#71 - Programming After Novice: Making the Weight, and Your Technique, Go Up

#10 - Everything You Need to Know about PROTEIN: It's probably the most talked about macronutrient, and almost anyone you ask in health and fitness would say you need a lot of it -- protein. Nevertheless, many myths around protein consumption, timing, amino acid profile, and more still abound.... by Weights and Plates Podcast

56 min listen

#18 - Set Points: Weight Loss, Bodyfat, and Managing Expectations: Anyone who has attempted to lose a significant amount of weight and/or body fat knows that the process is not linear. The first few pounds tend to come off easy, the next few require a little effort and attention to detail... and the last few can be... by Weights and Plates Podcast

66 min listen

#5 - Your Back Is Never Off the Clock: Robert and Trent discuss the role of the back and the trunk musculature in lifting weights and in developing a good physique. As Robert says to all his clients, "your back is never off the clock!" The back and trunk (or core as many people are fond of... by Weights and Plates Podcast

76 min listen

#1 - Bodybuilding Idols, Lifting Gurus, and Misinformation: Robert Santana Cuts Through the Fitness Jungle: Starting Strength Coach and Registered Dietitian Robert Santana kicks off the Weights and Plates Podcast with an episode charting his journey through the jungle of fitness and nutrition information. Though he's taken a number of wrong turns along the... by Weights and Plates Podcast

72 min listen

#4 - Nutrition 101 for Training and Fat Loss: Today Robert and Trent demystify the nuts and bolts of nutrition for productive training, fat loss, and health. Weights & Plates: Robert Santana on Instagram: Trent Jones: by Weights and Plates Podcast

65 min listen

#2 - Where Does Your Diet Information Come From? Context Is Everything: Starting Strength Coach and Registered Dietitian Robert Santana continues the introduction to Weights & Plates with a "plates" episode, this time about the source of your nutrition information. Where does it come from, and have you considered the... by Weights and Plates Podcast

40 min listen

#8 - How to Program During a Cut: Starting Strength Coaches Robert Santana and Trent Jones discuss how to modify your programming during a cut. A cut implies that an athlete is in a caloric deficit to produce weight loss, and specifically body fat loss. Whenever you put yourself in a... by Weights and Plates Podcast

63 min listen

#7 - Strength Training Is Not Fat Loss Training: Let's be real. Most people come to the gym so they can look better naked. For many people -- the so-called "skinny fat" demographic -- that's going to mean gaining muscle mass to improve their figure and lower their body fat percentage. For others... by Weights and Plates Podcast

50 min listen

#9 - Why "Maintenance" Is a Myth: There's a notion among gym goers that one can simply train themselves to a certain level and then simply keep doing the same thing, workout after workout, to maintain what they have. This flies in the face of the principles of progressive overload,... by Weights and Plates Podcast

62 min listen

#3 - Why You Need to Lift Heavy: The Physiology of Muscle: Today Robert and Trent discuss why you need to train for strength, and why your lifts MUST be heavy to build muscle mass. It's popular these days to train for "hypertrophy" -- the fancy term for increasing muscular size -- utilizing sets of 10-12 reps... by Weights and Plates Podcast

68 min listen

#13 - When It Ends: What to Expect as a Post-Novice Lifter: Many people love the novice linear progression because of it's simplicity and the fast results it achieves for those who actually run it as written and do the things necessary for growth outside the gym (i.e. eating and sleeping). But all things must... by Weights and Plates Podcast

69 min listen

#30 - How to Program after Novice LP: Intensity, Periodization, and Nutrition: The novice linear progression as detailed in is attractive to novice lifters for a lot of reasons. It's simple, it's easy to track progress, and most importantly it works extremely well -- every novice has the capacity to add a lot of weight to their... by Weights and Plates Podcast

57 min listen

#14 - Managing Your Resources and Expectations: Intermediate/Advanced Programming: Starting Strength Coaches Robert Santana and Trent Jones introduce the concept of intermediate and advanced training, and what to expect as you navigate the vast waters of programming therein. Most importantly, as you move further down the road of... by Weights and Plates Podcast

75 min listen

#17 - The Importance of GPP and More Thoughts on Maintenance: It's a busy time of the year. Thanksgiving just happened, and Christmas is upon us. While we are rushing to meet deadlines, wrap up projects for the year, buy gifts, and finalize travel plans, training often falls to the wayside. Sometimes all you can... by Weights and Plates Podcast

