How do we set goals? How do we break those goals up to SPECIFIC, MEASURABLE, TIMEBOUND, smaller actions? How do we assess whether we've met our goals and, if we fail to meet them, if we moved in the right direction and made progress? Enter the OKR.  Objectives &amp; Key Results (OKR) is a process for setting goals &amp; breaking those goals up. An objective is just another word for a goal. Key Results are actions to move toward the goal. Key Results need to be timebound, and whether they were completed or not MUST be a yes or no answer.&nbsp;  To add to this process, organizations need a way to assess progress. Enter KPIs, or Key Performance Indicators. The feed into key results and objectives and provide information as to whether we are moving toward our key results and--more importantly--objectives.  This system comes from Andy Grove and&nbsp;Measure What Matters. His clarity and effectiveness at management ended up creating this system.&nbsp;  Coming from this system is the importance of how managers, leaders, and CEOs refine, revise, or replace existing routines and habits. While efficiency at tasks is important, we're ultimately getting better or getting worse. Objectives, then, need to be achieved with action--with change--not goals that would be achieved by continuing to do the same things the same way.  Another key aspect of OKRs is the timeframe. It must not be too long nor too short. A week, for example, is not enough time to make large changes and too often to make these large evaluations of processes and routines. 5 years or 10 years, however, is so long that it deflates any sense of urgency and too many unknowns exist: there will be unforeseen opportunities that not only do you not foresee but you cannot foresee.  Crucially, saying yes to certain objectives means saying NO to others. Not everything can be a priority, and too many objectives decreases the chance of getting any of them done. Difficult decisions must be made regarding what is essential versus important versus nice-to-have. Fewer objectives also helps employees know what the objectives are: employees should be able to cite key objectives. &nbsp; Key results need to be specific not only regarding what will occur but by whom - an individual needs to have his or her name next to the key result. This provides ownership.&nbsp;  Another note on setting objectives is that aggressiveness--audacity--should not be discouraged. If an employee establishes audacious goals but works hard to meet them and fails while advancing the company and providing value to the company, ultimately it's a win. It's a balancing act setting objectives and key results. Too many people set objectives that are too easy. A smaller group goes the other direction and sets unrealistic goals. Ultimately, managers and subordinates need to discuss objectives and refine them over time. Good employees and organizations will fail to meet objectives sometimes.&nbsp;  Another element of OKRs is specificity. Wishy-washy thinking and inability to prioritize will prevent progress and limit the organizations effectiveness.&nbsp; &nbsp; Ultimately, it's all about output: what have you accomplished? Business and hard work are great, but if you have nothing to show for it then processes and time management need to be evaluated.&nbsp;  Finally, this applies to all organizations and individuals: government and military organizations, couples and families, individuals and employees can go through this process and better direct themselves to pursuing and achieving the things they want to accomplish.&nbsp; GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;&nbsp; Special offers from BLOC and our partners:&nbsp;&nbsp; Connect with the hosts     Connect with the show     &nbsp;&nbsp;&nbsp;

Objectives & Key Results - Principles: Setting & Crushing Goals S11Ep1

Eric Feigl jumps on the podcast with CJ Gotcher to discuss his evolution as a coach. Unlike many of the other coaches, Eric has been a long-time coach and personal trainer and even has his own podcast, the Fitness Candor podcast. His story is more one of adapting and evolving and improving his own coaching practice and business. Learn more here: &nbsp; Eric loves the IMPACT coaching makes on someone’s everyday life. Ultimately every job HELPS people somehow, even accounting. Coaching however can really alter the quality of someone’s life and how each moment feels, reducing pain, and increasing abilities. He was attracted to coaching because of this.&nbsp; One of the things CJ &amp; Eric discuss is how in learning deeply about something you ultimately have to believe in that thing. For Eric, is what Arthur Jones intensity training. For CJ, it was CrossFit. Though neither believes deeply in these, they’ve learned the benefits and downsides despite beginning as devotees of these respective training methods.&nbsp; While Eric pursued a degree, he feels that most of what he learned does not help him be a better coach. You ultimately have to pursue those things that give you the tools to improve your coaching, and the Barbell Academy definitely provides many of those tools.&nbsp; When Eric found simple, hard, effective barbell training, he already had to have clients. This occurred during the lockdown, so when clients returned he had changed his training philosophy quite a bit. He introduced barbells. Some people were all in, some needed a more compromised solution, but ultimately using barbells was better than what they had been doing. Some clients needed to leave and go elsewhere, but Eric believed more in his new approach and it did not hurt his business.&nbsp; GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;  Special offers from BLOC and our partners:&nbsp;  Connect with the hosts     Connect with the show     &nbsp;&nbsp;&nbsp;

Eric Feigl: Adapt & Evolve-The Professional Transitions Series S13E4

If you’re failing early in LP, you have to ask yourself: are you working hard enough? Some symptoms of not working hard enough might be not uploading your failed sets to your coach &amp; failing reps early in LP (like the first 6 weeks). This often occurs with people who think a lot in their work. No thought will help you move from the bottom of a squat to the top of a squat besides a simple cue.&nbsp; As an example, consider the Bulgarian Method, a program of lifting where lifters train 6 days a week with heavy weights. We don’t recommend this, but the point is that you’re not working that hard in the weight room and though there are people out there who coaches will need to rein in, but you’re likely not one of those people.&nbsp; LP, especially, is simply not enough stress to overtrain you and the risk of injury is incredibly low. Not only does strength training have low risk, but you’re in the steep part of the adaptivity curve and you’re not moving heavy weights compared to your biological limit.&nbsp; Many of these people have done hard things in other areas of their lives. They might be professionals like lawyers, doctors, or engineers who solve complicated problems as part of their job, but in the case of heavy weights you need to turn your brain off a bit.&nbsp; If you’re a coach, you might see that they failed a rep and then didn’t send you the video. Or they failed the rep and then backed off. They often might have an idea or solution about what happened too. When it comes to shutting off your brain and just thinking about the cue, the lifts have different flavors. Bench press &amp; squat are similar in that they start in the top and a failed rep can be awkward. Press starts from the bottom, but people often use something to get the bar going on heavy reps. The deadlift, though, is just going to take some time to get off the floor on a heavy rep.&nbsp; So, are you working hard enough? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;  Special offers from BLOC and our partners:&nbsp;  Connect with the hosts     Connect with the show     &nbsp;&nbsp;&nbsp;

Are You Working Hard Enough? - The Voluntary Hardship Series S15E6

Matt and Scott discuss whether you should get hyped for a lift. They tend to say no, unless you’ve practiced getting hype and your form is good. If your form isn’t locked in, don’t hype.&nbsp; Also, there is an importance for regularity before lifts. Because of this, you shouldn’t act completely differently for PR attempts than lighter attempts. Do the same thing.&nbsp; If you’re an advanced lifter, you might have a pre-PR attempt rituatual that is slightly different than a normal attempt. For Matt, this doesn’t bring hype but rather focus. You need to be intensely focused and present for these attempts.&nbsp; For many lifters, having the one cue that you should focus on can help. Your coach and you develop the one cue for you to focus your technical focus (might be KNEES OUT for the squat on the way up, for example).&nbsp; Lastly, consider the differences between the meet and lifting in your garage and gym and practice for those differences (practice squatting and pressing looking into an open room as opposed to close to a wall).&nbsp; GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;  Special offers from BLOC and our partners:&nbsp;  Connect with the hosts     Connect with the show     &nbsp;&nbsp;&nbsp;

Hype or Not? - The Dos & Don’ts of Lifting

Dr. Jonathan Sullivan joins Matt &amp; Scott to discuss what we know about how strength training benefits the joins and how it affects joint health. You can find  and his .&nbsp; Running actually puts more force on the knee joint than squatting below depth, so the idea that squatting below depth is bad for children (whereas people have no opposition to a child running) does not make sense.&nbsp; He also discusses the idea of arthritis as a “wear &amp; tear” disease not only being wrong but this concept leading to bad, counterproductive, unhealthy recommendations from much of the medical community.&nbsp; They also discuss different types of joint replacements.&nbsp; It is always a good time when Sully joins the podcast! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;  Special offers from BLOC and our partners:&nbsp;  Connect with the hosts     Connect with the show     &nbsp;&nbsp;&nbsp;

Strength Training & Joint Health with Dr. Sullivan

Tanner Guzy joins Matt &amp; Niki to talk style &amp; its effects on how you look &amp; feel. Check out Tanner Guzy and his style coaching&nbsp;&nbsp; &nbsp; Improving your style isn't about showing off or strutting around. It's about self-respect and adorning your body with clothes that help make you feel and look good.&nbsp;  Tanner points out that when he's looking and feeling good, he's thinking LESS about his appearance and better able to be present and really spend good time with friends and family. When he is unhappy, he often IS focused about wishing or thinking he looked a little more like this or less like that.  For Niki, she doesn't feel good when she does not uphold her boundaries. These situations typically involve social interaction, where she might eat or drink a little more than she otherwise would.  Let us examine what is often an indicator of someone not looking and feeling good about himself. Baggy clothing is often used to hide our unhappiness with how we look. It has another issue, however, in that form-fitting clothing that enhances how we feel gives us feedback about when we might be gaining a bit too much weight.  Our clothing, when dressing in a way that enhances how we look, thus helps provide us a natural metric for what we're doing.  A similar situation is the lifter who finally goes through LP and starts putting on muscles and suddenly her clothes don't fit. While she might think that she has gotten bulky and isn't happy with how she looks, investing in a couple new outfits that flatter her new, more muscular body will help show off her work, and help make her feel good about how she looks.  For both training &amp; style, people often look to celebrities for "this is how I want to look." Tanner has a concept called "aesthetic synonyms" for this. While the person is pointing to something unachievable (he or she has a different body), Tanner can help that person identify what resonates and how he can move closer to that aspect for his own style (and for training, for his own body &amp; athletic development).  Related to this concept of style is authenticity. We don't mean to boast, but we'd like to put our best selves forward. We don't mistake humility for mediocrity, but rather aim high and work to achieve excellence.&nbsp;  Authenticity may be hard to identify, but inauthenticity sticks out like a sore thumb. We undoubtedly have all seen someone who turns us off as inauthentic in promoting themselves, a product or service, or an idea.&nbsp;  If you're a coach, it's important to be authentic and build trust. The client is becoming vulnerable for you, so you cannot betray that trust. Do not belittle or insult the client, but you also try to bring that person's best self forward. Yes, the client has identified something he needs to improve and actuate that improvement. Your job is to move that person closer to the ideal, building him up.&nbsp;  So, consider taking style more seriously, as it is a tool to enhance how you look and feel. &nbsp;  GET STARTED with one-on-one online coaching FOR FREE!  Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;&nbsp; Special offers from BLOC and our partners:&nbsp;&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

How Style Affects How You Look & Feel - #399

Injury and recovery are no fun and not why we train. They're a part of life, and come with training, especially if you push yourself over a long period of time. How do you adjust programming and mindset to keep training and keep improving.  shares her story of an injury that altered her training, identity, and pursuits, which ultimately caused her to not only alter reps and sets and exercise selection, but her approach and mindset regarding training and physical activity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now:&nbsp;&nbsp; Tweaks and Tribulations Niki was trucking along nicely, , improving in BJJ. Enter pain and injury. She heard a pop during some deficit deadlifts. Her approach in the past had always been to do what she could, as much as possible, so she continued to pursue PRs. She hit a nice squat PR soon after that. Performance continued to improve in the gym, and pain increased in intensity and frequency. One morning, she woke up and was in so much pain she couldn't see straight. She deadlifted later that day in a friendly competition. She started to realize that looking at her lifting shoes was inducing anxiety, and the time that had been fun and solace and a welcome break every day - her gym time - now came with pain and anxiety. She wasn't ready to stop lifting. Reduced intensity and doing as much as she could only increased pain over time. It wasn't working. Injury and Recovery: Mindset Matters Niki had built an identity around performance, competition, and ability. The previous period of relatively stable progress in the gym and on the mat had to give way to , what she wanted to get out of training going forward, and what was best for her - physically and mentally. She realized she couldn't go down that mental road of comparing what she used to be able to do to what she can do now. She also couldn't second-guess decisions she had made in the past about training or continuing to chase after PRs. She had to embrace reality and possibility, while digging deeper to understand her deeper reasons for training and exercise in the first place. Deadlift 440 pounds was an important goal for her, but based on current limitations and important whys, keeping this as a goal was counterproductive for her mind and body. You can't let yourself spiral into mental cycles of associating the gym with pain and failure. Injury and Recovery: Programming Changes Reintroducing play into the gym helped. Focusing on having training time be pleasant mattered. The cycle of pain and dread had to end. Finding exercises that can be pushed a bit more without pain can help - and those might not look anything like the four main lifts. This might and probably will involve exercises that use less muscle mass over a shorter range of motion with less weight. Niki found that not having programmed  and  workouts helped, because if these were programmed and she wasn't able to do them or they were performed at extremely low intensities, this created a feeling of failure. Be able to experiment with what works - what's fun, what doesn't produce pain, what makes you want to go to the gym. Find metrics that matter more (which also can quantify improvements outside of weight on the bar). Niki found that tracking pain in the morning not only helped inform programming decisions but also helped her see the big picture that pain had decreased and that she could have fewer days with pain, and the pain could be less intense. The programming changes that you might think would get her back to PRs more quickly only made things worse. Slight reductions in intensity, volume, and exercise selection did not suffice. If you're a coach or coaching yourself and something similar happens, you might try those smaller MED changes at first, but sometimes the MED change is actually quite big, and requires big...

Injury & Recovery, Pain & Progress - Niki's Story - #439

I broke my back...spinal. Is life over? No. Learn the training, lifestyle, and mindset adjustments to deal with back injuries. Check out the&nbsp;. I Broke My Back...Oh No! Back pain and back injuries happen. Sometimes it's just the occasional tweak that goes away in a few days, or a short surprising sensation. Other times, it's debilitating, life-altering, and seems to redefine your life. Your back hurts when you do everyday activities like tying your shoes, going to the bathroom, or picking up your kid. Squatting and deadlifting are excruciating. You're in a large company. If you're reading this, we hope you've spent time lifting, so that you're strong, and your back is strong. Let's discuss how to deal with serious back pain. I Broke My Back...Lifting &amp; Movement Changes You'll have to come to terms with your programming changes over time. Do you simply have to reduce intensity and volume? Do you have to do variants on the deadlift and squat? Or, are deadlifting and squatting off the table for awhile. Whichever reality you find yourself in, it's okay. Programming will change, but keep exercising, working out, and pursuing health and quality of life. Keep training, don't stop. Look to prioritize difficult sets and don't get tied to the weight on the bar. Do what you can, acknowledging that movement almost always helps and gaining strength and muscle, insofar as you can, are good things. I Broke My Back...Lifestyle &amp; Mindset Changes What will matter more than sets and reps is your mindset. This hurts your identity as a lifter. You identified yourself as the person who can deadlift 500 or squat 315. That might not be the case for awhile (or, even ever again). Allow yourself to experience the emotions that come from the pain: fear, frustration, anger, sadness. Look to spend more time pursuing physical activity outside the gym. If there are things like walking, hiking, swimming that don't bother your back and that get you moving, these are great to maintain health but also to keep you active and healthy. Give yourself some leeway and time. If you go into the gym and it hurts so bad to do the planned workout, don't do the planned workout. You might call an audible. You might come back the next day and try again. It's a process. Progress won't be linear. It won't last forever (but if it does, this isn't the end of your life). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now:&nbsp;&nbsp;  Connect with the hosts      Connect with the show     Or email&nbsp;

I Broke My Back...Spinal - Beast over Burden - #468

What is the goal of long-term strength training or barbell training? Muscle is the motive. It's your health &amp; capability 401k. Niki &amp; Andrew explore their changing mindset and training.  The Motive is Muscle - Shifting the Goal  The measurement that is most correlated with force production (strength) is the cross sectional area of muscle mass. Basically, more muscle means you're stronger. Strength equates to more capability. At some point, though, if you only value force production, whether it be because of gyms closing or an injury or getting older, your PRs are behind you. What is the goal? You could say it's to keep your PRs as high as possible, but for many, that's is pretty unmotivating. Muscle is the motive. Aim to accumulate hard sets each workout, each week, and increase stress over time. As you get older, it gets harder to add muscle mass (but not impossible - it's never to late to start training!). Aim to build muscle and keep training. Muscle is the Motive - Shifting the Mindset  This changing goal requires a changed mental approach. We have stressed PRs for year - and we still celebrate PRs. Especially when someone begins to train, PRs help motivate as well as measure progress. Gaining muscle mass and focusing on hypertrophy is harder to change. It takes awhile to measure progress, and it's even harder than with strength training to remember the goal of each training session because there is not necessarily a scheduled PR attempt lurking days, weeks, or months off. Really, because at some point - whether it be a permanent shift or temporary period of life - you have to train knowing PRs aren't coming. Hopefully, at this point, you've built up the habit. Try to ensure you enjoy training (understanding you won't enjoy every rep, set, or workout). And, worse case, take your medicine, because it's good for you. Muscle is the motive. Gaining muscle mass is the goal. Go get it.    Check out the .  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

The Motive is Muscle - Beast Over Burden - #521

&nbsp; Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive. The Expectation Gap and the Frustration Factor When you decide to make nutritional changes, you often have a vision of rapid transformation. Social media, past experiences, and observing others can create unrealistic expectations. The reality is that change takes time, and the body doesn't always reflect your efforts immediately. This "expectation gap" can lead to significant frustration and disappointment. You might find yourself comparing your results to past attempts or to others' perceived success, leading to feelings of inadequacy. It's crucial to remember that everyone's journey is unique, and progress is not always linear. You may be making the right choices directionally, but visible changes can lag behind the internal work. The frustration can escalate when you're making significant sacrifices, such as giving up favorite foods or navigating social situations, without seeing the desired outcomes. This can lead to thoughts like, "Why even bother?" or "Are these trade-offs worth it?" It's important to recognize that these feelings are normal and to develop strategies for staying motivated. It is very easy to fall into the trap of thinking that you have lost a week of progress if you have one bad meal. Instead of this mindset, try to think of shorter more controlled stints of time, such as one meal at a time, or one day at a time. Navigating Social Challenges and Maintaining Consistency Social events can be a major hurdle when trying to stick to a nutrition plan. Dining out often involves larger portions, less control over ingredients, and the temptation of indulgent foods. It can feel like you're constantly having to skip meals or endure feelings of hunger. Social anxiety can also arise, both before and during events. Anticipating questions about your dietary choices or feeling guilty after indulging can detract from the enjoyment of social gatherings. Having a plan in place, such as bringing sparkling water with lemon or lime, and knowing how to respond to questions about your choices, can help alleviate this anxiety. Telling a person that you respect what your plan is, such as your coach, can help to solidify your resolve. Also, being well fed and hydrated before a social event can help tremendously. It is extremely easy to tinker with your approach, doubt yourself, and change or give up entirely. This is why having a coach is a great way to stay on track. Building Sustainable Habits and Finding Your Support System The key to long-term success is building and reinforcing healthy habits. Focus on small, achievable wins and play with time domains. Instead of focusing on distant goals, celebrate daily or weekly victories. Remember that consistency, not perfection, is the goal. Having a supportive voice of reason can make a world of difference. This could be a coach, a friend, or a family member who understands your goals and provides encouragement. They can help you stay grounded, navigate setbacks, and maintain perspective. Remember that many professionals, even other coaches, have coaches. This is because having someone to hold you accountable is vital. It is important to remember that for women, the monthly cycle can add another layer of difficulty. Be patient with yourself, and adjust your plan as needed. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,   Connect with the hosts     Connect with the show     Or email&nbsp;

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

Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent. Forging Daily Nutritional Habits: Actionable Steps   Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking.   Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue.   Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines.   Understand Your Triggers: Identify what leads to unhealthy choices and develop strategies to overcome them.   Eliminating Detrimental Habits: Behavioral Shifts   Say Goodbye To: Excessive alcohol, added fats, and hidden sugars.   Practice Mindful Eating: Pay attention to hunger cues, savor meals, and eliminate distractions while eating.   Embrace Cooking &amp; Meal Prep: Control ingredients and develop a deeper connection with your food.   Identify Root Causes: Recognize stress eating and social pressures, then create solutions to stay on track.   Cultivating Long-Term Habits: Consistency &amp; Tools   Fuel Your Enjoyment: Find healthy meals you love and experiment with new recipes.   Leverage Accountability: Track your meals, work with a coach, or join a support group.   Practice Self-Compassion: Learn from mistakes and get back on track without guilt.   Utilize Helpful Tools: Simplify meal prep with an Instant Pot, griddle, immersion blender, and smoker or gas grill.   Build a solid nutrition foundation and fuel your performance. #NutritionForLifters #HealthyHabits #BeastOverBurden #FitnessFuel  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

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

Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition. The Foundation of Nutrition Psychology for Lifters: Beyond the Plate Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse &amp; Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates. A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy. Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort. Building distress tolerance is essential for developing resilience in Nutrition Psychology for Lifters. This involves consistent practice and repetition to build the ability to handle discomfort and emotional triggers effectively. It's about finding that balance of letting go and enjoying things while also being aware of when it's time to call it a day. The ability to navigate that point of "I've had enough" without feeling deprived is a skill that takes time to develop, but it's crucial for achieving lasting freedom and trust in your nutritional choices. Practical Strategies and Habit Formation in Nutrition Psychology for Lifters Building trust in oneself through practice is fundamental in Nutrition Psychology for Lifters. This trust comes from consistent action and self-observation, demonstrating the ability to follow through on commitments. Developing novice skills for mindful eating is a vital first step, which includes practicing non-judgmental awareness of thoughts and feelings and removing "good" and "bad" labels from food. Learning to notice and name feelings is also a crucial skill....

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

Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent  Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym.  Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the fundamental principles of resistance training, how to maximize results with minimal time, and why strength is about more than just muscle—it’s about building a body that supports your long-term health and daily life. If you’re looking to train efficiently while maintaining consistency, this episode is for you. The Key to Sustainable Strength Training One of the biggest factors in a successful fitness routine is sustainability. Many people create unrealistic training schedules that don’t fit their lifestyle, leading to burnout or inconsistency. Instead of aiming for an unsustainable six-day-per-week program, consider what is truly realistic for your life. For most middle-aged lifters, two to three resistance training sessions per week—totaling around 90 minutes—can be incredibly effective. Aiming for 8,000-10,000 daily steps further supports overall fitness without adding excessive strain. Remember, consistency over time matters more than short bursts of intense training. By focusing on a realistic, sustainable plan, you set yourself up for long-term success rather than short-lived motivation that fades away. The Most Efficient Exercises for Strength &amp; Longevity Not all exercises are created equal. To get the biggest bang for your buck in the gym, prioritize movements that work multiple muscle groups and joints simultaneously. These include:   Squats (engage legs, core, and balance)   Deadlifts (train posterior chain, grip strength, and overall power)   Pressing Motions (like bench press or overhead press for upper body strength)   These compound movements build muscle, strengthen connective tissues, and reinforce natural movement patterns essential for daily activities. If time is limited, focusing on these fundamental lifts ensures you're making the most of your gym sessions. Additionally, barbells are a powerful tool due to their scalability, availability, and ability to progressively overload—allowing you to steadily build strength over time. While machines have their place, free-weight movements generally offer more functional benefits for long-term fitness. Making Strength Training a Lifestyle, Not a Burden One of the biggest barriers to consistent training is the feeling that it’s a burden. Instead of treating workouts as a chore, approach them as an investment in your future self. Think of training like cooking—just as a good meal balances salt, fat, acid, and heat, an effective program balances strength, mobility, and endurance. It’s also important to trust the process. Results don’t happen overnight, and progress requires faith in the system. Strength training is about more than aesthetics—it’s about preserving function, preventing injuries, and feeling like a beast well into your later years. By establishing core training principles and sticking to them, you can cut through the noise of the fitness world and focus on what truly works for long-term health and physical freedom.  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

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

On this episode of Beast Over Burden, Niki and Andrew break down what it means to ditch the PR obsession and rethink your entire approach to lifting. If you’ve ever felt burned out chasing endless personal records, this is your permission slip to step off the hamster wheel and build a system that actually works. You’ll learn how to structure your training week, hit every major muscle group with efficiency, and understand the role recovery plays in long-term growth. Whether you’re a seasoned lifter or still finding your groove, this episode delivers the practical mindset shift you need to stay strong for life. Ditch the PR Obsession: Why SMART Goals Alone Don’t Work The central theme of this episode — ditch the PR obsession — starts with a mindset shift. Chasing PRs feels great until they slow down, or stop altogether. Then what? Andrew shares how major goal accomplishments often left him feeling empty, while Nikki reflects on the outdated advice she used to give: "just add weight to the bar." The truth is, progress isn’t linear, and it’s not always measurable by a new number on the bar. This is where systems thinking comes in — the shift from an all-or-nothing focus on outcomes to valuing consistency, execution, and adaptability in training. Lifters who make this shift find joy and freedom in the process itself. Build a Week That Works: Training 3–4 Days for Full-Body Strength Nikki and Andrew lay out a sustainable weekly training template that any lifter can follow. Rather than rigid programming, they present a flexible "menu" of slots — squats, presses, pulls — you can mix and match across 3–4 days per week. The focus is on efficiency and simplicity: train your knees, hips, and shoulders; hit your arms and back with smart accessories; keep sessions manageable so they can be repeated and adapted. By using this approach, lifters can ditch the PR obsession and stay in the game long-term. Progress comes not from perfect programs, but from consistent effort over time. Smart Volume, Real Intensity: How Much Work Is Enough? Volume isn’t just about doing more — it’s about doing enough of the right kind of work. Andrew explains how 9–20 hard sets per muscle group per week, at 1–3 reps from failure, forms the foundation of meaningful progress. They also highlight ideal rep ranges for hypertrophy (4–12), the value of variety in set structure (like EMOMs), and why effort matters more than chasing “optimal.” This perspective helps you create a training plan that isn’t just science-based — it’s sustainable. When you know how to push hard and when to hold back, it becomes easier to keep going — and keep growing. Accessory Work Isn’t Optional (Especially for Your Arms) Ever feel like your upper body is lagging behind? You’re not alone. Compound lifts are powerful, but they often fail to fully stimulate smaller muscle groups — especially biceps and triceps. The solution: don’t neglect accessories. Chin-ups, rows, curls, and triceps work can accelerate progress in your pressing movements and round out your physique. If your gains have stalled or you feel unbalanced, accessory work might be the piece you’re missing. It’s not fluff — it’s fuel for long-term development. Recovery: The Most Underrated Lifting Skill Recovery isn’t sexy, but it’s absolutely essential. Nikki and Andrew talk about what it really looks like to manage stress, adapt, and train consistently without burning out. Too many lifters equate doing more with doing better — but real growth comes from doing enough, and then recovering. Sleep, food, and rest days are the foundation. You don’t need ice baths or gadgets (unless you want them). You need time, patience, and permission to ditch the PR obsession once and for all. This isn’t about training less — it’s about training smarter so you can do more, for longer, and with fewer setbacks.  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A...

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

In this episode of Beast Over Burden, Andrew Jackson and Niki Sims break down the four pillars of building strength and muscle, giving lifters a principle-based framework to guide their training decisions. Whether you're trying to gain size, improve performance, or stay consistent as life gets busier, these pillars—simplicity, specificity, appropriate stress, and minimum effective dose—help you filter the noise and focus on what actually works. With practical examples, coaching wisdom, and real-world insight, this episode equips you to stop program-hopping and start progressing with confidence. 1. Simple, Hard, Effective: The Core Filter for Every Lifters’ Program The first pillar of building strength and muscle focuses on the triad of simple, hard, and effective training. Rather than overwhelming yourself with complex programming or unnecessary movements, choose exercises that train multiple muscle groups efficiently—like squats, deadlifts, and presses. Niki and Andrew emphasize that training should challenge your current capacity (hard), remain within reach (doable), and be directed toward clear outcomes (effective). Complexity has a place, but only when simplicity stops working. This pillar helps lifters and coaches cut through the noise and focus on doing what works—consistently. 2. The SAID Principle: Train Specifically for What You Want The second pillar is the Specific Adaptation to Imposed Demands (SAID) principle. Simply put: your body adapts to what you repeatedly ask it to do. If you want bigger glutes, you need to train your glutes. If you want to throw a baseball harder, you need to train in a way that supports that exact skill or adaptation. Andrew highlights the danger of false specificity—like balancing on a BOSU ball while lifting weights—as a distraction from actual progress. Niki reminds us that trying to chase too many goals at once leads to ineffective outcomes. The SAID principle reinforces that clarity in goals should drive clarity in your training choices. 3. Minimum Effective Dose (MED): The Key to Sustainable Progress The third pillar, minimum effective dose, is about finding the least amount of stress needed to cause a positive adaptation—then riding that wave as long as it lasts. It’s the opposite of “go hard or go home,” and it’s a powerful strategy for lifters who want to keep progressing over months and years. Andrew reflects on how MED revolutionized his coaching by removing the pressure to overhaul programs with every stall. Niki shares how MED helps lifters avoid burnout and build confidence with small, measurable wins. This approach gives you control over your training trajectory and allows for smarter adjustments. 4. Informed Trade-Offs: Training Within Life’s Constraints The fourth pillar of building strength and muscle is about making informed trade-offs within the constraints of your real life—your time, energy, equipment, money, and motivation. This is where the concept of physical freedom shines: the ability to pursue the goals that matter most to you without being enslaved by a rigid program. Andrew and Niki highlight how strength training can (and should) evolve to fit different seasons of life. Sometimes your choices are between good and better, like skiing vs. a competition; other times it’s about doing what you can with limited bandwidth. When you understand your constraints and make strategic decisions, you gain the freedom to keep training and making progress—on your terms.  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

The Four Pillars of Building Strength and Muscle

Life’s messy—but your strength doesn’t have to be. In this episode of Beast Over Burden, Niki Sims and Andrew Jackson dive into how to stay strong when life throws curveballs. From missed workouts to surprise illnesses, chaotic travel, or just busy seasons, they reveal how to adapt your training, stay consistent, and keep building strength—without falling into the all-or-nothing trap. 💥 Topics Covered:   Why perfection kills progress (and what mindset to replace it with)   Programming hacks for crazy schedules, travel, and low-energy days   Real-life coaching stories showing how to pivot training under pressure   Travel workout tactics when you’re stuck without a barbell   Recovery first: How to train smarter, not harder, when life gets messy   Key Strategies You’ll Learn: ✅ How to adjust your program (without guilt) ✅ How to rate your lifts by priority and recover faster ✅ How to structure backup plans you’ll actually use ✅ Machine-based training tricks for gyms on the road ✅ Why "grind culture" kills long-term strength—and how to avoid it 👉 Whether you’re sick, traveling, or just overwhelmed, this episode gives you real-world solutions to stay strong and keep training for life. 00:00 - Intro: Why Training Through Chaos Matters 03:22 - Ditch the All-or-Nothing Mindset 09:45 - Strength Training Through Travel and Sickness 16:10 - How to Flex Your Programming Like a Pro 22:35 - Machine-Based Workouts on the Road 29:48 - Why Recovery Matters More Than Heroics 35:00 - Closing Tips: Keep Moving Forward Through Life’s Messes #StrengthTraining #FitnessLifestyle #WorkoutTips #TravelWorkouts #BeastOverBurdenPodcast #StrengthThroughChaos #TrainingConsistency #AdaptableTraining #RealLifeTraining   PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;  &nbsp;

Training When Life Gets Messy

Struggling to stay consistent with strength training? Feel like you're always starting over? In this episode, Niki Sims and Andrew Jackson deliver a realistic guide to long-term strength—not hype, not hacks—just what actually works for lasting progress, muscle, and freedom. 💡 Key Takeaways   Physical freedom = the ability to adapt and train for life—not just 12-week spurts   You don’t need 6 weeks—you need 18–24 months of structured training   Muscle = your emergency fund for long-term independence   A coach can accelerate your growth and cut years off your learning curve   Training through life (injury, kids, stress) is a skill you can build   You’re not “off the wagon”—you’re always training, just in different seasons   Stop starting over. Build habits and systems that stick.   TIMESTAMPS 0:00 Intro – Why $20 worth of value isn’t enough 1:45 What is physical freedom, and how do you earn it? 5:00 The 18–24 month training window that changes everything 10:50 Why most lifters plateau, quit, or burn out 15:20 How to train through chaos, injury, or parenthood 23:30 The mindset shift: discipline vs. peace 30:00 The “starting over” cycle and how to break it 33:00 How to actually prove physical freedom to yourself #strengthtraining #longevity #fitnessjourney #barbelltraining #muscleforlife #beastoverburden #barbelllogic #physicalfreedom #healthylifestyle #onlinecoaching #trainforlife  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

From Frustrated to Free: A Realistic Guide to Long-Term Strength

This episode tackles overcoming the 3 big training pitfalls that silently sabotage lifters: mindless snacking, all-or-nothing thinking, and poor boundaries. Niki Sims and Andrew Jackson break it down with practical tips, real-life stories, and strategies that actually work for strength, longevity, and real-life training. 💡 Key Takeaways (Bullets for Engagement &amp; Search)   Identify and overcome the 3 big training pitfalls    Why snacks you don’t count still count    How “perfect or nothing” leads to burnout    Real-world boundary-setting tips for parties, travel, and stress    Choose awareness over reactivity in your lifting lifestyle    Training for strength, longevity, and health starts in daily habits   Timestamps 00:00 – Intro: Why these 3 pitfalls matter more than you think 02:10 – Pitfall 1: Mindless snacking and invisible calories 08:22 – Pitfall 2: All-or-nothing thinking and rigid training 16:48 – Pitfall 3: Boundary-setting in real life (social eating, time) 24:35 – Conscious choice vs reactivity 28:40 – Final thoughts: Build freedom through awareness, not perfection #strengthtraining #fitnesspodcast #barbelltraining #mindlesssnacking #trainingconsistency #physicalfreedom #barbelllogic #healthylifestyle #longevitytraining #realworldfitness #overcomingpitfalls  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

Overcoming the 3 Big Training Pitfalls: Snacking, All-or-Nothing Thinking, & Weak Boundaries

Still searching for the perfect program to fix your fitness? In this episode of Beast Over Burden, strength coaches Niki Sims and Andrew Jackson expose why the “one right plan” mindset is keeping lifters stuck. They break down how perfectionism, rigid programming, and unrealistic expectations sabotage long-term progress—and share smarter, more sustainable ways to train for strength, health, and life. Whether you’re burned out, frustrated, or just tired of starting over, this episode will help you trade pressure for progress. 💡 Key Takeaways (Bullets)   The perfect program is a myth—it doesn’t exist   Progress comes from consistency, not perfection   Life isn’t a lab: your training plan should adapt   Burnout often comes from overreaching, not underworking   Sustainable training = systems that flex with your lifestyle   Missed workouts aren’t failure—they’re part of the process   Let go of ego and build physical freedom through awareness   ⏱️ Timestamps 00:00 – Intro: Why chasing “the perfect program” doesn’t work 02:10 – Pitfall #1: Perfectionism disguised as discipline 05:45 – When the plan doesn’t fit your life 09:20 – How to train smarter with flexible systems 13:00 – Real life &gt; theoretical programming 18:40 – All-or-nothing thinking and why it fails 22:30 – What actually works: adaptable, goal-driven systems 26:10 – Wrap-up: Train smarter, not harder 🏷️ Hashtags #strengthtraining #fitnesspodcast #barbelltraining #theperfectprogram #trainingmindset #trainforlife #barbelllogic #fitnessconsistency #longevityfitness #sustainabletraining #beastoverburden  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

The Perfect Program Won't Save You: Train Smarter, Not Harder

This week we have Brett McKay, founder of Art of Manliness, SSOC Client, and devoted strength disciple. &nbsp;Brett walks us through his strength journey, the impact it's made on the rest of his life, and how it relates to other facets of "voluntary hardship" he's pursued since college. Fans of Art of Manliness will love this episode as Brett gives a rare look into his personal life, and opens up about the refining process of both physical and intellectual linear progression.&nbsp; &nbsp; Resources/People/Articles Mentioned in Podcast   Brett’s Weightlifting videos  Joseph Pena Squatting 672X5  DMSO, Great Anti-inflammatory!  The Aeneid  Being Strong in a Time of Need  &nbsp; Connect With Brett AoM on Instagram The Strenuous life on Instagram Art of Manliness The Strenuous Life &nbsp; Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter &nbsp; Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter &nbsp; Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram  The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com &nbsp; Listen to the Podcast! (And don’t forget to leave us a review!)

#14 - Barbell Logic Extra: Brett McKay of Art of Manliness, Disciple of Iron

How to keep linear progression moving. Make sure you aren’t making jumps in weight that are too aggressive  Buy your own fractional plates    Iron Woody  Dan Miller (The best!)   If a specific lift has stalled try the following   Move the pressing motions to five sets of three once they stall When the deadlift gets tough, drop a deadlift session each week   Replace with chins and rows   Reynolds teaching the row     For Ladies and men over 55   5 sets of 3’s on squat 2 sets of 3’s on deadlift   Men under 55   Back your mid-week squat session off to 80% of your Monday.      &nbsp; Whiskey of the Week Blanton’s &nbsp;    &nbsp; Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter &nbsp; Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter &nbsp; Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram  The Website Barbell Logic on Facebook mailto:barbelllogicpodcast@gmail.com Listen to the Podcast! (And don’t forget to leave us a review!)

#10 - The Secrets to Maximizing Linear Progression

Hambrick and Reynolds describe and ILLUMINATE how to detune the Texas Method for older lifters and ladies.&nbsp; We do this by keeping the frequency and intensity of our lifts the same as in Texas Method, but reducing the volume. Whiskey of the Week: Woodford Reserve, Double Oaked Resources/People/Articles Mentioned in Podcast  US Strengthlifting Federation  Connect With Matt  Matt on Instagram Starting Strength 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 mailto:barbelllogicpodcast@gmail.com

#17 - Old Man Texas Method EXPOSED!

Matt and Scott delve into intermediate programming with variations on the four-day split. They touch on details including implementing the split on a weekly and multi-week basis, incorporating supplemental and accessory movements, programming around injuries, and modifying the split for older lifters. &nbsp; Whiskey of the Week Buffalo Trace - Simple. Cheap. Effective. &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter &nbsp;Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter &nbsp;Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#29 - The Four Day Split

Matt and Scott sat down with Starting Strength Coach Steve Hill during StrengthCon to discuss barbells, physics, cycling, and strength training for endurance athletes. One of the things that makes Starting Strength unique is its application of physics to the barbell lifts. Starting Strength follows a moment model for the lifts, analyzing the force of gravity on the barbell and intelligently applying moment force on the largest muscle groups of the body to move the bar against gravity in the most efficient path (vertically). Steve helped us parse through some of the more confusing applications of physics in barbell training, and talked about his own career as an athlete, a lifter and now a coach. &nbsp; Steve has an athletic background as a national champion track cyclist and a short distance time trialist. He is now a commercial airline pilot and Starting Strength's resident physics guru. He specializes in training cyclists, starting with the standard novice linear progression during the off-season and gradually working sport-specific training back in as the next season approaches. The LP portion may only last for 4-6 weeks, however, as Steve prefers not to keep athletes away from their endurance training too long. This foreshortened approach to LP produces some strength gains while minimizing loss of aerobic capacity. &nbsp; Steve Hill does not have a website but you can find him via the Starting Strength Coaches directory. He is located in the Atlanta area. &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#73 - Enduring Gravity with Steve Hill

