Weights and Plates Podcast

Alcohol is fun. We don't need to tell you that. It also tastes good! We all know the reasons for drinking it, but what about not drinking it? Is it possible to drink alcohol and be strong and lean? Coach Santana and Coach Trent tackle this question in today's show.

The biggest takeaway is planning. Just like you should plan the rest of your day of eating around going out to eat, you should plan your eating (and training) around your alcohol consumption. If you know you're going to the bar with some friends to knock back a few cold ones, then go a little lighter on your calories for breakfast and lunch. Don't plan a heavy workout the day after you hit the bar, either!

CT Fletcher "I Command You to Grow:" https://www.youtube.com/watch?v=JHiKDa4ip_Q

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com

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 reality of aches, pains, and sometimes injuries that occur during hard physical training. When we train with barbells, we are pushing our bodies to the limit to grow muscle, get stronger, and become more resilient. Even if we aren't great athletes squatting and deadlifting several hundred pounds, improvement requires pushing the limit, and pushing the limit increases the risk of aches, pains, and injuries. Moreover, as Coach Trent points out, life itself is non-zero risk, and many people get hurt without ever touching a barbell. So, the idea that you can control "not getting hurt" is false. You can bend the curve in your favor to reduce the likelihood of tweaks and injuries, but life happens. The best you can do is be strong and resilient so that you can bounce back from tweaks and injuries faster, and develop the mental fortitude to deal with the setbacks they cause.

Online Diet Coaching and Strength Training with Dr. Robert Santana

https://weightsandplates.com/online-coaching/

Weights & Plates on YouTube:

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: [email protected]

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!), and as the saying goes, all good things come to an end. This means that at some point, you'll miss reps. What do you do then? Some people have the impression that missing reps means it's time to change the program, and that's not necessarily true. Often there are recovery issues at play that can be addressed, allowing the lifter to extend progress on the novice linear progression with a few simple tweaks. In today's episode, Dr. Santana and Coach Trent walk through the The First Three Questions outlined in the Starting Strength method, and a fourth question, related to the stress/recovery/adaptation model.

In the Starting Strength article The First Three Questions, Rip identifies three important questions to ask yourself when progress stalls:

1. How long are you resting between sets?
2. How big are your jumps in weight between workouts?
3. How much are you eating and sleeping?

The demands of heavy barbell training are high, and many trainees miss the mark on one or more of these questions, especially a few months into a novice linear progression when every lift has become hard. Coach Trent adds a fourth question to the mix: what other stressors are going on in your life? Psychological stress affects physical perormance, especially when it becomes chronic stress. Especially for busy adults with lots of responsibilities outside the gym, you have to account for life stressors in your recovery and programming.

Weights & Plates is now on YouTube!

https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf-

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

Email: [email protected]

If you are into lifting and spend any time on social media at all, you've probably heard of, or at least seen, the Liver King. Coach Trent and Coach Santana discuss the recent "controversy" around the Liver King's steroid use, why nearly everything you see on the internet is fake, and what we actually know works when it comes to getting strong and building muscle.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.jonesbarbellclub.com

Robert Santana and Trent Jones are no strangers to the DIY concept, and embrace the idea of learning and trying things for yourself. With any do-it-yourself endeavor, however, you're going to encounter a fair amount of mistakes and setbacks in the process of learning a new skill. Fitness is no exception, and while a few have successfully DIY'd themselves to a high level of fitness, most people fail to achieve their fitness goals, especially over a long period of time (how many people do you know that have lost a significant amount of weight, only to gain it back in a year?).

This is where a coach comes in. Just like any master teacher or instructor, a coach has a solid grasp of a cohesive system or model of training. With this system a coach can effectively evaluate a person and determine their deficiencies, and devise with a plan to address them. A coach has both the knowledge and experience to evaluate an athlete and draw up a training program.

So, if you want to take your fitness to the next level, or have been struggling for years to make progress and achieve your goals, hiring a coach -- even for a few workouts -- can help you figure out where you are going wrong, and what you need to do to correct your deficiencies.

Weights & Plates: https://weightsandplates.com

Robert Santana on Instagram: @the_robert_santana

Trent Jones: @marmalade_cream

https://www.marmaladecream.com