48 min listen

#21 - Macro Tracking: Going from Training Wheels to Intuitive Eating: If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are taking in day to day, to establish a baseline of nutrients from which you... by Weights and Plates Podcast

57 min listen

#6 - The Danger in DIY: Why You Hire a Coach for Your Fitness: 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... by Weights and Plates Podcast

70 min listen

Welcome to Weights and Plates!: Welcome to the Weights and Plates podcast! Starting Strength Coach and Registered Dietitian Robert Santana aims to bring you practical advice about dieting, nutrition, barbell training, and more based on his 17 years of experience. Life isn't a... by Weights and Plates Podcast

1 min listen

#19 - Part-Time Dieting Is Killing Your Progress (and Your Waistline): It's another New Year, and another chance for millions of resolutioners to finally get fit and lose the weight. Many are destined to fail, as we all know (or may have experienced ourselves), and one of the biggest reasons for failure is part-time... by Weights and Plates Podcast

57 min listen

#11 - Training Around Sports and Recreation: We get it -- training is not always fun, and a big reason you might be training is to get better at your chosen sport or activity. Whether it's BJJ, running, mountain biking, or a team sport like football or baseball, getting stronger is essential to... by Weights and Plates Podcast

40 min listen

#23 - Food & Macros in Times of Scarcity: Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming budget killers for many. So, how much do we really need to eat to sustain a... by Weights and Plates Podcast

63 min listen

#16 - The Snacking Problem: It's a modern phenomenon, perhaps the consequence of having an over-abundance of food in the Western world. We like to snack. And snacking often is the difference between gaining weight and losing weight, or maintaining weight. With a little attention... by Weights and Plates Podcast

68 min listen

#20 - Everything You Need to Build a Killer Home Gym: Robert and Trent nerd out about every lifter's favorite topic -- gym equipment! Bars, racks, plates, accessories... they discuss everything you need to build a simple but extremely flexible and useful home gym where you can make gains for years. As... by Weights and Plates Podcast

99 min listen

#15 - Eating Out Without Busting Your Diet: It's a fact of life in first-world countries: we eat out at restaurants, a lot. And we do it for a lot of reasons, besides the delicious food. Restaurants are social gathering places, places to blow off steam with friends after a busy week, to watch... by Weights and Plates Podcast

71 min listen

#12 - Sugar: A Dietary Evil, or Just Misunderstood?: Sugar has gotten a bad rap the over the last decade and counting, and it's still common to hear diet gurus excoriate the evils of sugar, particularly refined sugars found in processed food in the Western world. As Robert and Trent discuss, the role... by Weights and Plates Podcast

69 min listen

#26 - How to Get the Most Out of Online Coaching: Online coaching is a very popular choice these days, for good reason -- the internet allows people who otherwise would not have access to a qualified coach to get regular feedback on their technique, custom programming, and a sounding board for... by Weights and Plates Podcast

50 min listen

#24 - Bro'ing Out: Accessory Lifts for the Strength Focused Lifter: Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls. But, it's important we don't confuse fun exercises for productive... by Weights and Plates Podcast

51 min listen

#57 - Why You Should Probably Be Bulking: It's a common debate in the Starting Strength world and the world of lifting and aesthetics in general -- do you have to get fat to build muscle? Dr. Robert Santana and his co-host Trent Jones, SSC tackle this question and explain why, if you're a... by Weights and Plates Podcast

68 min listen

#31 - The Emotions Behind Eating Disorders, Body Dysmorphia with Dr. David Puder: Dr. David Puder, a psychiatrist, psychotherapist, athlete, lifter, and fan of the Starting Strength model, joins the podcast to discuss the emotions and drives that underly eating disorders, body dysmorphia, and the subclinical dissatisfaction with... by Weights and Plates Podcast

50 min listen

#45 - The Muscle Masterclass: Andy Baker on Hypertrophy, Common Upper Body Mistakes, and the Best Lifts for Growth: On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of and . Andy is a master coach with a wide range of expertise and interests. He coaches high level competitive powerlifters, bodybuilders, high... by Weights and Plates Podcast

98 min listen

#25 - The Restaurant Trap: Secrets from the Commercial Kitchen with Chef Drea Wild: Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between professional cooking and good nutrition. She explains the difference between how... by Weights and Plates Podcast

63 min listen

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#71 - Programming After Novice: Making the Weight, and Your Technique, Go Up

#71 - Programming After Novice: Making the Weight, and Your Technique, Go Up

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