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 longer, sustained periods of productive training. Andy focuses on a few key areas of injury mitigaton: technique, programming, and recovery. Technique is important, and Andy breaks down the most common technique errors he sees that can potentially lead to injury. Many injuries can't be traced to a technique issue, however, and are more likely the result of poor programming -- accmulating too much fatigue for too long with no strategies for adjusting the exercise selection, load, and volume during high stress times. Likewise, recovery can play a huge role in the time it takes to recover from heavy bouts of training, and inattention to quality food, sleep, and outside stressors can increase the chance for injury. No one likes to talk about injuries, but they are a reality for people engaged in hard physical training. Armed with a little knowledge, however, you can minimize your chances for injuries, and down-time, significantly. Andy Baker Web: 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

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 build a program Affordable online group coaching (only $27/mo), with access to three training tracks and access to Andy through a private Facebook group and forum. Basic Barbell Track, for pure strength development with minimal gym equipment (all you need is a rack and a barbell) Conjugate Training Track, based on the Westisde principles of max effort and dynamic effort days Bodybuilding/Phyisque Track, a comprehensive body part split designed to maximize muscular development with short, intense, and easy to recover from workouts Intensive 1-on-1 online coaching, where Andy delivers tailored programming to you weekly and you have unlimited access to ask questions You can find details of all the training options on Andy's website: https://www.andybaker.com Andy Baker Web: 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

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 good fit for the developed strength athlete, the constant shift in attention from the leading fitness influencers has left many newer trainees confused. So what's the big deal about hypertrophy? Andy outlines three main factors that drive strength development. One of those is hypertrophy. Once a trainee has acquired sufficeint technique and inter/intramuscular coordination, adding more muscle mass is the most reliable way to get stronger. As Andy notes, many of the successful powerlifters today are the most muscular ones. Not necessarily the heaviest, but the most muscular (for their height and weight class). Andy explains how he evaluates new trainees by identifying their biggest gaps and weaknesses, and working on that. Many youth athletes spend a lot of time practicing, and therefore display high levels of cooridination and skill in their sport, but they are small and light. For these athletes, strength and size are a clear weakness, and they need to devote a lot of time to getting big and strong. A college level sprinter, on the other hand, weighing 185-215lbs and squatting in the 400-500's, probably needs to devote the most time toward technique, not driving his squat up. Before you choose your next program, think about where your own weaknesses lie. Answering that question makes programming decisions a lot clearer, and will give you a faster path to progress. Andy Baker Web: 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

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 as well as the limitations of scientific research. This interview is broken into two parts. In Part One, Dr. Santana answers the age old question: how much protein do we really need? He breaks down the thinking behind the standard one gram per pound of bodyweight protein recommendation, and discusses whether protein timing is important for optimizing muscle mass. He also discusses the role of carbohydrates in fueling performance and building muscle. You can follow Dr. Santana and the Weights & Plates Podcast here: Weights & Plates Podcast Apple: https://podcasts.apple.com/us/podcast/weights-and-plates-podcast/id1557830248 Spotify: https://open.spotify.com/show/4ChDOVS5Hmm9Uu0hOiEp3i?si=350bb32050e443b4 Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Join the Baker Barbell Club Online for just $27/mo: https://www.andybaker.com/landing-page/ Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning

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 people going into business for themselves for the first time) to avoid the most common money mistakes. He lays out a strategy to set aside money from every payment for taxes and retirement savings, and explains how you can use multiple bank accounts to ensure you always have enough money to cover quarterly tax payments and unforeseen business expenses that may come up as you grow your income. Want to work with Andy one-on-one to solve your business problems? Book a consulation at https://www.andybaker.com/phone-consultations-training-or-business/ 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

Andy fields questions from his inbox and his private Facebook group, ranging from how to effectively program running and strength training at the same time, how to incorporate hypertrophy movements in a home gym with limited equipment, and more. Join the Baker Barbell Club Online for just $27/mo: https://www.andybaker.com/landing-page/ Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com 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 Gym: https://www.skaneatelesstrength.com

It'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. 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. Ditch your phone during the workout — let's be honest, it's a major distraction device. 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. 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. Use supersets and circuits for accessory/assistance lifts Warm up your next lift during the rest time for your current lift Increase your training frequency for shorter sessions Incorporate rest pause sets Use the dynamic effort method for volume based strength work Improve your conditioning so you can do more work in less time (increase your work capacity) Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com 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 Gym: https://www.skaneatelesstrength.com