Most people don't think about the emotional benefits of weight lifting, or how exercise can build confidence, when they step into a gym. Yet it is perhaps the most transformative benefit of strength training. Today Matt and Scott share stories of how strength training has transformed their own sense of self-confidence, as well as that of their clients. &nbsp; For Matt strength training brought him a sense of confidence as a young man, where he struggled as a small, timid late -bloomer in high school. Later in life training became a way to refocus his addictive tendencies toward more positive goals, and gave him the courage to leave his teaching career and pursue a more meaningful path as a coach and business owner. Scott, on the other hand, was seeking a way to get the fire back, to look and feel like the person he wanted to be after years of neglecting his physical fitness. He was also seeking a way to live a more virtuous life, in an Aristotelian sense, applying voluntary hardship to an otherwise comfortable middle class American life to cultivate virtue. &nbsp; For Sybil, Matt's 83 year old client who joined the podcast in episode #24, strength training meant regaining the confidence to go and check her mail every afternoon, the confidence to climb sets of stairs without worrying about falling. And the ability to walk without help. For Scott's young man who completed his first session with a 15lb squat, it's the confidence to tackle a big challenge in front of strangers even when dealing with social anxiety. &nbsp; Strength training is not the only thing that builds confidence and cultivates virtue, but it's probably the most general and approachable thing. Rock climbing and running marathons are certainly voluntary hardship, but Sybil can't do those. Neither could Matt's 13 year old daughter. But both can strength train. &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#85 - Confidence Matters: Strength Training's Greatest Benefit Isn't What You Think

Dr. Sully returns to the podcast to talk about the effect of strength training on joint health, the efficacy of various types of protheses, and improving joint health for Masters lifters. Sully presented on this topic at the 2018 Starting Strength Coaches Association along with the other members of the science committee, including recent guest CJ Gotcher. &nbsp; Literature in the field reveals that joint health and diseases such as osteoarthritis are complicated in nature, and it's clear that the idea of these diseases resulting simply from "joint wear" is simplistic at best. It's also clear that most joint supplements are B.S. &nbsp; &nbsp; Sully can be found at&nbsp;https://www.greysteel.org&nbsp;and on his excellent YouTube channel, where he makes fun and informative videos on a variety of strength training, nutrition, and other health topics. &nbsp; If you've been on the fence about joining Online Great Books, the time is now! OGB recently opened up for admissions, and spaces have sold fast. There are only a few spots left, so head on over to&nbsp;https://onlinegreatbooks.com&nbsp;and sign up now! &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#100 - The Science of Joint Health and Strength Training with Dr. Sullivan

Andy Baker, co-author of  Practical Programming 3rd Edition, returns to the podcast to talk about advanced programming. Practical Programming defines advanced trainees broadly as those having fully exhausted linear progression, no longer able to make workout to workout, or even week to week progress. Advanced trainees must make progress on longer scales, usually over months of training. &nbsp; Very few trainees ever become advanced, primarily because advanced trainees need some sort of goal to train toward. They are usually regular competitors in strength sports, or high level athletes in sports with a strength focus. Advanced training demands consistency over four- or even five-workout-per-week schedules, as well as the necessary recovery resources, which most adults with busy schedules cannot realistically achieve. Absent these goals, advanced training is just too difficult and too time consuming to pursue. Note that the goals themselves are usually more specific than "get stronger." Advanced trainees have specific goals such as increasing performance in a specific event or discipline (excepting powerlifting in which the main training lifts are also the contested lifts). &nbsp; Advanced training takes place on a long time scale. Andy likes to lay out programming in broad strokes over a year. He works with his lifters to identify times of the year when schedules are rough, such as holidays and vacations, and plans competitions around the known disruptions. From there, he can start programming the specific training blocks leading up the competitions. &nbsp; Andy likes the "two steps forward, one step back" approach to advanced programming. Assuming a four-week month, this model calls for two weeks of high volume, moderate intensity, followed by a deload or light week three, then a high intensity, low volume week four. Thus, the fourth week acts as a PR week, by which you gauge the progress made over the four week block. In this sense, the program is similar to the Texas Method, just spread over a month instead of a week. There is still a volume period, a light period, and then a heavy period. In fact, Andy often arranges the weeks within this model in a HLM format: heavy day, light day, medium day. &nbsp; For most advanced lifters, Andy finds that breaking up the heavy competition lifts (i.e. avoiding going heavy for squat, press, and deadlift in a single workout) between workouts helps manage stress. &nbsp; &nbsp;For non-competition lifts, accessory and supplemental lifts can be used to work on weak points of the lift. Weak points are highly individual, and one accessory lift that works for one athlete (say, a heavy rack pull) may not carry over to the competition lifts for another athlete. &nbsp; You can connect with Andy, get programming from him via the Baker Barbell Club, and more at&nbsp;http://www.andybaker.com &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#104 - Programming for the Advanced Lifter with Andy Baker

Matt and Scott have touched on advanced programming a few times during the show -- most notably with Andy Baker's approach to advanced programming in episode #104 -- and today they walk through their own philosophy. Advanced athletes, loosely defined, have progressed to the point where they can no longer make workout to workout, or week to week progress. Though the word "advanced" conjures an image of very strong, heavy lifters for many people, advanced trainees can vary drastically. Older women tend to become advanced trainees very quickly, especially on the upper body lifts. Likewise, Eddie Hall is an advanced athlete. Given the range of possibilities, programming for an advanced lifter is highly specific to the individual and his or her goals. &nbsp; Nevertheless, we can outline a general path through the levels of training advancement and the programs -- or more accurately, models or templates -- we use at each level. A novice will obviously start with the novice linear progression, with few exceptions. From there, Matt and Scott typically take trainees through:  Texas Method and/or Heavy, Light, Medium (HLM) 4-day Split Block Training Daily Undulating Periodization (DUP)  ...in that order. In the novice LP, we drive intensity; volume and frequency do not change. Starting with HLM, we begin to "wave" or cycle volume and intensity, also known as periodization. &nbsp; Online Great Books is opening enrollment again on October 15th - October 30th, and seats will be filling up fast! Last enrollment, all spots were filled within 4 days. Barbell Logic listeners can use the discount count REASON&nbsp;to save 25% their first three months with Online Great Books. &nbsp; Save 5% off any order at Dominion Belts with the discount code fahveoff&nbsp;at&nbsp;https://www.dominionstrengthtraining.com. &nbsp; Whiskey of the Week Stagg - with a twist of lemon, to prevent scurvy &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#116 - Advanced Programming Methods for Strength: An Intro

Over the last few years the "discipline" movement has gained full steam. From retired special forces like Jocko Willink and David Goggins touting the benefits of waking up at 4:00am, to Mr Money Mustache calling his followers to face punch their finances, the internet is awash in discipline pep talks. Often these calls for discipline involve a sort of intense, white-knuckle approach to lifestyle and personal development that requires willpower and self-denial. However, is this really the right approach to cultivating lasting habit change? &nbsp; Matt and Scott argue that it is motivation, in fact, that begets discipline. White-knuckle discipline relies on willpower, a finite resource, while motivation comes from within. Those who appear to exhibit a high degree of discipline or self-control are really not using much self-control at all. They are merely acting on their deeply-held values, which requires little willpower. We often mistake this affinity for a task or habit which many find difficult for discipline, when the truth is that for guys like Jocko Willink, waking up at 4:00am simply comes naturally for him. &nbsp; Instead of forcing ourselves to do things we think we ought to, Scott calls us to deeply examine the things we value and align our habits with those values. Ultimately, we do what we like to do. That isn't to say we should never subject ourselves to a little voluntary hardship. Struggle and hardship is a part of any journey. But if the road is always uphill, steeper with every turn... maybe you're not on the right road. &nbsp; Our friend Brett McKay at Art of Manliness penned an excellent article on motivation which served as the inspiration for this episode:&nbsp;https://www.artofmanliness.com/articles/motivation-over-discipline/ &nbsp; &nbsp; Discounts  Use the discount code LOGIC&nbsp;to save 10% off any order of Iron Joe.&nbsp; Save 5% off any order&nbsp;at Dominion Belts with the discount code fahveoff.  &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#147 - Motivation Over Discipline

