongmom at checkout to save 50% off your first month of our Classic or Premium Online Coaching plans, plus we'll send her a bouquet of flowers. https://barbell-logic.com Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

BLOC coach CJ Gotcher returns to the podcast to share how the Barbell Logic Coaching Academy has evolved and improved since he has taken over management of the curriculum. Discounts Buy your mom the gift of strength this Mother's Day! Use the code strongmom at checkout to save 50% off your first month of our Classic or Premium Online Coaching plans, plus we'll send her a bouquet of flowers. https://barbell-logic.com Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott discuss several ways to modify linear progression for senior trainees. Seniors have many challenges to overcome when they first start training with barbells: low muscle and bone mass, low testosterone levels, obesity (others have very low bodyweight), lack of mobility in their joints, and a general state of deconditioning. Consequently, seniors often get the best results by modifying the typical approach to linear progression. To start, Matt and Scott recommend senior lifters acquire a 15lbs barbell. While some lifters will be able to start squatting and deadlifting with a standard 45lbs bar, many will struggle to press a 45lbs bar. Some will require a 15lbs bar for all the lifts, so it's a useful tool to have in your arsenal. Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Dr. Krista Scott-Dixon, Director of Curriculum at Precision Nutrition, discuss a challenge many are facing right now -- practicing good nutrition habits in this time of crisis. With families locked down and cutoff from their normal eating and exercise schedules, some have struggled to make healthy food choices. Dr. Scott-Dixon offers some advice for staying grounded, nutritionally and mentally, while on coronavirus lockdown. Krista's tips: Write down your intent for the day, at the beginning of each day. Krista actually likes to call it your commitment. This includes your to-do list, but it's not limited to it. A commitment could be something broad like, "I'm going to be supportive of someone else today," or "I'm going to be optimistic today." Committing to one small thing each day can help you build a more positive mindset. Develop a structure, with small habits. Pick one small thing everyday that you can do to create a sense of order and structure to your day. It can be something as simple as "I'm going to eat lunch at 12:00pm today." Constructing your routine slowly results in lasting habit changes. Think like a restaurant, and set hours for your kitchen. Krista closes her kitchen between the hours of 2 and 4pm, because in her experience, no good snack decisions are made then! It's only two hours, she says, so you can hold out until dinner. Create a feedback loop for evaluating your day. Every day, spend a bit of time analyzing what went well (don't focus on the struggles) and why. Then try to do a little more of that the next day. By bookending your day with a statement of intent and then an evaluation of the positives, you can learn to stay positive and bring some order to an otherwise chaotic world. You can find Dr. Krista at: Precision Nutrition: https://www.precisionnutrition.com Coalition of Health and Fitness Leaders: https://healthandfitnesscoalition.com Man's Search for Meaning by Victor Frankl: https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/080701429X Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Productivity expert and YouTuber Thomas Frank joins the podcast to discuss strategies for working at home without sacrificing efficiency and productivity. Since many listeners are currently stuck at home during the lockdown, unable to work at their normal office, Matt invited Thomas to help us all make the most out of our "new normal." The first thing Thomas recommends is creating separation and isolation for your workspace. If possible, designate a room for your office space. If that's not possible, designate a space for work (more on that below). This space should reflect it's purpose (work) and therefore be clean and clutter free. Discuss with your family and come to an agreement about what kind of behavior and interruptions are acceptable while you are working. If you don't have an entire room to dedicate to work, try to at least set up a desk that only gets used for work. Even if you don't have space for a permanent desk, set up a folding table at the same time everyday and dedicate that to work. Face your desk away from the rest of your family and possessions (especially the TV!), so you have less visual distractions while you're working. Thomas follows the "20 second rule" to incentivize good habits and disincentives bad ones. The concept behind the rule is that starting anything requires a certain amount of "activation energy," that is, the amount of time and effort required to start a given task. If you have something you want to do more of, make it easy to access and quick to start. Ideally, you should be able to start the task or activity in 20 seconds or less. Conversely, for the things you want to do less of -- perhaps video games, surfing the internet, or other non-productive activities -- make them as inconvenient as possible to start. Working in the same space, especially small home offices, can get monotonous. Thomas suggests breaking up your day by taking walks outside. Not only is the walk physically and mentally refreshing, it also serves as a nice divider between tasks, allowing you to "context switch" more efficiently and with less procrastination. Thomas also recommends managing sound in your workspace. Sound is an involuntary sense. It's always on, and you don't get to choose what you hear, unless you block it out. He recommends getting a good pair of sound canceling headphones to reduce noise and auditory distractions while you are working. Decision fatigue is another challenge of working from home. At home you have to make every decision about the day — when to eat, when to take breaks, when lunch happens, etc. Those who are accustomed to working in an office, which operates on it's own schedule (open and closing hours, set lunch hours at the cafeteria, etc), may find the lack of structure in their home fatiguing as they have to manage decisions that were previously taken care of. Setting a schedule and sticking to it can mitigate this fatigue. To that end, Thomas likes to rely on an external system for accountability. If you work for someone else, you probably have a manager, and thus someone to hold you accountable for your productivity. If you work for yourself, you have to create a boss, so to speak. Thomas likes to use a white board or scheduling system to plan the order and priority of his tasks for the day, then go execute them. Without that planning step, he often finds himself procrastinating and finishing things last minute. Limit your list. Don't dump everything you want to do on there, just the important things to accomplish today. If you add too many things to the list, and you don't accomplish them, then it's easy to go several days without crossing everything off the list. This obscures your daily work capacity and makes it difficult to determine how to schedule work in the future. It's also disheartening to see a seemingly never-ending list, never get shorter! Thomas prefers to tackle the biggest item on the list first. That way he knows he's getting work done on the highest priority task in case there are unexpected interruptions during the day. Matt follows a similar strategy, but allows himself the first hour of the day to take care of the smallest, easiest tasks on his list. This gives him the satisfaction of crossing off several things on the list, while he's waking up and his brain is getting ready for deeper, more creative work. You can follow Thomas Frank for many more productivity tips on his Youtube channel (check the links for his new Working from Home series), How to Set Up Your Workspace https://www.youtube.com/watch?v=tMTxikrSe8g How to Plan Your Day https://www.youtube.com/watch?v=cWW7Q4eJr8w And more to come! College Info Geek Podcast: https://collegeinfogeek.com Thomas on IG: https://www.instagram.com/tomfrankly/ Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email experience@b

David Puder, psychiatrist and host of the Psychiatry & Psychotherapy Podcast, returns to the podcast to address the fear, anxiety, and chaos that many are experiencing during the COVID-19 pandemic. Dr. Puder explains how cognitive distortions can skew our perception of the world and influence our emotions, and offers some ways you can "put your thoughts on trial" and ground yourself physically, mentally, emotionally, and spiritually. Some practical tips from Dr. Puder: Organize your house (literally). Many of us are living with more people in the house, more often, than usual, and that means mess accumulates quickly. Cleaning up your living room, your workspace, and other areas can have a positive impact on your brain function and reduce stress and anxiety. Start with cleaning a single room. Organize your physical body. If you haven't been training consistently, create a training schedule that fits your new normal and stick to it. If you're feeling anxious, try incorporating some cardiovascular exercise like brisk walks, bike rides, or jogs for its stress-relieving properties. Put your thoughts on trial by journaling (you can use Dr. Puder's 9-day Cognitive Distortion Journal in the link below) and reflecting on your thoughts. Learn to identify your cognitive distortions, rewrite your thoughts to be more accurate, and bring some stability to your moods. Limit your news intake, including "hot take" type programs in which you are watching anxious people talk about their anxieties. Allow yourself a little time to watch or read the news each day, and stick to that schedule. Create spiritual order in your life. If there are people you need to forgive in your life, or people you need to make amends to, look for ways you can use this time and space to do so. You can reflect on the Greek's concept of agape, selfless love, and look for ways you can serve other people in your life. Remember that selfless love is acted out for the benefit of the other person, not yourself, so your actions may not be reciprocated. That's ok, doing these things can help focus your mind and spirit on topics that are meaningful, rather than the dire projections of the 24-hour media. The COVID Cognitive Distortion Journal: https://static1.squarespace.com/static/5a0b24e0bff200118a898f2d/t/5e703c9171d82c71d189d565/1584413841876/9+day+journal+V003+COVID-19+.pdf You can follow Dr. Puder at the following links: Psychiatry & Psychotherapy Podcast @dr.davidpuder on Instagram @dr.davidpuder on Tik Tok Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott are back with another round of Thursday Q&A. If you'd like to ask Matt and Scott a question, email [email protected] and we'll feature you on a future Q&A episode! Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Want to try online coaching for FREE? Email [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!

Bert Sorin of Sorinex Exercise Equipment joins the podcast to discuss how Sorinex is helping in the battle against COVID-19. Sorinex has a long reputation as a top of the line equipment manufacturer, and you can find their equipment in serious strength gyms around the world -- professional sports team gym, college facilities, and high end commercial gyms. But as millions of people sit at home under lockdown due to the pandemic, Bert saw the need for helping people outfit home gyms, especially as many of the leading home gym manufacturers are currently sold out of equipment. So he and his team designed the OFF GRID Rack, a basic, inexpensive, no-frills rack that can be mounted in nearly any environment: garages, spare bedrooms, patios... they even tested it by bolting it to a couple trees! Sorinex is selling the OFF GRID rack as cheaply as possible, and donating all of the profits to the Coaches vs. COVID-19 fund. It's Bert and the company's way of helping the community stay strong, healthy, and in a positive mindset. You can purchase the OFF GRID rack at the Sorinex website, it's on the home page: https://www.sorinex.com/ Discounts Get 50% off your first month of Standard, Premium OR Club plus a FREE gift card to help you build a home gym. Use code "april20" at checkout right here -- limited time only. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

BLOC master coach Michael Wolf returns to the podcast to talk about the many ways you can turn a relatively spartan training environment into productive training. Like many people across the world, Wolf has been stuck in his apartment under lockdown due to COVID-19, with only a couple kettlebells and some loadable dumbbells to train with. So, Wolf has put together a series of progressively challenging kettlebell workouts you can do at home. You don't necessarily need kettlebells either! Wolf focuses on replicating the barbell lifts as closely as possible (after all, the big barbell lifts were created from major human movement patterns), using anything heavy that is available. Objects like sandbags, water jugs (full of course), heavy stones, duffel bags, etc. can be used to add weight to basic movements like squats, deadlifts, and presses. Matt and Wolf both agree that it's important, even when training with suboptimal implements, to focus on progression. Progression is what separates exercise from training, after all. If you can't make the object you're lifting heavier, look for ways to make the movement more difficult using leverage and balance. If you do have access to a kettlebell or dumbbell, Wolf has created a series of videos to teach you how to perform all of the basic movements and progress them. You can check them out on his Youtube channel: https://www.youtube.com/channel/UCWpCSjmwes23hKsrTNxB-og You can also follow Wolf on Instagram for more training tips @wolf_strength Discounts Use the discount code HOMEGYM when you sign up for Barbell Logic Online Coaching to receive a free $200 gift card to your equipment manufacturer of choice! Whether it's Rogue, EliteFTS, Titan, or other, BLOC wants to help you setup a home gym and keep your body strong and fit during the lockdown. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott reflect on the ongoing global COVID-19 pandemic and how it impacts everyday activities, including training. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Barbell Logic Coach and VP of Coaching Excellence, Andrew Jackson presented a lecture to students at the March 2020 Professional Barbell Coach (PBC) Seminar on what being a professional barbell coach means. Many aspiring coaches get caught up in the nuts and bolts of training, programming, teaching, and cueing, while neglecting the business side of their coaching -- finding a market, setting profitable price points, and identifying good customers. Andrew's lecture touches on all these points, and how the PBC certification helps prepare coaches for success on the platform and in the marketplace. You can download the slides from Andrew's presentation here: https://drive.google.com/open?id=1jsUSsyvv8d2YPF_6EQ7qaBWrJ7xmobv0 Discounts Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Continuing from Episode #285, Scott expands on how he uses the MED Toolbox to troubleshoot problems that arise when programming in the MED (Minimum Effectives Dose) style. The episode begins by revisiting the SRA model and Zatsiorski's two-factor fitness/fatigue model. Then Scott discusses the most common presentation of programming problems in intermediate and advanced athletes, and how to deal with them. Discounts Want to try online coaching for FREE? Email [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 Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]

Matt and Scott check in while uncertainty and fear grip the world in the wake of the coronavirus outbreak. After contracting COVID-19 during a heavy travel schedule, Matt is back at home and recovering well, though under quarantine from the rest of his family. We wish everyone at Barbell Logic and beyond the best as they endure these difficult times. Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt's website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott's website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook [email protected]