Strong and Sleek

43:20

#102 - THE REAL REASON YOU’RE NOT STRONGER

Strong and Sleek ·

2025/09/05

Consistency, recovery, and lifestyle — that’s what really makes or breaks your strength gains. In this episode, Robert Santana breaks down why most lifters stall out after the “newbie gains” phase, the truth about diminishing returns, and the five rules every lifter needs to keep progressing. From balancing training with work, kids, and travel, to why sleep, food, and environment matter more than complicated programming, Robert shares hard-hitting lessons learned from decades of coaching. If you’ve

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39:03

#101 - LIFTING FAQ: COMMON F*CK UPS & HOW TO FIX THEM

Strong and Sleek ·

2025/08/15

In this episode of the Weights & Plates Podcast, Robert Santana takes a Q&A-style approach to tackle some of the most common training and nutrition challenges. He explains why hydration is more than just drinking water, breaking down the role of electrolytes, sugar, and sodium in performance—especially in extreme heat or for early morning lifters. Robert also covers why training fasted can hurt your lifts, how to fuel properly before a workout, and why post-meal blood sugar spikes are normal for

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01:32:28

#100 - The Truth About Starting in the Fitness Industry

Strong and Sleek ·

2025/07/25

Welcome to the Weights & Plates Podcast, hosted by strength coach and nutrition expert Robert Santana. In this kickoff episode, Robert is joined by Jay Ware, a long-time friend and fellow coach who might just be sticking around as the podcast’s new co-host. 🎙️ In this episode, Robert and Jay dive into: • How they met through strength coaching and coaching internships • Jay’s background growing up in a small town and his journey into fitness • The evolution of strength training and why coaching goes

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01:47:33

#99 – YOU'VE BEEN LIED TO ABOUT WOMEN AND YOUR ABS

Strong and Sleek ·

2025/07/11

In this episode, Michael Sartain — former Air Force captain, social dynamics expert, and founder of Men of Action — breaks down the science of attraction, how fitness fuels confidence, and why most men are failing in today’s dating market. We dive into why being the “nice guy” doesn’t work, how evolutionary psychology explains what women are actually attracted to, and the role of social proof in modern dating. Michael explains how building muscle and boosting testosterone are foundational to male

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59:08

#98 - The Shocking Truth About Gaining Muscle (No One...

Strong and Sleek ·

2025/06/27

In this episode of the Weights & Plates Podcast, Robert Santana is joined by strength coach Gretchen Geist to break down the biggest misconceptions in the gym. They dive into why most people confuse exercise with actual training, the problem with group classes and light weights, and how real strength training impacts bone density, muscle growth, and long-term health. They also discuss why genetics matter more than people want to admit, what most personal trainers get completely wrong, and why

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46:21

#97 - Barbells Work. Your Instagram Workout Doesn’t

Strong and Sleek ·

2025/06/13

In this episode of the Weights and Plates Podcast, Robert Santana gets real about what lifting weights actually does for your body—and what it doesn’t. He breaks down the difference between training for strength and chasing aesthetics, why most people misunderstand barbell training, and how steroids and genetics skew expectations. Whether you’re a beginner confused by conflicting advice or a coach trying to get clients under the bar, this episode is a deep, no-BS look at what matters, what doesn’t,

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47:55

#96 - The Secret To Looking Like You Lift

Strong and Sleek ·

2025/04/28

Starting Strength Coach Robert Santana talks about how everyone looks different when they train, why that is, why squatting, deadlifting, bench press will help you gain long-term strength, and how to evaluate coaches and trainers. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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47:15

#95 - Getting Stronger Makes Everything Better

Strong and Sleek ·

2025/03/28

Starting Strength Coach Robert Santana talks about how getting stronger helps you achieve every fitness goal, bodybuilding vs powerlifting vs starting strength, novices, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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01:04:29

#94 - How To ACTUALLY Build Muscle | Hari Fafutis, SSC

Strong and Sleek ·

2025/03/15

Hari Fafutis, SSC joins the show to talk about doing the Starting Strength Linear Progression, gaining weight, building big arms, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Hari's Instagram: @harifafutis

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01:38:02

#93 - Training Like An Athlete v.s. Recreational Lifters

Strong and Sleek ·

2025/02/28

Jesse Vezina joins the show to talk weightlifting, training like an athlete, the trade-offs of pushing your limits, coaching, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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01:10:15

#92 - The Globo Gym To Starting Strength

Strong and Sleek ·

2025/02/14

Coach and RDN Juliette Gonzalez joins Robert Santana to discuss her fitness journey from Globo Gyms to Starting Strength, becoming a dietician, working as a coach, beauty standards, and more. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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38:53

#91 - Truth About Upper Body Training

Strong and Sleek ·

2025/01/31

In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com

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52:52

#90 - From Crossfit To Starting Strength Coach |...

Strong and Sleek ·

2025/01/17

In this episode, Robert Santana sits down with Gretchen Geist to talk about her fitness journey, how she went from doing Crossfit to Starting Strength, becoming a coach, and exaggerated expectations in the fitness industry. https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Follow Gretchen

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52:17

#89 - New Year, New Goals: Removing Your Limitations

Strong and Sleek ·

2025/01/01

Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube: https://youtube.com/@weights_and_plates?si=ebAS8sRtzsPmFQf- Instagram: @the_robert_santana Rumble: https://rumble.com/user/weightsandplates Web: https://weightsandplates.com Coach Trent Trent Jones: @marmalade_cream Email: jonesbarbellclub@gmail.com

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01:26:37

#88 - It's Time to Rethink Body Fat

Strong and Sleek ·

2024/12/18

Many people (most?) get into fitness because they want to look better. At least, that's a primary reason. It's a worthwhile goal -- looking better is a gateway drug to performing better after all, becuase your performance (i.e. your strength and conditioning) drives your body composition. There is a big breakdown in what many people perceive as the ideal or even just good body composition, however, and what is realistically achievable for the average person without PEDs. Social media and pop culture

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44:29

#87 - Thanksgiving: Time to Gain or Restrain?

Strong and Sleek ·

2024/11/26

It's that time of the year again, the uniquely American feast that is Thanksgiving. It's a time of feasting and festivities, but for a lot of people the feasting doesn't end when the holiday is over... it extends over the next five weeks until the end of the year. As Dr. Santana points out, there is some research that shows people tend to gain a few pounds over the holidays, then go back to eating at maintenance in the new year. They end up a few pounds heavier, however, and don't lose it, then

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01:23:25

#86 - The Rep Before the Set: Don't Make The Biggest...

Strong and Sleek ·

2024/11/06

In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you descend into your first rep, the set begins when you step on the platform. Getting your mindset right, visualizing a successful set, and unracking the bar with authority and controlled aggression is oftentimes the difference between a successful set and missed reps, especially when attempting a limit set or new PR. Online

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56:25

#85 - The Illusion of Safety

Strong and Sleek ·

2024/10/18

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

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55:55

#84 - Why You Need to Understand Advanced Programming

Strong and Sleek ·

2024/09/30

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 multiple years. No longer are only gym rats and serious athletes dedicating themselves to years of sustained progress in the weight room -- now there are 55 year old moms with 5+ years of barbell training experience under their belts. Most of these people are

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01:06:42

#83 - The Risks of Weight Gain for Strength Training

Strong and Sleek ·

2024/09/13

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 highlights an important fact -- to gain muscle, most people will need to put on bodyweight while increasing their lifts (a small percentage of very overweight or obese people already have enough excess energy on hand in the form of fat stores to run the program

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