#34 - Mitigating Injuries Under the Barbell
Baker Barbell Podcast
In today's episode Coach Andy Baker discusses the most common injuries he sees in barbell training and his strategies for reducing the likelihood of their occurence. The key word in the title is "mitigating" injuries, not preventing them! If you train hard for years, chances are you will deal with an injury at one point or another. While barbell training is a very safe activity, injuries do happen, regardless of how good your technique, programming, and recovery are. That said, with some preparation and attention to detail, you can reduce your chance of injury during trainign and maintain...
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#33 - 8/5/2 and the KSC Method for Powerbuilding
Baker Barbell Podcast
At some point in a lifter's career, typically after the novice or early intermediate phase, the most reliable way to get stronger is to become more muscular, i.e. build muscle mass. To that end, the term "powerbuilding" has emerged to describe a hybrid approach of training the main barbell lifts (like a powerlifter) alongside a selection of supplemental lifts done for higher reps aimed at increasing muscular size (like a bodybuilder). While some people knock powerbuilding as a merely a clever marketing term, but a suboptimal way to train, the fact is that many of the strongest powerlifters of...
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#32 - Picking the Right Program for You: A Tour of AndyBaker.com
Baker Barbell Podcast
In today's episide, show producer Trent Jones chats with Andy about his wide array of coaching and programming services. If it wasn't obvious from the variety of topics on the podcast thus far, Andy has a wide range of interests in fitness and he draws from a deep well of knowledge and practical experience when writing his programs. Whether you are looking for general strength and fitness, chasing numbers on the big barbell lifts, or building the best physique you can, Andy has a program for you, and a service level to fit your needs: Detailed training templates, with everything you need to...
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#31 - The Myth of the Myth of the Bro Split
Baker Barbell Podcast
As the pendulum swings in the fitness world, the body part split or "bro split" has gone through it's ups and downs. For many years it was accepted as a classic way to train for physique, with many notable golden-era bodybuilders splitting up their weekly workload into various body part specific days. Then as evidence-based training came into vogue, the idea came under attack, with proponents going back and forth on whether the bro split was effective or a suboptimal waste of time. Various alternate ideas were proposed such as timing your workouts around the muscle protein synthesis window,...
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#30 - Strength or Hypertrophy? Identifying Your Weaknesses
Baker Barbell Podcast
The pendulum swings on in the fitness industry, and right now "hypertrophy" is the hot topic (or as Andy likes to call it, bodybulding with a small "b"). Many people who got into powerlifting over the last decade and half, and subsequently retired from competition, have started looking for ways to train hard beyond the squat, bench, and deadlift, and bodybuilding is a natural progression. Influencers on YouTube and social media have jumped in, detailing their transition from powerlifting and basic strength training programs to more advacned bodybuilding routines. While these routines may be a...
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#29 - Dr. Robert Santana Pt 2: Low Carb Diets, Insulin Sensitivity, and Dieting for Endomorphs
Baker Barbell Podcast
Continuing the discussion from last week, Andy interviews Starting Strength Coach and nutrititonist Robert Santana about the effect of low carb diets on training and fat loss. They also discuss the role of insulin sensitivity in training, particularly for endormorphic body types, and how carb intake can be manipulated to keep energy in the gym while producing weight loss for "hard losers." Weights & Plates Podcast Apple: Spotify: Weights & Plates: Robert Santana on Instagram: Articles and Videos for Starting Strength: Join the Baker Barbell Club Online for just...
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#28 - Dr. Robert Santana, Pt. 1: How Much Protein Do You Really Need, Nutrient Timing, Pre-Workouts, and More
Baker Barbell Podcast
This week we're flipping things around and inviting Dr. Robert Santana, Starting Strength Coach and PhD Nutrition, onto the show to talk about all things nutrition, diet, and macros as they relate to training for strength and physique. In addition to his extensive academic training, Dr. Santana has spent over twenty years in the weight room and over a decade as a strength coach. Thousands of hours of practical experience getting people strong, muscular, and lean have given him a unique perspective on the things that actually work for average, natural (no steroids or other PEDs) lifters...
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#27 - SIMULCAST: Andy on the Weights and Plates Podcast
Baker Barbell Podcast
Today's show is a simulcast with the Weights and Plates podcast. Andy was recently a guest on the Weights and Plates show, and as part of a podcast swap, we are airing Andy's interview from the show on both Weights and Plates and Baker Barbell Podcast. In the coming weeks, Andy will invite Dr. Robert Santana on the Baker Barbell Podcast to discuss nutrition issues related to training. In the interview Andy addresses the difference between strength training and hypertrophy training, a frequent point of contention amongst powerlifters, bodybuilders, and the "gym bro" crowd. He explains...
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#26 - Get Your Money Right: Finance 101 for New and Aspiring Coaches
Baker Barbell Podcast
Coaching can be a fun and highly rewarding profession, because you get to help people become better versions of themselves, gain confidence, and build more resilient bodies. One of the quickest ways to burn out from the profession, however, is to make financial mistakes. There are a number of financial pitfalls young coaches fall into when leaving their W-2 jobs and going into business for themselves, including saving for quarterly taxes, managing bank accounts, and setting aside money for retirement. In this episode, Andy Baker offers simple and practical advice for young coaches (or...
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#25 - Training a Champion: 2022 World IPF Masters Champion Shelly Stettner
Baker Barbell Podcast
After a brief hiatus, Andy is back! Today he breaks down the training program he used to help 71 year old powerlifter Shelly Stettner win the 2022 IPF World Championship in the Masters 4 division, 63kg weight class. Shelly has an unusual background for an elite powerlifter, first discovering the barbell at age 65. Despite her late start, she has trained diligently and consistently, setting regular PR's for years, including Master's World Records in the squat, bench press, deadlift, and total. Andy attributes her athletic success to good genetics, determination, consistency, and attention to...
info_outlineIt's a common complaint for lifters becoming more and more advanced -- my workouts are taking too long! For lifters coming out of a Starting Strength style LP, for instance, and starting the Texas Method or some other popular 5x5 programs, they soon realize that doing five sets of five squats across takes a LONG time, and can be quite fatiguing too. And let's be honest, most of us have lives with higher priorities than training. So training needs to fit in a reasonable time frame, and leave us with enough energy to get on with the rest of our lives.
Andy lays out ten ways you can shorten your workouts, decrease your fatigue, and enjoy training more.
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Lower your training volume — especially if you’re pushing the two hour mark on your workouts. You probably don't need as much volume as you think you do to progress.
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Ditch your phone during the workout — let's be honest, it’s a major distraction device.
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Plan your workouts — have your sets, reps, and weights planned beforehand if possible. This way you'll walk into the gym focused on what you need to do, and probably have a more productive workout as a result.
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Practice logistical efficiency — try to pick exercises that "fit" together, that is, that you can load and unload efficiently without excessive setup and tear down time.
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Use supersets and circuits for accessory/assistance lifts
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Warm up your next lift during the rest time for your current lift
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Increase your training frequency for shorter sessions
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Incorporate rest pause sets
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Use the dynamic effort method for volume based strength work
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Improve your conditioning so you can do more work in less time (increase your work capacity)
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Join the Baker Barbell Club Online: https://www.andybaker.com/landing-page/
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick