Weights and Plates Podcast
Episodes
Episodes of Weights and Plates Podcast
Mark All
Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to get hurt -- but the statement displays some ignorance about the r
One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general, is that genetically average people are lifting weights and sticking with their program for m
It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most misunderstood bits of nutrition in the Starting Strength method, but it highl
Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons for TRT, it is also abused by those looking for an edge in improvin
We've talked about how an overweight trainee should approach strength training with an eye toward "recomping," that is, changing their body composition with more muscle and less fat. But what about very overweight or obese trainees? Dr. Santana
When the upper body lifts stall, the typical programming answer is "add volume." Some do this by increasing frequency -- the number of times you perform the lift each week -- and some do it by adding more sets during each upper body session. Ot
Burnout is a common complaint, whether it's from work, family, extracurricular activities, or all of the above. It happens in training too. Train long enough and you'll notice people in the community who were once avid lifters fall off the map.
While there are many good reasons to lift barbells and get strong, many people are motivated at least initially by the prospect of looking better. Improving their body composition, which means building muscle mass and losing body fat. For the a
In the gym coaching real people, the knowledge and experience gained from years of hard work under the barbell pays off -- a person who has put themself under the yoke and actively learned to troubleshoot problems and adjust training variables
Strength training demands a lot from a trainee, especially after the honeymoon wears off (i.e. the novice linear progression starts to get hard). It's hard work, short but intense, and involves facing fear on a regular basis. As you advance int
There's seemingly no end to the "evidence based" coaches out there nowadays making all sorts of claims about you should train, backed up by scientific data. Have you actually read any of the papers they cite to back up their claims? It turns ou
To quote Mark Rippetoe, "women are not a special population, they are half the population." In other words, women fundamentally train for strength the same way that men do -- the same principles of progressive overload, using compound barbell l
Dr. Santana and Coach Trent wrap up their mini series on post-novice programming with an important discussion on understanding why you missed reps. The novice linear progression cannot last forevever (or else we'd all be squatting 1,000lbs!), a
Dr. Robert Santana and Coach Trent explore the Stress/Recovery/Adapation cycle (adapted from Hans Selye's General Adaptation Syndrome) and how it serves as a guiding model for programming decisions in the intermediate phase of training. Weigh
The novice linear progression (NLP, or LP for short) is a fun time in the training career of a lifter. Never will you make as much progress -- and as fast! -- as you will during LP. It's also brutally hard, especially toward the end. Neverthele
For a variety of reasons, the predominant form of exercise in popular culture is endurance training. Endurance is valorized in the media, with sports like swimming and running receiving prime position in Olympic broadcasts. Military films often
You've tried the templates in the bodybuilding magazines, from the bodybuilding sites. You've tried lifting like the big jacked, ripped dudes on social media... and it hasn't worked. You don't look like them, and your growth has stalled out. Fo
Happy New Year! To kick off 2024, Dr. Santana and Coach Trent discuss the biggest ingredient to success in achieiving your fitness goals -- consistency. All the talk about programming and training splits and macros is futile if you aren't takin
Dr. Santana and Coach Trent share some of the lessons they've learend about training, health, nutrition, and human behavior in 2023. Happy New Year! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_san
A meandering chat about dog training turned into an interesting idea for strength training. Trainees are not so different from dogs -- they have different personalities, different motivations, and different "drives" -- and therefore they will r
One idea in the fitness community that just won't die is that you need to do high rep sets (10's, 15's, 20's) when the goal is to build muscle. What so many people miss in this conversation, however, is that the context matters. To start with,
Mark Rippetoe and Marty Gallagher Interview (3 Parts): Part 1: https://youtu.be/siaDQdpQPRQ?si=jBBEqMFP6drd1mKm Part 2: https://youtu.be/TxjibbKJ8UE?si=YilgpD6MG6bxAGZG Part 3: https://youtu.be/RIe_7ODKycQ?si=6t5M2L88a0J7DvGV Weights & Pl
When people hire Dr. Santana looking to lose a significant amount of weight, it's almost certain this isn't their first attempt at dieting. In fact, what Dr. Santana typically finds with overweight and obese weight loss clients is that they hav
Pain and "tweaks" are an inevitable part of training. If you live an active life, both in and out of the gym, then you will eventually tweak something and experience pain. You might even (heaven forbid!) get injured, and require rehab. So learn
There's something about the vibe of the old school, black iron gym. Whether it's a powerlifting dungeon straight out of the 80's, a bodybuilding gym packed full of machines and dumbbells, or a weightlifting hall with rows and rows of platforms,
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