In the second installment of the Minimum Effective Dose Toolbox series, Matt and Scott address a problem unique to intermediate trainees: what do you do when recovery becomes an issue? Based on the SRA episodes #144 and #146, we know that stress must increase in order to drive continued strength adaptations. However, for most intermediate trainees, especially older trainees, recovery between individual workouts will become an issue. The challenge, then, is to design a program in which systemic stress increases over time, but strategically reduce stress in individual workouts. This allows the lifter some "room" for recovery while adhering to the bedrock SRA principle that stress must go up, or the lifter will become weaker.&nbsp; &nbsp; This is a difficult challenge, and one of the reason good coaches are worth their salt. First, we need to define recovery. Matt points out that recovery consists of basically only two things: food and sleep. The idea of "active" recovery, like a 5000m row on a rest day, is a false one. The only active things you can do are eating and sleeping. However, you can increase recovery passively, i.e. by not doing something. In other words, you can facilitate recovery by reducing stress. &nbsp; How do we reduce stress? Well, we could take weight off the bar. And that's precisely what most intermediate program templates call for -- reducing load on certain workouts, while increasing the volume. In this case, the intensity waves throughout the week, while the tonnage continues to increase. &nbsp; Matt likes to play with set and rep schemes as well. If a lifter is struggling with 5x5 at a certain weight, then he may transition that lifter to 6x4 or even 8x3.&nbsp;Scott disagrees. He argues that time under tension is higher the more sets you do, due to the fact that you have to get tight and unrack the bar more times doing 8x3 compared to 5x5. As they have pointed out in previous episodes, the more advanced a trainee becomes, the more individualized her programming will become, thus set and rep schemes will depend on the individual lifter. &nbsp; Matt and Scott both agree that the best option for improving recovery is moving to a 4-day split as soon as possible after early intermediate programming. In this program, the lifter is moving from 3 major lifts per workout to two major lifts, divided into two lower body days and two upper body days. The total work is the same, but it is divided into four days instead of three. This affords the lifter more rest time between major lifts-- a lower/upper/rest/lower/upper/rest/rest scheme gives the lifter an extra day of rest in between squat workouts, for instance. &nbsp; Additionally, the 4-Day split creates shorter workouts, since fewer lifts are performed each workout. This comes in handy down the road, as the lifter can easily add accessory work without making their individual workouts excessively long. Or add extra sets to the competition lifts. And when the lifter needs additional recovery -- whether due to sickness, life stress, or other -- those accessories can be dropped as needed. &nbsp; &nbsp; Discounts  Save 5% off any order&nbsp;at Dominion Belts with the discount code fahveoff.  &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#150 - The M.E.D Toolbox Pt. 2: Managing Recovery with the 4-Day Split

In the MED Toolbox and SRA episodes, Matt and Scott discussed strategies for managing stress: the good kind of stress -- training stress. Unfortunately, for most adults training stress is not the only kind of stress they have to manage. There are the many curveballs that life is fond of throwing: financial stress, job stress, family stress, death of loved ones. These stressors can be grouped into the giant category of "unproductive stress," yet they need to be accounted for and managed in your training program all the same. &nbsp; Your body does not distinguish between productive and unproductive stress. As far as your body is concerned, the psychological agony of a loved one's death is a stress that must be recovered from just like a heavy set of five squats, even though it will not result in any strength adaptation. To be fair, we all deal with various degrees of unproductive stress in everyday life, and most of the time these ought to be trained through. Sometimes the training itself can help us work through psychological stress. At other times, stress can be extreme, or chronic, and we may not have any way to deal with it in the short term. Scott gives the example of negotiating the sale of his business, Data Storage Inc, which resulted in a very stressful 5 months of his life. The stakes were high, he could not confide in many people about the negotiations, and the due diligence process was long. In cases like these, we must temper the amount of training stress we acquire in the gym to avoid overtraining, or just as bad, introducing more psychological stress from the mere act of training. Matt and Scott offer a few suggestions. For one, intensity and/or volume should go down. Matt likes to reduce volume first, to avoid detraining as much as possible. If his lifter is doing any accessory work, he would drop that first. Then drop sets on the volume days and, if necessary, some sets on the heavy days as well. Scott likes to drop workout frequency from three days to two days per week, or alternatively move to a four-day, one-lift-per-day model. In both instances frequency, and therefore tonnage, is reduced, giving the lifter more time to recover between workouts (not to mention more free time, which the lifter likely needs to handle whatever undue stresses have befallen him). Matt also emphasizes having fun in the gym. The last thing you want to do if you're already stressed out is add more stress to the equation because you dread your workouts. That only further depletes your already-scarce recovery resources, and makes you more likely to miss long periods of training altogether. Sometimes you just have to go to the gym to workout. Move some decently heavy weight, get hot and sweaty, get a "pump", and move on with life. Approaching training like this makes you more likely to maintain the habit, and make progress later when normal training can resume. To be clear, the examples above refer to the post-novice lifter. For the novice still in linear progression, it is best to continue grinding it out as long as you can. A novice, by definition, is not performing much work (and consequently does not have much work capacity), so reducing the workload by any amount is unlikely to help the situation. What happens instead is that LP ends sooner than it would otherwise, and the lifter must transition into post-novice programming. This is one of many reasons why an 18 year old lifter often is able to run novice LP for 5-6 months, for instance, while a 45 year old lifter may only last 3 months. Generally speaking, she simply doesn't have the same degree of unproductive stressors in her life. &nbsp; Discounts  Save 5% off any order&nbsp;at Dominion Belts with the discount code fahveoff.  &nbsp; Connect With Matt  Matt on Instagram Starting Strength 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...

#152 - How to Manage Unproductive Stress

Matt and Scott have received numerous emails about personal finance questions, many related to Scott's philosophy on investing. While these are good questions, investing could be considered the "intermediate" phase of personal finance, and Matt and Scott would be remiss to skip over the "novice" phase: gaining freedom from debt and freeing up cash flow for other productive uses. This episode focuses on their thoughts about debt management, and why paying off debt is the first step to gaining freedom in your life. &nbsp; We have often referred to strength training as a sort of physical 401k, a process of banking strength for the future when you really need it. Productive training relies on a few basic things (besides the training itself): food, sleep, rest, and appropriate weight progression. Without these things, the novice program still works for a time, but progress falters well short of the lifter's potential. We can draw some analogs to your real 401k. Early in life, your ability to be productive is high, so the goal is to bank excess productivity in a retirement fund that you can draw on when you aren't able to work (or simply don't want to work) at the same capacity at an older age. Cash flow is the lifeblood of savings. Just like food and sleep, without it there is nothing to build on, no resources with which to construct the nest egg. Debt is a major drain on cash flow, and therefore a drag on savings. &nbsp; There are many good resources on right-sizing your expenses and paying off debt: Dave Ramsey, Mr. Money Mustache, and You Need A Budget (the creator of which, Jon Meacham, is an SSOC client). While there are many strategies and approaches, the important thing is that you do it, so you can free up your time, reduce your stress and anxiety, and focus your attention on more important things... like squats. &nbsp; Discounts  Save 5% off any order&nbsp;at Dominion Belts with the discount code fahveoff.  &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#157 - Personal Finance: Get Rid of Debt, Get Your Freedom Back

Building on the personal finance episode that aired as #157, which focused on getting rid of debt, Matt and Scott talk to Jesse Mecham, the founder of You Need A Budget as well as an SSOC client. You Need A Budget (YNAB) is a philosophy of budgeting based on four simple rules of money management, with some handy software tools to take the tedium out of spreadsheet data entry. This ground-up approach to budgeting bears a strong resemblance to Starting Strength's method of barbell training, starting with first principles and building toward clearly defined, actionable goals. &nbsp; Jesse developed his rules as a young married man in a graduate program of accounting with a subsistence income between himself and his wife. They didn't have money, but they did begin the conversation about budgeting early in their relationship. On a fateful day a year after buying his first car, Jesse received a letter from the state department of motor vehicles informing him of the need to renew his registration... for a fee of $150. A large (and unforeseen) sum to him -- he had never owned a car before -- it highlighted the need to think about the known but irregular expenses of life and budget for them ahead of time, so he wouldn't be caught off guard. Eventually this idea worked it's way into his budgeting spreadsheet, which he offered for sale online, and You Need A Budget was born. &nbsp; A complete exploration of Jesse's money rules can be found on the YNAB site, but they can be summarized as follows (and they follow sequentially):  Give every dollar a job -- what you have in account today, right now. Give those dollars a job: gas, food, electric bill. Embrace your true expenses -- not just what you spent today, or will spend this week, or this month... EVERYTHING, including car tires, registration, insurance premiums, etc. Roll with the punches -- your money works for you. You get to decide what jobs your dollars will have, which means you also get to decide when it's time for them to change jobs. Age your money -- spend the money you earned last month for this month's rent. Then work toward spending money from last quarter on this month's rent, and so forth. Now you have created savings, you have dollars for an emergency fund, and you can begin investing to create wealth.  &nbsp; Just as Starting Strength doesn't tell you to do strong things on Day 1 (like, perform a max effort single), Jesse's rules don't tell you to make huge changes or look far out into the future at the beginning. Instead he focuses on where a person is now, in the present moment (i.e. their current account balance, not the paycheck they expect to receive at the end of next week), and helps them start allocating the resources they have. Once those resources are accounted for, the person can then start thinking about what to do with their future paycheck. A linear progression of sorts. &nbsp; Check out the You Need A Budget website for more information. Jesse has also written a book about his money philosophy called, simply, YNAB: The Book. &nbsp; Discounts Barbell Logic listeners can get their first year of You Need A Budget FREE. Sign up for SSOC with the discount code&nbsp;YNAB to save $84 off your first month, which will cover the cost of a year's worth of You Need A Budget. &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#170 - The 4 Rules of Personal Finance with Jesse Mecham (You Need A Budget)

Matt and Scott first talked about money and personal finance in Episode 157, which focused on the many benefits of getting out of debt. Once you are debt free, Scott says, it's time to play defense with your finances, and put you in a position to build wealth which you can then invest, and make your dollars work for you. &nbsp; Defensive finance is all about managing your life expenses and building the nest egg that you can retire on and live at your current level of consumption. Obviously, the lower your life expenses, the less you have to save to maintain your consumption as a retiree... or thinking about it another way, the more you can save in excess of the bare minimum nest egg. This excess can protect you from life's unexpected eventualities -- sickness, children, job loss, major household maintenance -- which tend to be expensive affairs. &nbsp; Scott lays out the simple math of retirement in thirds. Take your gross (pre-tax) income:  1/3 will go to taxes; this number will likely be smaller in your younger years, higher in your later years as your income grows, but on average count on 1/3. 1/3 will go to life expenses -- housing, food, insurance, clothing, transportation, and everything else. 1/3 should be saved for retirement.  &nbsp; Therefore, your total living expenses should equal 1/3 of your gross income. For many people, however, living expenses constitute MUCH more than a third of their income. And that's a problem. &nbsp; Much digital ink has been spilt over the "latte problem," the amount of money wasted on mindless daily habits such as a Starbucks latte on the way to work. And it's true, these habits can add up in a year. A simple $3 Starbucks tall latte, five times a week, adds up to nearly a $1,000 in a year after sales tax. Many people order more expensive drinks that this too. Nevertheless, Scott argues that most people make the most costly mistakes with the big items: cars and houses. It takes a LOT of lattes to make up for overspending on a house or a new car. &nbsp; Defensive finance also means searching for the hidden cost of ownership. A house is an asset, but it's a pretty terrible one as far as money goes. It does not produce anything. It cannot be sold easily (or cheaply; remember there are closing costs!). It's value is highly volatile to factors outside of your control (macroeconomic issues, interest rates, changing city demographics and government). And it's expensive to maintain. Many people fail to recognize the costs of home ownership beyond the mortgage payment. Property taxes can cost many thousands of dollars each year. Insurance must be obtained. Maintenance costs between 3-5% of the house value annually, although maintenance tends to be sporadic: the A/C breaks down, a storm destroys the roof, the fences needs repair, etc. &nbsp; Living within your means while considering the FULL cost of your lifestyle is the essence of defensive finance. That means containing your total living expenses to 1/3 of your income, so that you can save for retirement and, as Scott says, not have to eat dog food in your winter years. &nbsp; Got a question for Matt and Scott? Email us at questions@barbell-logic.com&nbsp;and we'll answer your question on an upcoming Saturday Q&amp;A! &nbsp; Discounts Use the discount code LOGIC to save $79 off your first month of coaching at SSOC. &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com  &nbsp;

#176 - Defensive Finance: Managing the Cost of Life

Matt and Scott chat with John Welbourn, a 10-year NFL veteran (Eagles, Chiefs, Patriots) and an excellent strength and coaching coach as well. John's football career ended almost as soon as it started when he sustained a severe knee injury in the first game of his rookie season. Failing to find good training and rehab advice from the traditional medical and PT routes, John took his rehab into his own hands and sought advice from a number of progressively minded doctors and strength coaches. &nbsp; One particular coach, Charlie Francis, encouraged him to start aggressive electro-stimulation therapy (EMS) to regain function in his surgically repaired knee. Meanwhile he managed his diet carefully, and walked into the following season significantly bigger, stronger, and leaner -- weighing well over 300lbs at sub 10% bodyfat. Although it took another year to regain his speed and agility, the non-traditional rehab approach paid off, leading John to a decade long career before retiring in 2008. &nbsp; Following retirement, John founded his training company Power Athlete and began working with Greg Glassman to develop Crossfit Football, using a blend of classic barbell training, explosive movements, and high-intensity interval training to develop better football athletes. Since then he has continued to expand his knowledge and train a wide variety of athletes at Power Athlete HQ, where he offers private coaching, custom programming, nutrition guidance, and educational material for coaches. &nbsp; You can follow John Welbourn on Instagram @johnwelbourn, read his blog at Power Athlete HQ, and read more humorous musings as well as get training advice from his alter ego at JohhnieWOD. &nbsp; Discounts  Whip your email inbox into shape with Sanebox! Sign up for a free 14 day trial AND save $25 off if you decide to keep the subscription. Visit&nbsp;https://www.sanebox.com/logic&nbsp;for details. Need a(nother) lifting belt? Dominion Strength Training makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC.  &nbsp; Connect With Matt  Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott  Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show  Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

#229 - How to Build a Power Athlete with NFL Veteran John Welbourn

In part 3 of the MED Masterclass series, Matt walks through the transition from an HLM or Texas Method style program to his favorite program, the four-day split. &nbsp; In the four-day split, a lifter trains four days instead of three, and performs an intensity and volume workout for each of the main lifts. Typically, the four-day split is setup as an upper body / lower body split, with squats and deadlifts on one day and press and bench press on another. This is probably the biggest MED change a lifter will make to his program, but it's an important one. As the lifter advances deeper into intermediate programming, squats and deadlifts become an increasingly stressful event (since they are very heavy), challenging their recovery resources. At the same time, in a 3-day full-body program like HLM, the lifter is only performing each press 1.5x per week on average (one week he will bench twice, press once; the next week he will press twice, and bench once). As a result, squat and deadlift frequency are too high to recover from, while press and bench are not frequent enough to drive continued strength adaptation. &nbsp; The four-day split solves this problem nicely, reducing squat and deadlift frequency to 2x per week, while increasing bench and press frequency to 2x per week. The workouts are shorter, since they only require 2 lifts, which satisfies the third MED criteria of economy. The shorter workouts also leave room at the end of the workout for additional work in the form of conditioning, accessories, or supplemental lifts. &nbsp; With it's high level of flexibility, the four-day split can help intermediate lifters make gains for years, while keeping the amount of time spent in the gym to a minimum. &nbsp; Discounts  Want to try online coaching for FREE? Email &nbsp;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!  &nbsp; Connect With Matt      Connect With Scott      Connect With the Show

#269 - The M.E.D. Masterclass #3: Freedom & The Four-Day Split

The gym, powerlifting meets, locker rooms:&nbsp; these all have specific sensory mosaics specific to themselves.&nbsp; Niki &amp; Gillian talk about all the many senses you experience in the different strength settings--the sights, scents, tastes, noises, and textures).&nbsp; They then delve into how these can affect your performance and how we often get comfortable with our typical environment, so we should both control what we can (bring plates, sleeves, chalk, etc.) but also potentially prepare for other environments if we must (we’re preparing for a meet).&nbsp;&nbsp; Many things can change our settings and how we interact with them: sickness, music, travel, temperature, mood, time of day, food we’ve recently consumed.&nbsp;&nbsp; They also share lots of funny and ridiculous stories. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.&nbsp; No discount code needed and includes a 10-day, no obligation trial.&nbsp;  Special offers from BLOC and our partners:&nbsp;  Connect with the hosts    &nbsp;&nbsp;&nbsp;  Connect with the show

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