Andy and Dan return to programming, today tackling the big picture behind advanced programming. Essentially, advanced programming picks up when linear progress has ended -- the novice sets daily, then biweekly intensity PR's (the weight on the bar), the intermediate sets weekly PR's. The advanced lifter hopefully still sets PR's on a regular basis, albeit on a longer timeline, but even then intensity PR's are not a sure thing every training cycle. As Andy points out, PR's for the advanced lifter come in many forms -- volume PR's, PR's for new rep ranges, intensity and volume PR's for supplemental lifts, etc -- and all of these PR's are important drivers of progress on the lifts that count on competition day. Andy and Dan lay out some simple models for programming the advanced lifter, and how they are typically organized tweaked for different personalities and body types. Building Training Volume for the Advanced Strength Athlete https://www.andybaker.com/building-training-volume-for-the-advanced-strength-athlete/ Cox Sauce BBQ Sauce -- Get One Free When You Buy Three! https://coxsaucebbqsauce.com 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 Gym: https://www.skaneatelesstrength.com

Not everyone wants to be a powerlifter, or a strength athlete, or, frankly, even to lift heavy weights past a certain point. If that's you, or someone you're working with, then it's important to understand that traditional strength programs like the Novice Linear Progression probably aren't a good fit. That doesn't mean that this population, the so-called "general fitness" population, can't get stronger and build a better physique. It just means their training needs to be structured in a way that hits on a wide variety of physical adapations -- strength, conditioning, hypertrophy, etc -- while staying fun. Andy and Dan share their strategies on programming for these clients, without compromsing on their core principles of strength and progressive overload. 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 Gym: https://www.skaneatelesstrength.com

Andy and Dan discuss a perenially popular topic for lifters and trainees everywhere -- how do I do cardio? When, how much, what kind... it's a question that comes up for coaches all the time, and it's worth exploring the various ways it can be approached. As Andy points out, people train for a variety of reasons, but only a small percentage of the trainees at any given gym are serious strength athletes or sport athletes. Most people are training to be generally healthy, so a good coach should incorporate some amount of conditioning into his programs. Of course, for the competitive athletes, the conditoning must be very specific to the sport, if not just sport training itself. For the majority, however, Andy says the best cardio is the cardio you will actually do. There's no getting around the fact that cardio is boring. Despite whatever novelty you introduce at the beginning, it eventually gets boring. So, the best way to stick with your cardio and get the benefits -- whether its fat loss, heart health, or general preparedness for life activities -- is to remove as many obstacles to doing it as you can. Do your cardio right after your lifting, while you're still at the gym. Don't wait to do it later, because odds are you won't. Don't choose exercises or implements that require a lot of setup, like strongman carries or tire flips, because that extra time spent setting up will eventually dissuade you from doing it altogether. The best cardio for most people is something simple, that you enjoy... or at least don't hate. Cardio article on Andy Baker's website: https://www.andybaker.com/what-type-of-cardio-should-you-do/ 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 Gym: https://www.skaneatelesstrength.com

And and Dan continue their exploration of the fundamentals of physique training and muscle growth, discussing the types of exercises best suited to stimulate hypertrophy. The mindset of the lifter is equally important. A lifter that can develop a mind-muscle connection between the movement his is executing and the muscle mass being stimulated will grow more than the lifter just going through the motions. As Andy points out, it's not just about accumulating sets and reps. It's about accumulating stress, and how the lifter executes the set has a big impact on how much stress is accumulated during the set. Check out Andy's Upper/Lower Hypertrophy Split Program here: https://www.andybaker.com/product/the-baker-barbell-upper-lower-hypertrophy/ Branch Warren and Johnnie Jackson - Back Training https://www.youtube.com/watch?v=85CIoZaXwW4 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 Gym: https://www.skaneatelesstrength.com

Coach Andy and Dan share their favorite accessory exercises for building muscle and driving strength in the main lifts. Dorian Yates "Blood and Guts" https://youtu.be/9SwG3BbvC9I Andy Baker on Paused High Bar Squats https://www.andybaker.com/why-i-like-paused-high-bar-squats-for-quad-hypertrophy/ 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 Gym: https://www.skaneatelesstrength.com

Andy and Dan continue their outline of intermediate programming with an exploration of the various training splits lifters can use to organize their training after the novice phase. While Andy advocates a three-day full body split for novice lifters, he also encourages most lifters who can to adopt a four-day upper/lower split when they tranisiton into the intermediate phase. The reasons for this are many, but one big advantage of the four-day split is the ability to accumulate more volume in a single workout while keeping the workouts fairly short. However, there are many ways to slice and dice the four-day split beyond a simple upper/lower split, and ways to make a three-day split work for intermediate lifters as well. 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 Gym: https://www.skaneatelesstrength.com